Are Oversplits Safe for Young Dancers?
- Julie Wright
- Jul 7
- 2 min read
Dancers often admire extreme flexibility, and it's all the rage on Instagram and in some programs. But pushing past a full split into an oversplit can do more harm than good, especially in young bodies. While it might look impressive, clinical experience suggest oversplits can lead to long-term damage, especially if done too early or without proper care.
Why Oversplits Can Be Risky
Joint and ligament damage
Oversplits can overstretch the ligaments that protect the hips and knees. These tissues don’t bounce back, and once they’re stretched too far, the joints can become unstable. Holding extreme positions for too long (especially over 30 seconds) increases this risk.
Bone and growth plate injuries
In growing dancers, repeated strain on immature joints can also damage growth plates—sometimes leading to fractures.
Micro-injuries and instability
Small joint slips (called micro-subluxations) can happen by pushing into oversplits. These may not cause immediate pain but can add up over time, especially if there’s not enough muscular strength to support the joint.
Extra risk for hypermobile dancers
Dancers who are naturally flexible may think oversplits are safe for them—but they’re actually more vulnerable. Loose ligaments need more muscular support, not more extreme range.
Safe Flexibility Practices
Encouraging safe habits early can help dancers gain flexibility without risking injury:
Always warm up first with light cardio and dynamic movement before stretching.
Strength and control matter—flexibility without strength often leads to injury. Include core, hip, and turnout strength work in training.
Progress slowly over time. Gains in flexibility should happen across weeks, not days.
Listen to pain signals. Discomfort is okay. Sharp pain or ongoing soreness is not.
What Dance Parents Should Know
Oversplits are not essential for a successful dance career. In fact, many professional dancers don’t use them at all. When was the last time you saw an over split in Swan Lake, or in the Beauty and the Beast musical? Extreme flexibility should always be matched by strength, control, and readiness—especially in growing bodies.
Helping your child build flexibility safely means they’re more likely to dance stronger, for longer—without injuries that can cut their training short.
Below is an example of progress obtained by a client over time with a safe and effective stretching program. If you want a safe and effective program for your dancer, you can book an appointment at www.dancewright.com.au. Telehealth available.
NOTE: While I haven't been able to find peer reviewed articles on the topic, many dance physios and other sports medicine specialists have commented on their experiences with dancers (or gymnasts) stretching for oversplits. If you would like to read more, see below for suggested Blogs and Web articles.
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