Can These Trendy Temperature Therapies Actually Help You Recover Faster?
At some point in your career, you've probably used an ice pack or heating pad to alleviate post-rehearsal aches and pains. But some popular new therapies take these temperature-based recovery practices to extremes.
Could cranking up the intensity equal better results?
The treatment: Two to four minutes in an upright chamber cooled to -200 to -300 degrees Fahrenheit.
The science: Research on promises like soreness prevention is still preliminary. Jessica Davis, physical therapist and owner of Perform Physio, LLC, says a study done on rats showed potential improvements in the anti-inflammatory response and cell viability, which could speed up the healing process. However, Dr. Elizabeth Barchi, a sports medicine specialist at NYU Langone's Harkness Center for Dance Injuries, says that other studies show placebos to be just as effective.
The conclusion: Considering the expense ($45 to $100 per session), Davis recommends saving cryotherapy for peak periods when you're working your body to the max.
The treatment: Patients strap on a device that combines cold therapy with compression.
The science: After the treatment, Davis says, "you get this rush of blood bathing that area with all the healing agents." She's found it particularly helpful in treating patients post-operatively or who've suffered acute injuries. Yet although the well-known RICE—rest, ice, compression, elevation—method seems like tried-and-true wisdom, Barchi notes that scientific studies don't back up any miracle benefits.
Conclusion: Barchi recommends ice and compression for pain management. "Do what feels better," she says. However, you don't need to invest in fancy equipment. A combination of ice packs and compression garments should be enough to manage day-to-day aches and pains.
The treatment: Rather than heating the air through hot-water vapors like a traditional sauna, an infrared sauna heats the body through infrared waves, which can produce similar results at lower temperatures and with less discomfort.
The science: Heat therapies work by increasing circulation, which removes waste products caused by the muscle repair process. Yet Barchi points out that the body's best circulation booster is an activity-based warm-up like jogging. However, if you're injured and unable to complete a full-body workout, heat can help get the blood moving. Davis notes there may even be a conditioning benefit in increasing heart rate through an infrared sauna, but certainly not enough to replace exercise.
Conclusion: The best reason to spend money on a sauna, infrared or otherwise, may just be to relax. "Heat is shown to reduce joint and muscle stiffness," says Davis.
Heat with Vibration
The treatment: This therapy ranges from whole-body vibrating platforms placed in saunas to smaller units targeting the lower back and feet. Providers claim everything from enhanced athletic performance to improved mood.
The science: Increasing blood flow this way can potentially help muscles heal faster, says Barchi. Additionally, Davis notes a 2018 study found that vibration therapy performed prior to resistance training led to a decreased perception of muscle pain post-exercise.
Conclusion: Both experts agree it's worth a shot to decrease general muscle soreness.
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It's a cycle familiar to many: First, a striking image of a lithe, impossibly fit dancer executing a gravity-defying développé catches your eye on Instagram. You pause your scrolling to marvel, over and over again, at her textbook physique.
Inevitably, you take a moment to consider your own body, in comparison. Doubt and negative self-talk first creep, and then flood, in. "I'll never look like that," the voice inside your head whispers. You continue scrolling, but the image has done its dirty work—a gnawing sensation has taken hold, continually reminding you that your own body is inferior, less-than, unworthy.
It's no stretch to say that social media has a huge effect on body image. For dancers—most of whom already have a laser-focus on their appearance—the images they see on Instagram can seem to exacerbate ever-present issues. "Social media is just another trigger," says Nadine Kaslow, a psychologist who works with the dancers of Atlanta Ballet. "And dancers don't need another trigger." In the age of Photoshop and filters, how can dancers keep body dysmorphia at bay?
If "Fosse/Verdon" whet your appetite for the impeccable Gwen Verdon, then Merely Marvelous: The Dancing Genius of Gwen Verdon is the three-course meal you've been craving. The new documentary—available now on Amazon for rental or purchase—dives into the life of the Tony-winning performer and silver-screen star lauded for her charismatic dancing.
Though she's perhaps most well-known today as Bob Fosse's wife and muse, that's not even half of her story. For starters, she'd already won four Tonys before they wed, making her far more famous in the public eye than he was at that point in his career. That's just one of many surprising details we learned during last night's U.S. premiere of Merely Marvelous. Believe us: You're gonna love her even more once you get to know her. Here are eight lesser-known tidbits to get you started.
Every dancer knows that how you fuel your body affects how you feel in the studio. Of course, while breakfast is no more magical than any other meal (despite the enduring myth that it's the most important one of the day), showing up to class hangry is a recipe for unproductive studio time.
So what do your favorite dancers eat in the morning to set themselves up for a busy rehearsal or performance day?
When it comes to dance in the U.S., companies in the South often find themselves overlooked—sometimes even by the presenters in their own backyard. That's where South Arts comes in. This year, the regional nonprofit launched Momentum, an initiative that will provide professional development, mentorship, touring grants and residencies to five Southern dance companies.