Massage and Self-Care Techniques for Amateur and Pro-Dancers
- Evelin Bandeira
- Mar 15
- 2 min read
I learned that self-care isn't selfish — it's essential. As a dancer or athlete, whether amateur or professional, taking care of your body is the key to longevity, grace, and pain-free movement.
Why Self-Care Matters for Dancers
Push through the pain is never good, specially for dancers and athletes. Soreness, stiffness, and even minor injuries need to be addressed as fast as possible. After years of wear and tear on my body, coupled with my journey healing from arthritis, I realized that true strength comes from care, not from suffering.
Massage and self-care techniques are absolutely important, not just in preventing injuries, but in recovering faster and dancing with more ease. Here's what I've learned along the way — and what I wish I had known sooner!
Essential Massage Techniques for Dancers
Massage helps release tension, improve circulation, and prevent injuries. Here are my go-to tools and tips on how to use:
1. Massage Ball
Using a massage ball (or even a tennis ball) to release tension in your feet, calves, and back can make a huge difference. I do this every evening before bed.
2. Foam Rolling
Foam rolling helps release fascia, break down tight knots, and improve flexibility. Focus on areas like your thighs, glutes, and back. Pro tip: breathe deeply while rolling to help your muscles relax.
3. Massage Pistol
I use this after workouts and stretching sessions to release tension, especially around my knees and hips. It's like having a personal masseuse on call!
Self-Care Rituals to Enhance Recovery
Massage alone might not be enough. To keep your body feeling strong and resilient, incorporate these simple but effective self-care practices:
Hydration and Nutrition
Staying hydrated is crucial for muscle recovery. I also rely on a plant-based diet rich in anti-inflammatory foods like berries, turmeric, and leafy greens to keep my body in peak condition.
Gentle Stretching and Mobility Work
When I wake up, I spend 15-10 minutes stretching and doing mobility exercises to prevent stiffness. This keeps my body supple and ready for the next day's movement.
How Ballates Helps You Move Better
I'm thrilled to announce that Ballates — my signature method blending Ballet and Pilates — is relaunching soon and is perfect for anyone looking to build strength, refine their movement, and improve body awareness — without high-impact stress on the joints.
Stay tuned for updates! In the meantime, sign my Newsletter to receive all the info first hand!
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