Whilst it may appear effortless, dancers put in long training hours. This, along with unique physical demands, make dancers particularly susceptible to injuries. Strictly Come Dancing is about to start again and with this you will also see common dancing injuries such as foot tendon injuries and stress fractures. In our blog, we cover common dance injuries, reasons for injuries and how to avoid them. And in the cases of unavoidable injuries, how physio, sports massage and rehabilitation can help.
Whether it’s Ballet, Hip-hop, Flamenco, Modern or Ballroom Dancing, Dancers are prone to injuries that can range from acute to chronic, many can stem for overuse, repetitive movement and improper technique. Some of the most frequent dance-related injuries can include:
- Ankle Sprains: Sudden twists or unstable landings can cause strains on the ligaments.
- Shin Splints: Pain along the shin bones which can be caused by repetitive jumps, hard surfaces or inadequate footwear.
- Tendinopathies: Common overuse injuries that involve inflammation on the tendons such as the Achilles tendon or patellar tendon.
- Hip Injuries: Can include hip impingement, labral tears or snapping hip syndrome. They are mainly caused by extreme range of motion or tight hip flexors. Very common in ballet dancers.
- Stress Fractures: small cracks in bones, common in the foot, that are a result of repetitive impact.
- Lower Back Pain: Lack of core stability or hyperextension of the lumbar spine during movement.
Why Dancers Get Injured
- Over training/fatigue: continuous training and repetitive choreography can lead to fatigue which can over stress the joints and tendons.
- Hypermobility/instability: While dance requires extreme flexibility and strength. Hypermobility can destabilize joints if not balanced correctly with strength.
- Poor technique: Poor posture can lead the body to compensate in different areas of the body which can end up in muscle strains or joint pain.
- Insufficient warm-up: Underpreparing and failing to recover from intense physical activity can increase the risk of injury.
- Flooring and environment: On some occasions, when dancing on a hard/uneven floor and inadequate lighting, can increase the risk of slips and falls.
The role of Physiotherapy in Treating injured Dancers
Physiotherapy plays an important role in the recovery and prevention of injuries in dancers. Here’s how physiotherapy plays a critical role:
- Assessment and Diagnosis: Identifying and diagnosing the injury as early as possible is crucial for a quicker and safer recovery.
- Restoring Function: Developing customised exercise programmes to help dancers return safely to the stage.
- Treatment Plan: This can include:
- Manual Therapy
- Joint Mobilisation
- Soft Tissue Techniques
- Specific Strengthening and Mobility Exercises
How Sports Massage Can Help Dancers
Massage is a valuable tool that compliments physiotherapy. It has some valuable benefits including:
- Improve Circulation and Lymphatic Drainage: This promotes blood flow and reduce inflammation.
- Reduces Muscle Tension and Soreness: reducing muscle tension and soreness can increase flexibility and range of motion.
- Help Prevent Soft Tissue Injuries: Regular massage can identify overworked or tight muscles that, if left, can lead to a long-term injury.
Incorporating sports massage into a dancer’s routine, can help support recovery, avoid injury and enhance their performance.
Rehabilitation Strategies for Dancers
Rehabilitating a dance injury requires a controlled and structured approach that balances recovery of the tissue with the needs of the sport.
When recovering from an injury, a comprehensive rehab programme should focus on:
- Progressive Loading: Gradually re-introduce dance specific exercises to avoid re-injury.
- Cross-training: Incorporate other activities to target and build strength and flexibility, such as Pilates or Yoga.
- Functional Training: Incorporate similar dance movements during the recovery to allow the dancer to ease back into training. A dancer recovering from a hip injury might work on controlled pliés to re-strengthen the hip muscles.
- Rest and recovery: Make sure the body is getting enough rest after intense training to allow the tissues to recover and not cause overload injury.
The order of a successful rehabilitation plan should look like the following:
- Pain and inflammation management
- Regaining range of movement and flexibility
- Focusing on muscle strength and endurance
- Re-introducing coordination and proprioceptive exercises
- Finally focusing on sport-specific exercises
Injury Prevention Tips for Dancers
In some cases, injuries can’t be avoided, however, here are some tips to avoid injuries where possible:
- Warm Up and Cool Down: An in-depth warm up and cool down can prepare and relax the muscles and joints before and after dance training. Mimicking movements that are relevant to the type of dance can help activate the appropriate muscles.
- Technique: Making sure technique is corrected can get rid of habits that can eventually lead to injury.
- Footwear: Wearing the appropriate footwear for the specific style of dance (e.g.: pointe shoes, tap shoes or sneakers) will help support the foot and ankle correctly.
- Sleep, Nutrition and Hydration: A healthy and balanced diet, along with enough hydration and sleep, will allow to the body to recovery properly and give the muscles and joints the nutrients it needs to stay injury free.
Injured and Need Physio, Sports Massage or Rehabilitation in Staines?
Injuries are a common challenge for dancers. However, by developing a strong understanding of injury-prevention techniques and incorporating physiotherapy and sports massage into their routine, dancers can significantly reduce their risk and lessen the severity of injuries. Taking care of your body is essential to keep doing what you love!
If you’re a dancer struggling with pain, recovering from injury, or just looking to move better, we’re here to help. Book a session with our expert team and keep doing what you love — confidently and safely.
