Ankle sprains are one of the most common injuries dancers face. The constant demands of jumps, turns, and complex footwork can place significant stress on the ankles, making them prone to injury. But the good news is that there are effective ways to reduce the risk of sprains through targeted training and careful attention to technique.
Here’s what every dancer and dance parent should know about preventing ankle sprains....
1. Strengthening and Conditioning Programs
The foundation of ankle injury prevention lies in a well-structured strengthening program.
Dancers need to focus on building the muscles that stabilize the ankle, particularly the peroneal muscles. These muscles play a crucial role in keeping the ankle stable and preventing it from rolling outward, which is the most common cause of lateral ankle sprains.
However, ankle stability doesn’t stop at the ankle. A whole-body approach is necessary to improve core and lower limb strength, as proper balance and alignment throughout the body reduce stress on the ankles. It's also important to progressively load exercises so that they mimic the specific movements dancers perform, such as jumps and landings. This will help prepare the body for the intense demands of dancing.
2. Proprioception and Balance Training
Proprioception, or the body’s ability to sense where its parts are in space, is key to preventing ankle sprains.
Improving proprioception helps dancers develop better control of their foot and ankle positioning during movement, reducing the likelihood of sprains.
Incorporating balance exercises into a dancer’s routine can enhance this proprioception. Exercises like single-leg balances, wobble board training, and dynamic balance tasks challenge the body to maintain stability in various positions. By incorporating dance-specific drills, such as relevé or pirouette practice, dancers can ensure that their balance training translates directly to improved performance on stage.
3. Footwear and Floor Surface
One often overlooked aspect of injury prevention is the environment in which a dancer practices.
Properly fitted ballet or dance shoes must provide the right balance between flexibility and support. Ill-fitting shoes can put unnecessary stress on the ankles and lead to poor foot alignment during movement.
Dance surfaces are equally important. Practicing on sprung floors or surfaces that absorb shock can reduce the impact on joints, protecting the ankles from excess force. If dancers are practicing on harder floors, it's crucial to take additional precautions, such as limiting high-impact activities.
4. Flexibility and Range of Motion
Dancers are known for their impressive flexibility, but excessive flexibility, especially in the ankles, can lead to instability.
It’s important to strike a balance between mobility and stability. Active stretching, where muscles are engaged during the stretch, is more effective than passive stretching for promoting both flexibility and strength.
By focusing on maintaining a controlled range of motion, dancers can achieve the necessary mobility for their art form while ensuring their joints remain stable. This balance will help reduce the risk of overextending the ankle during jumps, turns, or other complex movements.
5. Jump and Landing Techniques
So much of dance in any style incorporates jumps, which puts significant pressure on the ankles. Learning proper jump and landing techniques can greatly reduce the risk of sprains. When landing, the body should absorb the shock through correct foot alignment, muscle engagement, and even weight distribution.
Exercises that promote neuromuscular control, or the coordination between muscle groups during movement, help dancers land more safely and reduce the risk of injury. Proper training in these techniques can make the difference between a safe landing and a sprained ankle.
6. Taping and Bracing
For dancers with a history of ankle sprains, taping or bracing can provide extra support during classes and performances. This additional support helps stabilise the ankle, especially during high-risk movements like jumps or fast directional changes.
However, it’s important not to become overly reliant on these supports.
Over time, as the dancer’s ankle strength and stability improve, they should transition away from bracing to avoid long-term dependence. A carefully monitored progression ensures that the dancer can confidently perform without extra supports.
7. Identifying Risk Factors
Preventing ankle sprains starts with understanding a dancer’s individual risk factors. Identifying issues like hypermobility or muscle imbalances that increase the likelihood of injury will help direct the type of strength or conditioning program the dancer needs.
For dancers recovering from a previous injury, early and consistent rehabilitation is critical. Returning to full activity before the ankle is fully healed increases the risk of re-injury. A gradual return to dance, with close monitoring by a healthcare professional, is essential for long-term success.
So what does this all mean?
Ankle sprains can be a setback for dancers, but with the right preventive measures in place, they can be largely avoided. By focusing on:
strength
balance
technique
risk identification and
proper footwear
dancers can protect their ankles and continue to perform at their best.
Whether you’re a parent looking to keep your young dancer injury-free or a dancer eager to improve your stability, these strategies are your foundation for injury prevention.
Remember: Early intervention, smart training, and attention to technique will keep you dancing longer and stronger!
Click below for a 1:1 Assessment with Exercise Physiologist and tailored program to help you or your dancer reduce the risk of ankle injury with the Getting Started Package.
References:
Bergin, Sara, "Best practice for treatment and prevention of ankle sprains in ballet dancers" (2022). Honors Program Theses. 540. https://scholarworks.uni.edu/hpt/540
O'Loughlin, P. F., Hodgkins, C. W., & Kennedy, J. G. (2008). Ankle sprains and instability in dancers. Clinics in sports medicine, 27(2), 247-262.doi:10.1016/j.csm.2007.12.006
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