Common Dance PT Injuries can help you today (2023)


Watch each individual get lost in a dancer's routine, whether ballet, hip-hop, tap, ballroom or salsa, and you'll notice the subtle combination of artistic expression and athleticism.

The freedom of movement of the dancers is closely linked to their identity. For example, professional dancer from 2013.Wendy Whelanshe underwent an identity crisis when she suffered a hip injury (after more than 3 decades performing with her dance company) that required surgery.

Dance injuries can be much more than physically debilitating; They can also be emotionally devastating.

Wendy reports that she freaked out when her injury affected her ability to dance. After the operation, she was ashamed of her limp and felt that she had lost her main mode of expression.

Fortunately, a physical therapy session helped her recover and eventually wrap up her ballet career with a beautiful final performance on her own terms. She also allowed him a smooth transition into a new form of contemporary dance. For any dancer struggling with an injury, physical therapy is an invaluable tool to immerse himself in what he loves most: expressing himself through movement.

(Video) Injury Prevention for Dancers: Common Injuries of the Low Back


  • What are some common dance injuries?
  • Common Causes of Dance Injuries
  • When to seek medical advice
  • How to treat dance injuries
  • How to prevent dance injuries
  • Spend more time dancing and less time relaxing

What are some common dance injuries?

A dance injury can be the result of acute trauma, overuse, or a combination of both. Injuries are possible with any type of dance. Intense training routines and complex movements with dance forms like ballet etc.Hip hoplead to increased risk.

Dancing can cause ankle sprains, muscle tension, and muscle spasms, making it difficult to stick to an exercise program.

Haycertain injuriesthat dancers are most at risk. Let's check:

ankle sprains

Asankle sprainis one ofthe most common injuriesseen in dancers. It can happen when there is a sudden change of direction or a misstep. It's more like dancers.hypermobile(extra-flexible joints and tissues) that can increase the probability of sprains if the mechanics of the dance are not optimized.

Loss of ankle stability due to a sprain can make even the most basic dance moves seem impossible and affect a dancer's ability to express themselves through artistic movement.

Other Common Lower Leg Overuse Injuries

  • Achilles tendonitis: Inflammation of the tendon that connects the calf muscle and the heel bone. Tendonitis can also occur in other areas of the body, including the hamstrings and hip flexors.
  • quills: Inflammation of the muscles, tendons and bone tissue in the lower leg along the shin.
  • stress fracture: Impaired bone health of the shin (tibia), ankle, or toes, leading to microscopic cracks.
  • finger on the triger(evenfinger on the trigger) mipeat finger: Each results in specific damage to the local tissues of the toe.
  • ankle impingement: Compression of the bones of the foot and ankle, causing pain - more common in ballet.

hip impingement

As Wendy Whelan discovered,hip impingementand labral tears are commonly seen in dancers, particularly during turns and jumps. This is due to hip instability (commonly “microinstability”) which causes the ball of the femur to catch on the rim of the acetabular cup when it rotates or stretches.

(Video) Common Dance Injuries

Other common hip and knee injuries

  • pop the hip: Characterized by an audible "pop" sensation with certain movements, such as B. Kicking or jumping.
  • hip bursitis: Inflammation of the fluid-filled sacs between the bones and the soft tissues of the hip joint (tebursae).
  • Sacroiliac (SI) joint dysfunction.: Irritation and pain in the static joints that connect the spine to the pelvis (where the dimples are located in the back). (It's closely related to lower back pain, as explained below.)
  • patellofemoral painand patellar tendinopathy: Also known as "jumper's knee," pain and inflammation occurs in the front of the knee (patellar tendon and patella).

Back pain

ChronicBack painit is common in all types of dance. Most of the time, deficits in core strength, coordination, and mobility of the spine are to blame. Back pain can lead to fear of movement and aggravation, affecting the dancer's training schedule and technique, further exacerbating the problem.

acute injuries

In addition to chronic overuse injuries, dancers can also sustain traumatic injuries from a fall, new movement, or awkward mechanics, which can lead to complications such as concussion, fracture, ligament or muscle tear, or joint dislocation.

Common Causes of Dance Injuries

There are a variety of underlying problems that can contribute to a dance injury. For an injured dancer, understanding what caused the injury in the first place is crucial to following a recovery plan and feeling empowered to continue dancing on their own terms.

The most common underlying causes of a dance injury are:

Lack of recovery time.

The term "overuse" has been used several times in this article. And for good reason. Dancers can overexert themselves during practice and rehearsals, leading to fatigue and injury.

Despite the temptation to constantly push their limits (as is common with any passionate athlete), dancers must be proactive, giving their bodies rest and recovery time to avoid injury.

(Video) Common dance injuries with Dr. Vania Purpero

A sudden increase in training volume or a new choreography

Dancers should progress slowly by increasing their training volume or learning new choreography. Sudden changes can lead to muscle fatigue and altered mechanisms that overwhelm local tissues.

It's important to give your body time to adjust to new moves and choreography before progressing too fast.

environmental factors

Factors such as shoes, the temperature of the dance studio (too hot or too cold), and the type of dance floor (hard or soft) can affect the way a dancer moves. For example, sneakers are notoriously hard on the foot and ankle and require special attention to proper technique during execution.

lifestyle factors

Our bodies are prone to injury when other areas of our health are out of control. For example, too much stress, poor diet, eating disorders and dysmenorrhea (lack of the menstrual cycle in women) –all the usual with the dancers— can affect tissue health and increase the risk of injury.

other factors

Finally, previous injuries, faulty movement mechanics, and genetics (related to bone structure, alignment, and tissue flexibility) can predispose a dancer to injury.

When to seek medical advice

As a dancer, you are probably used to a lot of aches and pains. But when is additional intervention necessary? Let's review the following that warrant seeking medical help:

(Video) Understanding Common Dance Injuries: The What & Why

  • Pain that wakes you up at night.
  • Pain that worsens with activity.
  • Pain that gets progressively worse.
  • Pain that does not go away in a week or two with home treatment.
  • Pain that lasts six weeks or more.
  • Pain that interferes with your daily routine or ballerina routine.
  • Pain that makes you feel insecure or worried.

How to treat dance injuries

For dancers who want to reduce downtime and receive effective treatment as quickly as possible, theProofclearly supports physical therapy. In severe cases or traumatic injuries, you may need medical attention for braces, casts, or surgery (not common).

Physical therapy for dancers has been shown to minimize time lost in dance and maximize results by getting dancers back to doing what they love as quickly as possible. You can start working with a CityPT physical therapist today without having to see a doctor.

Physiotherapy for dancers

By working with a CityPT physical therapist, they will understand that dancing is part of their identity. After discussing your goals, concerns, and lifestyle, they perform a complete physical exam. They then develop a personalized treatment plan that is tailored to your specific needs. This generally includes the following:

  • Training: Your physical therapist will answer all your questions and help you understand the true cause of your injury; Most importantly, it will allow you to feel seen and heard while you make a lasting recovery.
  • pain management modalities: Short-term strategies to control pain and other symptoms, such as ice, heat, ultrasound, and phototherapy.
  • compulsory functional exercise: Stretching, strengthening and biomechanical training to restore normal movement mechanics and reduce local tissue stress.
  • technique evaluation: Your physical therapist will also assess your technique and give you strategies to reduce stress on your body.
  • Terapia manual: Practical treatment to address soft tissue limitations, pain and joint mobility.
  • prevention: Exercises, strategies and tips to help you prevent injuries.

How to prevent dance injuries

Dance injuries cannot always be avoided. Maintaining a balanced and regular physical training program is the most reliable way to prevent injury or aggravation of dance, which can then lead to arthritis (or other problems) if not treated well.

Strategies to avoid injury should include:

  • Design a complete training program: This must include adequate active heating and cooling.
  • Biomechanical Analysis: This involves a professional look at the dancer's posture, gait, joint range of motion, and muscle strength. Talk to your physical therapist.
  • Weight training: Dancers should focus on developing coordinated muscles that protect their joints and tissues.
  • cepa: Proper stretching is essential for better mobility, strength, and flexibility (this varies from person to person).
  • cross training: Dancers should also engage in other forms of physical activity such as Pilates, yoga, and swimming to complement their dance training and give their bodies time for active recovery.
  • Food: Eating a balanced diet with all the necessary nutrients can help maintain healthy muscle tissue and reduce inflammation.
  • Other lifestyle factors: Getting enough sleep, managing stress, treating mental health problems and avoiding excessive alcohol consumption are key factors in preventing injuries.
  • environmental factors: Take care of your shoes and exercise space to reduce the risk of injury.

Spend more time dancing and less time relaxing

Dealing with an injury can be daunting. For a dancer, it can feel like a loss of control over an activity that they have mastered for so long. The right leadership can shine like a bright beacon of hope in a dark world.

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Physical therapy is an effective tool for treating existing dance injuries and preventing them from developing in the first place. By taking a proactive approach to health, dancers can effectively treat and prevent injuries, stay in peak physical condition, and continue the activity they love.

If you're looking for a physical therapist to help you, make an appointment with a CityPT specialist today and keep dancing with confidence.

Before you go, please read our disclaimer. This blog is for informational purposes only. We do not offer legal or medical advice and this blog does not establish a provider-patient relationship. Please do not rely on our blog (or any blog) for medical information. Always seek help from a qualified physician who has evaluated you and understands your condition.


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