The majority of dance injuries occur in the lower limbs.
Dance is a performing art of body movement set to music, such as ballroom, ballet, tap, hip hop, and contemporary. It is a popular activity performed professionally or as an amateur, competitively or for fun. Injuries are frequently reported in dance, regardless of the style or level of participation. The most common types of injury for dancers occur to the lower limbs.
(see Section 04 - Prevention)
The majority of dance injuries occur in the lower limbs.
Injuries to the foot are common in dance.
Knee injuries, including tendonitis and patellofemoral pain syndrome (runner’s knee), are common injuries in dance.
Ankle injuries are common in dance.
Chronic back pain is common among dancers.
Two-thirds of dance injuries among females and half of the dance injuries among males are the result of overuse. Traumatic incidents such as falls or landing incorrectly commonly result in fractures, sprains and strains within the lower limbs. Approximately 75% of injuries among non-professional dancers are due to overuse, while overuse injury is reported by 64% of female professional dancers and 50% of professional male dancers. Between 66% and 91% of all ballet injuries are to the lower limbs.
It is estimated that...
Risk factors for dance injury include previous history of injury, insufficient skills in coping with stress, low body mass index (BMI) and fat levels, risky movements and technique, and overtraining.
Having a previous injury increases the risk of subsequent injury for dancers. Inadequate recovery time and improper rehabilitation may increase the risk of re-injury.
BMI is a measure of body composition based on your weight and height. Having a low BMI and lower levels of body fat have been shown to increase the risk of dance injury.
Overtraining in dance can increase the risk of injury.
The inability to cope with the stress of auditions, choreography, and performances have been shown to increase the risk of injury.
More technical types of dance, such as ballet, require maximal flexibility and range of motion. Dancers may attempt to go past comfortable limits or perform risky moves for a performance, increasing the risk of injury.
Training and regular practice are expected of athletes, but how much is too much? Your risk of injury can increase if you train too much or improperly. Learn more about how to find your training load “sweet spot.”
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Some muscle soreness or joint pain is expected when increasing your level of physical activity. It is important to listen to your body for persistent or worsening pain, and to know when to rest. Learn more about how to prevent injuries in dance.
Talk to your coach or organization, if applicable, about the prevention strategies below and how they might be incorporated into training and policies.
The most common types of injury for dancers are in the lower body, most often tendonitis or other foot, knee, and ankle injuries. The risk of all lower body injuries may be reduced by up to 50% by regular participation in a balance training exercise program with a resistance training component, such as a neuromuscular training warm-up program. Completing this warm-up program can lower the likelihood of injury.
Sport Injury Prevention Research Centre Neuromuscular Training
The Sport Injury Prevention Research Centre has developed a neuromuscular training warm-up program that can be adapted to many sports. Incorporating a warm-up program like this one into your training program at least two times per week has been associated with a significant reduction in lower body injuries.
Click here to view poster.
Oslo Sport Trauma Research Centre Neuromuscular Training
Adopt strength training exercises designed to prevent injuries to the back and knee. The Oslo Sport Trauma Research Centre has developed specific exercises in video and PDF form to help prevent back and knee injuries.
Learn more about exercises to help prevent knee injuries.
Learn more about exercises to help prevent back injuries.
For more exercises, visit http://fittoplay.org/.
11+ Dance Training Program
This 25-30 minute training program focuses on ankle, knee and hip stability; muscular endurance; and jumping and landing control.
Learn more about the 11+ Dance Training Program.
Training
Learning proper form and technique can reduce the risk of injury among dancers. Proper technique can decrease the potential for imbalances that can lead to chronic issues. It is recommended to limit dance training or practice to a maximum of five days a week with a minimum of one day completely free from physical activity. To reduce the risk of injury it is also recommended to limit training before performances.
Coping Skills
In dance, the ability to cope with fear, stress, and self-esteem issues can help prevent injury. Auditioning, perfect technique, relationships with choreographers, and maintaining a low or ideal body weight are some of the significant stressors faced by dancers. The time period preceding competitive auditions and before and during performances can be particularly stressful. Monitor your ability to cope with stress and feel confident about your body.
Sleep, Vigilance and Sport Injury Prevention
Being successful in physical activity requires a high degree of alertness, also known as vigilance. Sufficient sleep helps your body to recover, allows you to achieve your goals, and reduces your risk of injury. Getting less than 8 hours of sleep can increase your rate of injury by up to 70%! Watch this video to learn more about how sleep and vigilance are connected.
Sport-related Physicals
Dance can be a physically demanding sport and some pre-existing conditions may increase the risk of injury. An annual sport-related physical evaluation ensuring fitness to participate can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
Talk to your organization or school about the prevention strategies below and how they might be incorporated into training and policies.
The risk of all lower body injuries may be reduced by up to 50% by regular participation in a balance training exercise program with a resistance training component, such as a neuromuscular training warm-up program. Completing this warm-up program can lower the likelihood of injury.
Sport Injury Prevention Research Centre Neuromuscular Training
The Sport Injury Prevention Research Centre has developed a neuromuscular training warm-up program that can be adapted to many sports. Incorporating a warm-up program like this one into your training program at least two times per week has been associated with a significant reduction in lower body injuries.
Click here to view poster.
Oslo Sport Trauma Research Centre Neuromuscular Training
Encourage dancers to adopt strength training exercises designed to prevent injuries to the back and knee. The Oslo Sport Trauma Research Centre has developed specific exercises in video and PDF form to help prevent back and knee injuries.
Learn more about exercises to help prevent knee injuries.
Learn more about exercises to help prevent back injuries.
For more exercises, visit http://fittoplay.org/.
11+ Dance Training Program
This 25-30 minute training program focuses on ankle, knee and hip stability; muscular endurance; and jumping and landing control.
Learn more about the 11+ Dance Training Program.
Training
Teaching proper form and technique can reduce the risk of injury among dancers. Proper technique can decrease the potential for imbalances that can lead to chronic issues. It is recommended to limit dance training or practice to a maximum of five days a week with a minimum of one day completely free from physical activity. To reduce the risk of injury it is also recommended to limit training before performances.
Coping Skills
In dance, the ability to cope with fear, stress, and self-esteem issues can help prevent injury. Auditioning, perfect technique, relationships with choreographers, and maintaining a low or ideal body weight are some of the significant stressors faced by dancers. The time period preceding competitive auditions and before and during performances can be particularly stressful. It is important to monitor your dancers’ ability to cope with stress and support a healthy body image.
Facilities
The Ontario Physical Education Association (OPHEA) provides recommendations for safely implementing dance in secondary schools.
Learn more about implementing dance in secondary schools.
Sport-related Physicals
Dance can be a physically demanding sport and some pre-existing conditions may increase the risk of injury. An annual sport-related physical evaluation ensuring fitness to participate can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
Talk to your coaches, teachers, organization, or school about the prevention strategies below and how they might be incorporated into training and policies.
The risk of all lower body injuries may be reduced by up to 50% by regular participation in a balance training exercise program with a resistance training component, such as a neuromuscular training warm-up program. Completing this warm-up program can lower the likelihood of injury.
Sport Injury Prevention Research Centre Neuromuscular Training
The Sport Injury Prevention Research Centre has developed a neuromuscular training warm-up program that can be adapted to many sports. Encourage coaches and teachers to incorporate a warm-up program like this one into the training program at least two times per week has been associated with a significant reduction in lower body injuries.
Click here to view poster.
Oslo Sport Trauma Research Centre Neuromuscular Training
Encourage dancers to adopt strength training exercises designed to prevent injuries to the back and knee. The Oslo Sport Trauma Research Centre has developed specific exercises in video and PDF form to help prevent back and knee injuries.
Learn more about exercises to help prevent knee injuries.
Learn more about exercises to help prevent back injuries.
For more exercises, visit http://fittoplay.org/.
11+ Dance Training Program
This 25-30 minute training program focuses on ankle, knee and hip stability; muscular endurance; and jumping and landing control.
Learn more about the 11+ Dance Training Program.
Coping Skills
In dance, the ability to cope with fear, stress, and self-esteem issues can help prevent injury. Auditioning, perfect technique, relationships with choreographers, and maintaining a low or ideal body weight are some of the significant stressors faced by dancers. The time period preceding competitive auditions and before and during performances can be particularly stressful. Encourage coaches and teachers to monitor their dancers’ ability to cope with stress and support a healthy body image.
Facilities
The Ontario Physical Education Association (OPHEA) provides recommendations for safely implementing dance in secondary schools.
Learn more about implementing dance in secondary schools.
Training
Teaching proper form and technique can reduce the risk of injury among dancers. Proper technique can decrease the potential for imbalances that can lead to chronic issues. It is recommended to limit dance training or practice to a maximum of five days a week with a minimum of one day completely free from physical activity. To reduce the risk of injury it is also recommended to limit training before performances.
Sport-related Physicals
Dance can be a physically demanding sport and some pre-existing conditions may increase the risk of injury. An annual sport-related physical evaluation ensuring fitness to participate can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
The role of health professionals in preventing dance injuries has two main components:
The risk of all lower body injuries may be reduced by up to 50% by regular participation in a balance training exercise program with a resistance training component, such as a neuromuscular training warm-up program. Completing this warm-up program can lower the likelihood of injury.
Sport Injury Prevention Research Centre Neuromuscular Training
The Sport Injury Prevention Research Centre has developed a neuromuscular training warm-up program that can be adapted to many sports. Incorporating a warm-up program like this one into your training program at least two times per week has been associated with a significant reduction in lower body injuries.
Click here to view poster.
Oslo Sport Trauma Research Centre Neuromuscular Training
Encourage dancers to adopt strength training exercises designed to prevent injuries to the back and knee. The Oslo Sport Trauma Research Centre has developed specific exercises in video and PDF form to help prevent back and knee injuries.
Learn more about exercises to help prevent knee injuries.
Learn more about exercises to help prevent back injuries.
For more exercises, visit http://fittoplay.org/.
11+ Dance Training Program
This 25-30 minute training program focuses on ankle, knee and hip stability; muscular endurance; and jumping and landing control.
Learn more about the 11+ Dance Training Program.
Coping Skills
In dance, the ability to cope with fear, stress, and self-esteem issues can help prevent injury. Auditioning, perfect technique, relationships with choreographers, and maintaining a low or ideal body weight are some of the significant stressors faced by dancers. The time period preceding competitive auditions and before and during performances can be particularly stressful. Encourage dancers to know how to cope with stress and feel confident about their body; encourage parents, coaches, and teachers to monitor dancers’ ability to cope with stress and support a healthy body image.
Sport-related Physicals
Dance can be a physically demanding sport and some pre-existing conditions may increase the risk of injury. An annual sport-related physical evaluation ensuring fitness to participate can help to reduce risk of injury. The American Academy of Pediatrics provides information about preparticipation physical evaluation.
Learn more about Preparticipation Physical Evaluation
Training
Proper form and technique can reduce the risk of injury among dancers. Proper technique can decrease the potential for imbalances that can lead to chronic issues. It is recommended to limit dance training or practice to a maximum of five days a week with a minimum of one day completely free from physical activity. To reduce the risk of injury it is also recommended to limit training before performances.
