Preventing 8 Common Dance Injuries Through Exercise

Dancing is an art form, an expression of emotion, and a way to connect with others. But it’s also a physically demanding activity that often requires a lot of practice and repetitive movements which places considerable stress on the body. Dancers frequently push their limits in pursuit of precision, strength, and performance excellence, which can sometimes lead to injuries. While some injuries are unavoidable, many can be prevented through proper training, warm-ups, and dance tailored exercises.

Here, Molly our Exercise Physiologist (and a competitve ballroom dancer!) explores some of the most common injuries dancers face and how exercise can play an important role in preventing them.

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1. Sprains and Strains

Sprains (ligament injuries) and strains (muscle or tendon injuries) are common in dancers due to repetitive movements, sudden jumps, or overstretching.

Prevention with Exercise:

· Strengthening the muscles around the joints (such as the ankles, knees, and hips) can improve stability and prevent sprains.

· Dynamic warm-ups that include leg swings, arm circles, and controlled stretching help to increase blood flow and mobility to prepare muscles and joints for high-impact moves.

· Flexibility exercises improve range of motion and prevent overstretching, which is a common cause of strains.

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2. Stress Fractures

Stress fractures are tiny cracks in the bone caused by repetitive stress or overuse. They are common in ballet dancers and others who perform lots of jumping or landing on hard surfaces.

Prevention with Exercise:

· Low-impact cross-training activities, like swimming or cycling, as a way to help build cardiovascular fitness whilst giving the bones a rest from high impacts.

· Weight-bearing exercises like squats and lunges strengthen bones and increase bone density, reducing the risk of fractures. This can be achieved through strength training incorporating weighted exercises to expose the bones to heavier loads than normal.

· Adequate rest and recovery as well as ensuring lifestyle factors such as sleep, nutrition and stress are critical to avoiding overtraining an athlete. Overtraining can lead to fatigue and increase the likelihood of stress fractures.

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3. Tendonitis

Tendonitis is the inflammation of a tendon, often caused by repetitive motion or overuse. Dancers, especially those who perform a lot of jumping or turning, are prone to tendonitis in the knees (patellar tendonitis) or ankles (Achilles tendonitis).

Prevention with Exercise:

· Strength training focusing on both large muscle groups (like quads and calves) and smaller stabilizer muscles helps support tendons and absorb shock during high-impact movements.

· Eccentric exercises (such as slowly lowering the body after a jump) and Isometric Exercises (such as holding at the top of a calf raise) can help strengthen tendons and reduce the risk of inflammation.

· Regular stretching keeps the muscles and tendons flexible and reduces the strain on the tendon during dynamic movements.

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4. Hip Flexor Injuries

The hip flexors, crucial for many dance movements, are prone to strain and tightness, especially in styles like ballet, modern, or contemporary dance that involve a lot of high kicks, splits, and leg extensions.

Prevention with Exercise:

· Hip strengthening exercises such as leg raises, bridges, and hip abductions can help stabilize the hips and prevent overuse.

· Stretching and foam rolling for the hip flexors and surrounding muscles (like the quadriceps) will reduce tightness and allow for better movement mechanics.

· Core work strengthens the entire pelvic region, providing support and minimizing the strain on the hip flexors during demanding dance sequences.

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5. Knee Injuries

Dancers often suffer from knee injuries, including patellar tracking issues, ligament strains, and cartilage damage. High-impact dance movements, particularly turning, landing, and squatting, can put undue stress on the knees as well as the style of shoes worn in certain types of dancing, like ballroom.

Prevention with Exercise:

· Strengthening exercises for the quadriceps, hamstrings, and glutes help create better alignment and reduce strain on the knees.

· Balance training with exercises like single-leg stands and stability exercises strengthens the stabilizing muscles around the knee joint.

· Low-impact exercises, such as cycling or swimming, can maintain cardiovascular fitness while protecting the knees from further strain.

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6. Lower Back Pain

Dancers, especially those who perform a lot of jumps or extreme backbends, are at risk for lower back pain. Poor posture, overuse, and lack of core strength can contribute to this issue.

Prevention with Exercise:

· Core strengthening exercises (such as planks, leg raises, and Pilates) provide support to the spine and reduce the risk of lower back strain.

· Stretching the lower back and hip flexors ensures that muscles don’t become tight or imbalanced, which can affect spinal alignment.

· Posture training helps dancers maintain proper alignment throughout performances, which can significantly reduce the stress placed on the lower back.

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7. Ankle Injuries

Ankle sprains and strains are common in dancers, especially those who perform jumps, land from great heights, or wear heels in certain styles like jazz or ballroom.

Prevention with Exercise:

· Ankle strengthening exercises like resistance band training, calf raises, and ankle circles build stability and flexibility in the joint.

· Proprioception training, which helps dancers regain balance and awareness of joint position, reduces the likelihood of ankle sprains.

· Flexibility exercises for the calves and Achilles tendons can improve range of motion and prevent excessive strain on the ankle during leaps and landings.

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8. Shin Splints

Shin splints, or medial tibial stress syndrome, occur when the muscles and tendons along the shin are overworked, causing pain and discomfort. Dancers who do a lot of jumping or quick, repetitive movements may experience this condition especially if not completing proper warm ups or strengthening programs to support.

Prevention with Exercise:

· Strengthening the muscles of the lower leg can prevent shin splints. This includes calf raises, toe taps, and toe walks.

· Proper footwear that offers good support and cushioning helps absorb shock and reduces the strain on the shins. This is more important outside of dancing as it is often hard to have good support in certain styles of dance shoes, however, it is still important to make sure they are getting replaced frequently to be able to provide as much support and stability as possible.

· Gradual increase in training intensity can help the muscles and tendons adapt to new or increased demands, preventing overuse injuries.

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To stay strong, injury-free, and performing at their best, dancers need more than just flexibility and technique—strength training is a game-changer. Building both major and stabilising muscles enhances control, power, and endurance while reducing the risk of overuse injuries. Plus, working with an exercise physiologist ensures a smart, personalised training approach that keeps the body in peak condition. Whether you're a beginner or a pro, making strength training a key part of your routine will help you move better, recover faster, and keep dancing for years to come.

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Book online with Molly for your peronalised programe AND learn more about her competitive ballroom dancing as a bonus! Book now: www.tsic.com.au | 03 9783 9990