Training for Drag
So...enough about things that I really don't know much about. Let's talk about something I'm actually very knowledgeable in: fitness.
Outside of the drag scene, I lead a very physical life. I work as a certified personal trainer and fitness instructor of many sorts, so I am constantly active, training clients, demonstrating exercises, and teaching classes. I am also a competitive triathlete, which involves upwards of 10 hours of training per week to get race ready. All of this takes a sizeable toll on my body. Throw in dropping it low on stage every few weeks, and at regular dance rehearsals, my knees, ankles, hips, back, feet...they all suffer the consequences.
To help avoid injuries, there are a few things I do, and recommend others do as well.
First: WARM THE FUCK UP!!!
Most musculoskeletal injuries are, overall, not caused by an action itself, but by the body being unprepared for the action. Pre-exercise or pre-performance stretching is not to loosen the muscles (although this does occur), it is to loosen the tendons. When a rapid movement, or a dynamic movement (such as lifting weights, or dropping into the splits) is performed without pre-performance stretching, the tendons are more likely to tear.
Because the goal is to warm-up tendons, static stretches (long held stretches) are NOT recommended. Dynamic, moving stretches will warm-up the tendons without separating important contractile fibres of the muscles. As you will read below, stretching is extra important for the tendons of the ankles/feet/calves. Do this BEFORE you put on your heels.
Second: Strong core, strong body.
There is a common misconception that the "core" of the body is the abs. Yes, abs are a HUGE part of the core, but training solely the abs will not help to prevent injuries to your hips or knees. When someone refers to your "core", they are referring to everything from your thighs up to your shoulders. Most neglected of all of these groups:
Side note: you do not have to be heavily muscular to be strong. The two are not the same. Strong for a smaller individual will not be the same as strong for larger individual. And on another hand, you do not have to be lean to be fit, or strong. Fat does not preclude muscle. Hence why you shouldn't judge people on their weight...they can probably beat your ass up. Something that always impresses me is the skill of clinically obese yoga practitioners. I can't bend that way, or hold myself that way, and I'm trim. To bring back an oldie but goodie: "don't judge a book by its cover".
Third: Recovery
Guess what?!? Your body cannot take all the hell you put it through without giving it the chance to get better. Some easy things to do:
Outside of the drag scene, I lead a very physical life. I work as a certified personal trainer and fitness instructor of many sorts, so I am constantly active, training clients, demonstrating exercises, and teaching classes. I am also a competitive triathlete, which involves upwards of 10 hours of training per week to get race ready. All of this takes a sizeable toll on my body. Throw in dropping it low on stage every few weeks, and at regular dance rehearsals, my knees, ankles, hips, back, feet...they all suffer the consequences.
To help avoid injuries, there are a few things I do, and recommend others do as well.
First: WARM THE FUCK UP!!!
Most musculoskeletal injuries are, overall, not caused by an action itself, but by the body being unprepared for the action. Pre-exercise or pre-performance stretching is not to loosen the muscles (although this does occur), it is to loosen the tendons. When a rapid movement, or a dynamic movement (such as lifting weights, or dropping into the splits) is performed without pre-performance stretching, the tendons are more likely to tear.
Because the goal is to warm-up tendons, static stretches (long held stretches) are NOT recommended. Dynamic, moving stretches will warm-up the tendons without separating important contractile fibres of the muscles. As you will read below, stretching is extra important for the tendons of the ankles/feet/calves. Do this BEFORE you put on your heels.
Second: Strong core, strong body.
There is a common misconception that the "core" of the body is the abs. Yes, abs are a HUGE part of the core, but training solely the abs will not help to prevent injuries to your hips or knees. When someone refers to your "core", they are referring to everything from your thighs up to your shoulders. Most neglected of all of these groups:
- Glutes. There is a reason I like showing my ass on stage. I worked HARD for it ("She works hard for the money, so hard for it honey"). Squats, hip thrusters, pull throughs, clamshells, lunges, split squats, deadlifts, etc etc etc, SO many choices for exercises to strengthen one of the most important muscle groups in the body. Your glutes are intricately connected to all things back, abs and legs. In fact, they are SO important, you should start doing butt clenches right now as you read this post, because girl, everyone can use a bigger, stronger butt.
Some other groups that need work include:
- Obliques. Yes, abs look amazing, but what about obliques? Obliques help restrict transverse motion of the body (i.e. turning) by stabilizing the trunk and spine. Ever seen someone wrench their back? Bet you they wish they had obliques. Want to successfully do a pirouette to a sudden drop without hurting yourself? Obliques (and glutes, abs, etc...). Also, they give you that really nice arrow down to your junk. Follow the arrow boys.
- Pelvic floor. Try to hold in your pee. This is your pelvic floor. It, along with your abs, stabilize your pelvis and abdomen. Also, kegels...great exercise, for reasons.
Side note: you do not have to be heavily muscular to be strong. The two are not the same. Strong for a smaller individual will not be the same as strong for larger individual. And on another hand, you do not have to be lean to be fit, or strong. Fat does not preclude muscle. Hence why you shouldn't judge people on their weight...they can probably beat your ass up. Something that always impresses me is the skill of clinically obese yoga practitioners. I can't bend that way, or hold myself that way, and I'm trim. To bring back an oldie but goodie: "don't judge a book by its cover".
Third: Recovery
Guess what?!? Your body cannot take all the hell you put it through without giving it the chance to get better. Some easy things to do:
- - Sleep
- - Eat healthy food
- - Rest (not the same as sleep - take time off when you need it!!)
- - Repeat
- - Heel and foot injuries
- - High heels elevate the ankle heel above the toe, which over time leads to a shortening of the calf muscle and tightening of tendons. Tightening causes the tendon to become more prone to stress, sprains, and ruptures. Achilles ruptures and sprained ankles are two of the most common injuries to frequenters of heels. Try walking without an achilles...I'll just leave that there.
- - Knee, hip and spinal injuries
- - The adjusted posture caused by weight transfer to the toe increases pressure in the knee, leading to joint damage (to tendons, ligaments, bones).
- - Hip and spinal tilt are altered, leading to increased strain on muscles, and can over time even alter the regular movement of the body at these joints.
Proper stretching before and after performances can help mediate the effects of heels. Unfortunately, the higher the heel, the greater the effect on the body, and drag queens LOVE their sky high heels.
So what should you take from this?!?
1) Heels are wonderful torture devices.
2) The effects of this torture can be prevented and mediated by having a strong body, and practicing proper stretching and recovery techniques.
3) Drag Queens love to do things which cause themselves pain #masochistic
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