Q&A.

How can I deal with dance students who have personal problems? I've tried speaking to their parents but I mostly get lame answers like their gaunt daughter is skinny, not anorexic, or their unruly son is hyperactive. My hands are tied in terms of safeguarding my dancers' health and maintaining classroom discipline. I feel very conflicted about doing nothing.

Distressed Teacher

Boston, MA

Any dancer who shows signs of physical or mental problems needs to be evaluated by a professional. Ideally, a school should have a policy in place that spells out the director's right to ask for medical clearance and treatment for dancers at risk. Students and parents need to be told at the start of each year what it entails. In cases where the dancer's ability to work is in question, the director may request professional advice and a treatment protocol. This helps get around students' or parents' denial. An anorexic dancer, for instance, should know that she may be asked to sit out class until she's seen a doctor and reached a minimum weight goal. And if the dancer claims to be "naturally underweight," she and her family should know that medical clearance is required. A policy would also cover other problems, such as attention deficit hyperactivity disorder (ADHD). Apart from disrupting your class, these dancers need special attention to thrive in the studio. A director who obtains feedback from a specialist in ADHD can give her teachers strategies to help these kids focus in class.

I'm 19, and ever since I started partnering girls, I've been told that I need to build up my upper body. I've tried drinking protein shakes and eating more food, but I don't seem to be able to gain muscle. Do you have any suggestions?

David

Brooklyn, NY

First you need to rule out a possible metabolic disorder. Once you have a clean bill of health, you can follow a food and exercise program aimed at building muscle mass. Begin by increasing your nutritional intake 300 calories each week, or what Brian Wansink, Ph.D., director of the Cornell University Food and Brand lab, calls the "mindless margin." Your body won't register this amount, making it easier to increase how much you eat until you gain half a pound a week. Be aware that dancers who are fighting their genetic set point for weight may need to eat 3,000 calories a day. To avoid feeling stuffed, add nutrient-dense foods like nuts that aren't particularly filling. You don't need extra protein, just a balanced meal plan. Next, set up a weight-training routine three times a week. A physical therapist or personal trainer can advise you. Each strengthening exercise typically includes 3 sets of 10 repetitions. To build muscle, you would add 10 extra pounds per set. The goal is to fatigue your muscle fibers because muscles grow in response to stress. At first, if it takes some effort to lift 50 pounds for 10 repetitions, you might only be able to do the same exercise 8 times with 60 pounds, and 6 times with 70 pounds. Finally, it helps to do 20 minutes of sprint training several times a week. This releases large amounts of human growth hormone that build muscle. Needless to say, ease into all this activity. And dancers with a tendency toward bulky muscles should avoid it.

All of a sudden my artistic director has been giving me loads of corrections and attention. I was so happy--until some of my friends stopped talking to me. I know I shouldn't care, but it hurts. It also makes me feel like I want to hide from my director. What should I do?

Shrinking Violet

New York, NY

Please don't hide or take their behavior to heart! It's human nature for people to treat you differently when you get extra attention. Your colleagues may feel envy, anger, or resentment, depending on their own insecurities. Your real friends will stick by you, and as you continue to succeed you may find the others come around. You should remain cordial, but don't lose sight of your goals. No one knows when opportunity may strike. When it does, make the most of it. The rest will take care of itself.

Help! I've had back-to-back injuries over the last few years and I'm still young (not yet 21). I work correctly, listen to my teachers, and do rehab religiously to get back into shape. I don't have any major obstacles like bad turnout or a late start in dance. I try to do everything right, but I feel like I'm working in the dark with nowhere to turn.

Lisa

Chicago, IL

If it's any consolation, you sound like many dancers I know who are perplexed by their bodies' vulnerabilities. On the surface, everything seems fine, yet they often are injured. What's the answer? A complete dance medicine screening. An annual body check will detect anatomical asymmetries, muscle imbalances, and residual tightness or weakness from a prior injury, just the way an annual dental check-up detects cavities. It's also possible that you may have hypermobile joints, which require regular strengthening exercises to prevent injuries. There are various protocols available to detect problems, such as New York City Ballet's orthopedic, fitness, and hypermobility screenings adapted from standard measures for all dancers. They are included in my new book The Dancer's Way (St. Martin's Griffin, $16.95). The main point for injury prevention is to know your instrument and find ways to work with it. Remember: Knowledge is power.

Former New York City Ballet dancer Linda Hamilton, Ph.D., is a lecturer, a psychologist in private practice, and the author Of ADVICE FOR DANCERS (Jossey Bass). She has been offering advice to DANCE MAGAZINE reader's since 1992.

SEND YOUR QUESTIONS TO Dr. Linda Hamilton, 2000 Broadway, PH2C, New York, NY 10023. Order her book for $13.90 at www.dancedist ributors.com (800.33.DANCE).