Why Your Dancer Keeps Getting Injured

(And How to Stop the Cycle)

Injuries are frustrating for any dancer, but when they become a recurring issue, they can lead to setbacks, frustration, and even early burnout. As a parent, it’s heartbreaking to see your child sidelined time and time again. So, why does this happen—and more importantly, what can be done to break the cycle?

Common Reasons for Recurring Injuries

1. Insufficient Strength and Conditioning

Dancers often focus on technique and flexibility but neglect the strength required to support their movements. Weakness in key muscle groups, such as the core, hips, and ankles, can lead to improper movement patterns and increased injury risk.

2. Poor Movement Mechanics and Alignment

Overuse injuries often stem from incorrect technique or compensatory movement patterns. If a dancer lacks the strength or awareness to maintain proper alignment, they may place excessive stress on certain joints and tissues, leading to chronic pain or repetitive strain injuries.

3. Inadequate Recovery Time

Dancers tend to push through pain and ignore warning signs of injury. Without adequate rest and recovery, minor issues can turn into long-term problems. Overtraining without proper breaks leads to fatigue, making the body more vulnerable to injury.

4. Hyperflexibility Without Stability

Many dancers are naturally hypermobile, meaning their joints have a greater range of motion than normal. Without the necessary strength and control to stabilise these joints, they become more susceptible to injuries like sprains, strains, and even dislocations.

5. Improper Warm-Ups and Cool-Downs

Skipping a proper warm-up before class or a cool-down after rehearsals can leave a dancer’s muscles unprepared for intense activity and prone to injury. A well-structured warm-up should include activation exercises, mobility work, and gradual intensity increases to prepare the body effectively.

6. Returning to Dance Too Soon

After an injury, dancers often rush back to class without fully rehabilitating. If underlying weaknesses or movement compensations aren’t addressed, the same injury—or a new one—can quickly follow.

How Parents Can Help Stop the Cycle

Encourage Strength Training

Strength and conditioning programs designed specifically for dancers can help build the muscular support needed to prevent injuries. These programs should focus on core stability, lower-body strength, and overall body control.

Promote Proper Recovery

Help your dancer prioritise sleep, hydration, and nutrition. Recovery isn’t just about resting—it’s about actively supporting the body with proper fuel and restorative practices like stretching, mobility work, and soft tissue care.

Seek Professional Guidance

If injuries keep happening, it may be time to consult an exercise physiologist or physiotherapist who specialises in dancers. Having worked with many young dancers, I’ve seen firsthand how targeted strength and conditioning programs can make a real difference in preventing recurring injuries. A personalised approach can identify weaknesses, correct movement patterns, and build the stability needed to keep your dancer safe and strong. They can assess movement patterns, identify weaknesses, and provide personalised training strategies to address the root cause of recurring injuries.

Teach Body Awareness

Encourage your dancer to listen to their body. Pain is a warning sign, not something to be ignored. Helping them understand the difference between muscle fatigue and injury-related pain can empower them to make safer decisions about their training.

Ensure a Gradual Return to Dance

After an injury, a structured return-to-dance plan is crucial. Jumping back into full training too quickly can undo progress and increase the risk of re-injury. A gradual build-up in intensity, guided by a professional, is key.

Breaking the Injury Cycle

Recurrent injuries don’t have to be an inevitable part of dance. With the right combination of strength, movement awareness, recovery strategies, and professional guidance, your dancer can move past this frustrating cycle and build a strong, resilient body that supports their passion for dance.

If you’d like guidance on keeping your dancer strong and injury-free, I’d love to help. Let’s work together to support their long-term success in dance. Book a consultation today to start their journey toward strength and longevity in dance.

Resources

Russell, J. A. (2013). Preventing dance injuries: current perspectives. Open access journal of sports medicine, 199-210.

Bowling, A. (1989). Injuries to dancers: prevalence, treatment, and perceptions of causes. British Medical Journal, 298(6675), 731-734.

Bolling, C., van Rijn, R. M., Pasman, H. R., van Mechelen, W., & Stubbe, J. H. (2021). In your shoes: a qualitative study on the perspectives of professional dancers and staff regarding dance injury and its prevention. Translational Sports Medicine, 4(3), 386-394.