How To Prevent 5 Common Dance Injuries

Why do dance injuries occur?

Dance is an incredibly physically demanding sport, with long hours of training with precise, controlled, repetitive movements required. Dancers are also often left with little time to recover. Overuse injuries are therefore very common amongst dancers, as certain muscles are constantly being used.  

Whether professional or social, dance requires significant flexibility, strength, and stamina. Poor technique can result in certain movements not being performed correctly, which can add extra stress to the body.

What are the 5 most common dance injuries?

1. Ankle sprains

Ankle sprains are one of the most common injuries in dancers. It occurs when the ankle rolls over the outside of the joint, tearing ligaments. They can occur when jumping and landing if done incorrectly, which is why having correct technique is important. Ankle injuries are most common for ballet dancers.

2. Achilles tendonitis

The Achilles is a crucial tendon running along the back of the calf, connecting to the heel of the foot. It is the body’s biggest tendon, and is activated in all foot movements, so it is constantly being used by dancers. 

Achilles tendonitis is an overuse injury, with the most common symptom being a pain or tightness at the back of the calf along the tendon. It can occur from poor technique, or if the other muscles supporting the tendon (i.e. Calf or quads) are not as strong, so too much pressure is applied on the tendon..

3. Patellofemoral pain syndrome

Patellofemoral pain syndrome is a knee condition that causes pain at the front of the knee. The pain can be exacerbated in dancers by dancing for prolonged periods of time. It can be caused by muscle imbalances, poor technique, or lack of flexibility around the knee joint. 

Knee injuries are common amongst all dancers, but particularly those practising tap, folk, and jazz. To read more about this syndrome and the benefits of physiotherapy, click here.

4. Hip Impingements

Hip impingement, also known as Femoroacetabular impingement (FAI), is a condition in which the femur bone no longer fits within the hip socket, causing damage to the cartilage. Hip Impingement in dancers can result in stiffness and muscle pain. Hip injuries are relatively common in dancers due to the excess rotation and stretching of the area.

5. Hamstring injuries

Hamstring injuries are often the result of a sudden overstretch of the muscle without warming it up properly. Dancers require very flexible hamstrings; thus it can become susceptible to overstretching and overuse. There are many ways to manage the hamstring to reduce the risk of injury. 

How do I prevent dance injuries?

Most dance injuries occur from overuse or a direct trauma to the injured area. While injuries cannot be prevented, measures can be taken to mitigate the risk of such injuries occurring.

Facilitate a safe dancing environment

It is important that the dance flooring is suitable for dancing. A hazardous environment, such as floors that are too hard or shoes that are ill-fitting, contributes to dance injuries. It is therefore important that the dancer’s shoes are appropriate, as you want to feel supported.

Warming up and cooling down

Warm up exercises help dancers to prepare the muscles for extreme movements and long training sessions. A proper warm up and stretching mobilises the joints, and slowly brings the muscle to its full flexibility.  

Foam rolling after dance sessions also helps to loosen the connective tissue surrounding the muscle, which often tightens after overworking the muscles. It promotes blood flow and has been linked to easing feelings of tightness and soreness.

Building strength and endurance

Working on muscle strength and endurance outside of the dance studio is vital in protecting a dancer’s body. It can help to avoid muscle imbalances, which will improve a dancer’s overall technique and endurance.

Getting enough rest

Too often, dancers will overwork themselves and not get enough rest. Overuse and fatigue are associated with significant increased risk of injury. So, it is important to rest after a long intense session. This will help to try and avoid overuse injuries.

How do I treat dance injuries?

There are many ways an injury can be treated, depending on the type of injury. At the initial point of injury, the RICE treatment (Rest, Ice, Compression, Elevation) is a good first step to minimise any further harm. 

It is important to get advice from a physiotherapist if the injury is serious. 

Physiotherapy for dance injury treatment 

At City Physiotherapy, we provide an assessment of the injury and will devise a program for you to get back to dancing in no time.

Our goal is to return you to dance in the shortest time possible, and at the fittest possible level you can be. Our injury rehabilitation programs include:

• Exercises to improve strength and motor control
• Education to correct training technique
• Modalities to decrease inflammation
• Stretching
• Muscle strengthening

It is important to stay fit while injured, utilising exercises that will not place further stress on the injury. This can include Pilates for rehabilitation, which is offered at City Physiotherapy, or swimming, yoga, and other low impact exercises. Your physiotherapist will be able to determine what the best choice for you is. 

Physiotherapy for dance injury prevention 

It is also important to prevent injuries before they even occur. A physiotherapist can help you to treat injuries once you have them. However, it is also vital to prevent any injuries from occurring in the first place. 

Physiotherapists are able to determine musculoskeletal problems and muscle imbalances and can effectively correct them. This positions you to have better technique in your dancing and increased muscle strength in the areas you need it most. 

Our physiotherapists provide hands-on physiotherapy treatment and advice on safe participation in dance. We offer exercise rehabilitation and promote an active lifestyle to help our patients improve or maintain their well-being. 

Book an appointment now!

Our team at City Physiotherapists are more than ready to help you alleviate the problems and dance injuries you do have and prevent future ones from arising. If you are a dancer and want advice on physiotherapy for injuries or injury prevention, do not hesitate to book an appointment. Call our friendly reception on 8212 4886 or click the book online button below for a same-day appointment.

Sources 

Russell, Jeffrey A. (2013) Preventing dance injuries: current perspectives, Open access journal of sports medicine. Available at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3871955/

Campoy, Fernanda Assen Soares, et al. (2011) Investigation of risk factors and characteristics of dance injuries, Clinical journal of sport medicine. Available at: 

https://journals.lww.com/cjsportsmed/FullText/2011/11000/Investigation_of_Risk_Factors_and_Characteristics.5.aspx 

Greene, A. and Lasner, A. (2022) Common dance injuries and prevention tips, Johns Hopkins Medicine. Available at: https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/common-dance-injuries-and-prevention-tips

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