INPUT ARTICLE: Article: Since incorrect turnout can damage muscles and lead to knee problems, it's important that you work on your turnout with a professional ballet dancer. Try to find a pre-professional ballet school that is associated with a professional ballet company. This way, an instructor can give you individual attention, helping you achieve the perfect turnout. Since the muscles of young ballet dancers are still developing, it's easier to improve flexibility when you're young (before age 12). Before you turnout, stand in front of a mirror with your feet touching and facing forward in a parallel position. Keep your muscles flexible and make sure your tailbone is pointed down, not pushed out and back. Stand firmly on your feet. If you're too tense when you begin to turnout, you're more likely to cause muscle strain and injury. Spend at least 10 minutes stretching your leg and hip muscles before dancing. Once you're in the correct position, lift your toes up and away from each other (in opposite 90 degree angles). It is critical that you do not simply twist your feet away by using your knees and lower legs. Instead, shift your weight to your hips so that your feet naturally move apart. Make sure you're not putting all your weight on your big toes, instead of distributing it throughout your feet.  The ideal turnout is 180 degrees. Don't worry if you can't turnout that much. Stretching can improve your flexibility by a few degrees. Good turnout also means that you're honest about what your natural turnout is and don't try to force it.  Make sure your weight is evenly distributed throughout your foot. Poor turnout puts strain on just your big toes and rolls your feet in. Instead, your feet should be level with the ground. While it may seem easy to use your knees in order to spread your feet farther apart, do not do it. This will strain your knees and legs. Research shows that this causes poor alignment and can lead to injury. Turnout should feel like a natural stance. You shouldn't feel any strain in holding it while in any position. If you continue to practice poor turnout, you'll begin to feel knee pain and muscle ache. It's easiest to force your feet when you're in the 5th position. But, you should always be on guard against improperly rotating out your feet.

SUMMARY: Find a professional. Get ready to turnout. Get in position. Avoid forcing your turnout.


INPUT ARTICLE: Article: Treatments may be available to help manage changes in your condition. Treatment of pain should always first be directed toward identifying and treating the underlying cause before just symptom relief. If you have not seen a doctor about your pain, and your pain has been persistent, medical attention is warranted. Prescription pain medications are stronger than over-the-counter products, and are available in oral forms as well as topical products. These products often contain controlled substances that can be addictive, such as opiates. Some prescription opiate-free products are available, such as anti-inflammatory agents and tramadol.  Older antidepressant agents, called tricyclics, some anticonvulsant drugs, and muscle relaxers are commonly prescribed to help manage chronic pain conditions. These agents work in different ways to control pain signals sent to and from the brain, and to relax muscle tissue surrounding the painful areas.  Prescription only patches are also available. Some are applied directly over the painful area, these typically contain active ingredients like lidocaine, and some are applied anywhere that allows the medication to be absorbed into your bloodstream, like patches that contain fentanyl. In addition to prescription pain medications, many procedures are available that are designed to treat conditions involving pain. Physical therapy, nerve blocks, localized anesthetics, acupuncture, electrical stimulation, or even surgery may improve your pain.  Chronic pain symptoms are sometimes controlled by using nerve block injections that are performed as an outpatient. Let your doctor know if you are allergic to contrast dye, which is commonly used during the procedures. Depending on the site of the injection, common side effects include temporary numbness and soreness in the area of the injection site. Some procedures can result in droopy eyelids, temporary stuffy nose, and temporary difficulty swallowing. For some types of chronic pain, stimulating the nerves in the area can help to reduce painful symptoms. A TENS unit, or transcutaneous electro-nerve stimulator unit, uses small pads that are placed near the area of the pain. This device is controlled manually by the patient. Chronic pain affects people of all ages, involves practically every part of the body, and includes hundreds of diseases. Keep in touch with your doctor. Follow your doctor’s advice if your symptoms worsen.

SUMMARY: See a doctor if your pain suddenly changes, or worsens. Take prescription pain meds. Consider medical procedures. Ask your doctor about a TENS unit. Recognize the warning signs specific to your condition.


INPUT ARTICLE: Article: If you're offline, this will need to be one of the languages that is downloaded to your device. Downloaded languages have a checkmark next to them.  This will also need to be a language that is available offline. English is available offline by default.

SUMMARY: Open the Google Translate app. Tap the language in the upper-left corner. Tap the language you want to translate from. Tap the language in the upper-right corner. Tap the language that you want to translate to. Type or paste text to be translated. Tap the microphone to speak and translate. Tap the camera button to scan and translate written text. Tap the squiggly line button to draw and translate characters.


INPUT ARTICLE: Article: To ensure that your nipples don’t show through regular shirt material, look for bras with thick fabric cups, typically called either molded bras, contour bras, or T-shirt bras. They won’t have a lot of extra padding, but the fabric will be solid enough to prevent your nipples from being visible. Padded bras will provide extra nipple coverage. This type of bra has two cups that stick onto your breasts with adhesive, rather than strapping around your back and shoulders. It often has a clip in the middle, like a front-clasping bra, that allows you to connect the cups for more push-up. You can purchase this type of bra online or in some lingerie stores.  To put on a strapless, backless bra, bend over and stick the cup on the outside of each breast, then clip them together to create some cleavage. Wash the adhesive side of your bra after use with soap and water. Let it dry and store it in its original packaging so you can reuse it. If you’re prefer to wear lacy bras or ones made of thin fabric, stick on the pastie before you put it on. You can enjoy the look and feel of these thinner bras without worrying that your nipples will show through.

SUMMARY:
Wear a T-shirt bra to cover your nipples through everyday tops. Wear a strapless, backless bra for more support in a backless top. Place a pastie or nipple cover under a thin bra for extra coverage.