Preventing injury as a dancer
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Football, basketball, softball, and swimming — just a few sports where athletes must be mindful of injury prevention.
However, we often overlook the fact that dance is also a rigorous sport, requiring just as much care to avoid common injuries like sprained ankles and broken legs.
So, what simple habits can we incorporate into our daily routines to promote our physical well being while constantly dancing?
Workout and exercise regularly OUTSIDE of the dance studio
Frequency: 2-3+ times a week
A major part of preventing injury as dancers is conditioning our bodies, which can be done through a consistent workout routine that works for you (if you can’t work out 5 days a week, 2-3 is perfectly fine).
This might not be what you want to hear, that you might have to add yet another habit to your schedule, but it’s one of the most beneficial things you can do to promote longevity in your dance career.
Dance is one of the most rigorous sports out there- it’s cardio, performance, and strength training all in one; hence why it’s more imperative that we properly train our bodies. I recommend checking out Carina Kanaan or Karl Flores for workouts to balance dance and training, alongside the DanceVibes Habit Tracker to develop this routine. It’s also helpful to strengthen your cardio endurance through running regularly to increase your stamina for long rehearsals and conventions.
2. Stretch regularly
Frequency: weekly/daily
Stretching helps with more than increasing your flexibility for back tucks and scorpion holds. It relaxes your tense muscles after tiring dance days, improves your range of motion, and gives you time to unwind mentally and physically. Make it a priority to stretch and warm up properly before dancing. Also try stretching in the mornings, afternoons, or before bed to keep your muscles healthy.
3. Foam rolling
Frequency: weekly
I highly recommend investing in a foam roller, if you don’t already have one. While it is painful to roll over your muscles at first, after a month or so, your limbs get used to the sensation and will feel a significant decrease in soreness and muscle tension. Simply find YouTube videos on foam rolling stretches to do weekly for five or so minutes.
How to act on this:
Find a workout routine to condition your body for dance (upper body/lower body strength, cardio, etc.)
Develop a stretching routine that works for you
Get a foam roller
Make time for foam rolling
Make time to take care of your body outside of the dance studio (even if it’s a few minutes a day)
References:
Healthline Editorial Team. (n.d.). Benefits of stretching. Healthline. Retrieved January 19, 2025, from https://www.healthline.com/health/benefits-of-stretching#benefits