What is rosin and what is it used for?

Rosin is a hardened tree sap that is generally used to make friction between slippery surfaces.  In the dance world, rosin is used in a powdered or crystalline form (kind of like rock salt).  Dancers apply rosin dust to their shoes (and sometimes their feet) to keep from slipping on a slick floor.  Some dancers carry their own rosin, and others use communal “rosin boxes” at studios and in the backstage areas of theaters. 

If you are interested in getting some for personal use, rosin can be purchased at dancewear stores or online for between $5 and $8 for a small bag and about $12 for a larger canister.  Studios and schools generally acquire rosin in bulk.

Be aware that some dance studios, theaters, and competitions do not allow rosin.  Make sure you know the rules of the facility or competition before you start rosining your shoes.

Tiny Tips: use a wine bag to organize shoes

Is your dance bag a chaotic mess because you have multiple pairs pointe shoes, ballet shoes, and jazz shoes to keep track of?  You can easily organize your shoes using a wine bag. Wine bags are small re-usable totes separated into 6 sections.  They are available at most grocery stores that sell alcohol (you do not have to be 21 to purchase a wine bag) and usually cost about $2.  Once you have a bag, pair up your shoes and slip a pair into each section.  You can also slip things like leg warmers or a leak-proof water bottle into the compartments if you don’t fill them all with shoes.  Keep the wine bag in your dance bag so your shoes stay organized.   Dance Theater of Harlem’s Ashley Murphy uses this organizational method, and so do I. 

Dancewear for “that time of the month”

Do you normally wear a leo and tights or bra tap and bootie shorts to dance class?  Are you at a loss for what to wear to the studio when you are on your period?  In this post, I will offer some advice on what dancewear and feminine products to use so you can look, feel, and dance your best.

1.  Use tampons.  They are the cleanest products to use since they keep menstrual blood inside your body.  If you have to wear a leotard and tights to class and you don’t have the option of adding warm ups like pants or shorts over top, you really don’t have any other choice.  Tampons that are advertised as “sport” are specifically designed not to leak, so they may be a good choice for dance class.  (If you are unable to use tampons for any reason, talk to your teacher or the studio owner about what you can do to stay covered and in dress code.  Most teachers will allow you to break dress code and wear warm ups once a month rather than leave you with the embarrassment of trying to dance with a maxipad showing through your tights.) 

2.  If your period is heavy and you are afraid your tampon may leak even if it is “sport” or extra absorbant, you may wear discrete underwear with a pantyliner under your leotard and tights (or other dancewear).  Choose a seamless no-show thong that matches your skin color and use a thong-style pantyliner.  If you are allowed, wear warm-ups like shorts over your dancewear for added security and coverage.  You may also choose to wear black tights or dark colors if you are allowed (so any potential leaks won’t show).  If you do leak and it’s visible, put on a skirt, warm up shorts or pants, or tie a sweater around your waist.  If you are not usually allowed to wear warm-ups, tell your teacher what happened.  Most teachers will be sympathetic.

3.  If you feel bloated or have skin sensitivity during your period, choose dancewear that is looser or softer.  Cotton leotards usually feel good on the skin.  Wrap skirts and knit shorts don’t dig around the tummy .  Capezio makes low-rise convertible tights if you would like to wear something that doesn’t go up as high on the waist.  Darker colors and slim silhouettes can make you look thinner, so pick black leggings if you aren’t looking forward to seeing yourself in the mirror all class.

4.  If you have cramps, keeping warm can minimize them.  Wear knit warm-ups, especially shorts, pants and sweaters that cover your tummy.  Make sure to fill your water bottle with room-temperature water instead of cold water, which can “shock” your system and make your cramps worse.

5.  One last note about periods and dance:  If you are performing in a white costume (think Swan Lake), it’s a good idea to put in a tampon even if you are not having your period.  It’s your responsibility as a dancer to protect the costumes, and as luck would have it, a performance of Swan Lake is the perfect time for a little surprise spotting.

Help! My teacher doesn’t like the pointe shoes I was fit in!

So you were fit in pointe shoes at a dancewear store.  Then you showed them to your teacher (hopefully unworn and unsewn).  Good for you.  That’s something you should always do when you change to a new pointe shoe.  Then your teacher delivered the news:  She doesn’t like them. 

Unfortunately this happens sometimes.  In this post, I will outline what to do if your ballet teacher does not like the pointe shoes you were fit in.

1.  Ask your teacher what about the shoes she does not like and write this information down or store it in your phone.  Sometimes teachers are partial to certain brands, shapes, types of ribbon and elastic, etc.  It is totally ok for teachers to have opinions like this, but as professionals they need to know that their favorites do not necessarily work for everyone.  Ask your teacher if she thinks your pointe shoes are unsafe or harmful for you to wear.  If she says yes, plan on returning them.  If she says no, ask if you can keep this pair for now and try a different option next time.  If you can keep this pair, make sure you remember what your teacher doesn’t like about them so it can be corrected in your next pair.

2.  If you need to return your shoes, check the store’s return policy.  Each policy varies, but usually pointe shoes can be returned in original condition with the box and receipt within a few days of purchase. (If you drove from out of town for your fitting, call the store and ask what they would like you to do in terms of a return.  Many locally owned stores are forgiving and may extend the date on the return policy so you have time to make another trip.)  Most fitters are willing to re-fit a shoe that a teacher has disapproved, but remember that fitters are human and may feel hurt that their fitting wasn’t “good enough.”  Be kind when you are explaining that you need a refit, and show the fitter the information you got from your teacher about what needs to be changed. 

3.  If the fitter has any difficulty with the refit (either personal/attitude or with physically finding a better shoe), try to call your teacher during the fitting.  You can talk to her or have the fitter talk to her so that everyone understands what is going on.  You can also ask to speak to the store manager, owner, or a more experienced fitter (if there is one).  If there are difficulties, remember that as the dancer it is not your fault.  Do not settle for a shoe that does not work for you.

4.  If the fitter is still unable to find a better shoe, re-schedule your fitting for a time when your teacher can come with you and actually see the shoes on your feet.  If you leave a fitting without a shoe, most stores charge a fitting fee but will refund it later if you come back and purchase a shoe.  Be prepared for this; it is the store’s way of paying employees for their time spent fitting.

5.  Hopefully you will find a shoe when you have your fitting with your teacher.  If things are still not going well with this fitting, work with the fitter and your teacher to find the most “okay” shoe for you right now, and be prepared to look at other options such as taking a weekend trip to the next town to get fit elsewhere.

6.  Once you find a shoe that you and your teacher both like, make sure you know exactly what it is (write down the brand, model, size, width, and all specifications so you can find it in stores or online).  If you go through puberty, gain or lose weight, or become pregnant, expect your feet to change.  You will probably need to change pointe shoes at least 2 or 3 times over the course of your time as a ballet student.  Continue to work closely with your teachers and fitters to always find the best shoe for you.

7.  If your teacher seems unreasonably picky about your pointe shoes and puts you through a fitting ordeal multiple times even when you and the fitter are happy with your shoes and feel confident that you are safe, consider working with a different teacher or at a different studio.  Some teachers are “stuck in the past” and think that everyone needs to be in a Capezio Pavlova when Capezio Pavlovas are not ideal shoes for all dancers.  This kind of inflexible thinking is not professional, and it does not help dancers work their hardest to become professionals themselves (which, after all, is what dance teachers are supposed to do). 

8.  If a fitter repeatedly pushes a shoe on you that both you and your teacher don’t like, don’t work with that fitter anymore.  Fitters usually receive in depth training on pointe shoe safety and fitting, but sometimes that is overshadowed by sales training.  Your safety and satisfaction should be the fitter’s main goals.  Unfortunately, bad fitters are out there, just like bad teachers.

For dancers who work or go to school full time

When you spend 8 hours a day sitting and working your brain, your body can feel a little stiff when it’s time for you to dance in class or rehearsal.  Here are some tips to keep you moving so that it isn’t such a tough transition from your school or work day to your time dancing.

1.  Eat and drink well throughout the day.  Pack fruits and veg as snacks, and make sure your lunch contains a balance of carbs and protein.  Even if you sit most of the time at school or work, you need plenty of energy to do well in dance class.  You won’t feel or perform your best if you eat only a tiny salad or fill up on vending-machine fare.  Drinking water, tea, coffee (in moderation), and 100% fruit and vegetable juice helps keep you hydrated.  Cutting your fluids can keep you from having to use the bathroom during the day, but doing so will make you feel weak and dry later.

2.  Move!  Make sure you get up and walk around during every possible break.  If you have a moment between classes or time between meetings, do some basic standing stretches (the bathroom is a great place to do this too). 

3.  Practice good posture.  Always sit up straight, no matter what you are working on.  Doing this will strengthen your back muscles and make you automatically move with grace and strong stage presence.  You can use ergonomic aids like lumbar supports or seat cushions that encourage good posture.

4.  Pre-pack your dancewear and other supplies.  If you need to head to class or rehearsal straight from school or work, make sure your dancewear and supplies (shoes, exercise bands, etc.) are packed and ready to go.  Know what pieces look good together so you can quickly grab dancewear and throw it in your bag.  Take your dance bag into work or school with you if you can; don’t just leave it in the car.  Very hot and very cold temperatures are not good for the longevity of some items (like pointe shoes).

5.  If you have long hair, don’t wear it to school or work in a pre-done in a tight updo every day.  It stresses hair less if it is worn down, which prevents breakage and hair loss.  It’s fine to wear a bun to school once a week on the day you have a super-quick turnaround, but if you know you will have time when you get to the studio, just pack hair supplies in a small pouch.

6.  Cross train if you can.  Take some time to hit the gym, go for a hike, or do some swimming.  This will keep your body strong and conditioned.  Though dance is excellent exercise, it's not always great for improving aerobic health or strengthening the arm muscles.

7.  Take care of your body through regular maintenance appointments and at-home pampering.  Go for check-ups at the doctor, and make appointments to have all injuries examined.  Visiting a chiropractor or massage therapist can really help your body feel better if you feel stiff from sitting at school or work.  Take regular bubble baths and use a foam roller or tennis ball to roll out sore muscles.