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Back to Dance: My 3 Top Tips to Keep your Dancer Injury Free this Year.


Group of young dancers jumping.
Group of young dancers jumping.

As we leap into a new dance year, many dancers are excited to dive into new goals, perfect their technique, and shine in their performances. It’s an inspiring time, but also one where the demands of training can bring about little aches and pains.


While some muscle soreness is normal after time off, certain signs could signal a potential injury.


As a dance parent, knowing when to seek help can prevent these small issues from turning into major setbacks.

Here are my top 3 pieces of advice for helping your dancer stay injury-free this year:


1. Watch for Subtle Signs of Trouble


As your dancer gets back into full training, subtle signs of discomfort—like stiffness in the morning, mild fatigue, or avoiding certain movements—can be early warning signs that something isn’t quite right. It's crucial to pay attention to these changes in their body and technique.


If you notice any of these signs, don’t ignore them. Addressing issues early with the right support can make all the difference in preventing long-term injury.


2. Know When to Seek Help and Who to Turn To


It’s essential to know when and who to consult for different levels of injury. Here’s a quick breakdown:


Exercise Physiologist

(For Prevention and Minor Concerns)


If your dancer is dealing with mild discomfort or simply wants to reduce the risk of injury as the year progresses, an exercise physiologist can be a great starting point. I specialise in working with young dancers to strengthen areas of weakness, correct imbalances, and improve overall injury resilience.


This is particularly valuable for dancers experiencing recurring minor issues or who need a strong foundation to build on for the year ahead.

Physiotherapist

(For Acute or Serious Injuries)


If your dancer suffers a sudden injury—like an ankle twist, sharp joint pain, or significant swelling—a physiotherapist should be the first professional you consult. They are trained to assess and treat acute injuries, manage rehabilitation, and help your dancer recover safely before returning to full activity. Once the acute injury is managed, an exercise physiologist can help with recovery and prevent future issues.


3. Take Action Early for Long-Term Success


The key to injury prevention is early action.


Dancers are incredibly resilient, but ignoring early warning signs can lead to compensation patterns and more significant injuries down the track. By addressing minor niggles before they become bigger problems, you can help your dancer stay strong and ready for whatever the season brings.


Your Dance Support Team


Whether it’s mild discomfort or a desire to build stronger injury prevention habits, I’m here to help. With the right support, your dancer can enjoy a full, injury-free season and continue to improve their performance with confidence.


If you haven’t already, grab my From Injury to Stage: The Dance Parent’s Handbook for more insights on recovery from injury should the worst happen this year.

Simply email dancewright@outlook.com and I'll send you a copy 😊.


Wishing all the dancers and dance parents a safe and happy 2025!

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