Common dance injuries and prevention techniques

Dance is a great way to have fun and keep fit. However, it comes with its fair share of challenges, not least the risk of injuries.

From ankle sprains to snapping hip syndrome, we look at some of the most common dance injuries and how to prevent them.

The 5 most common dance injuries

Ankle sprains

This is probably the most common form of injury suffered by dancers. In fact, most dancers who practice regularly are likely to sprain their ankle at some stage in their lives, and if you’re a ballet dancer, it’s one of the most common ballet injuries, too.

Ankle sprains are caused by any movement that forces the ankle outside of the normal range of motion, resulting in its ligaments being overstretched or torn. A good example of this would be performing a jump or combination and landing incorrectly.

The symptoms of ankle sprains include loss of strength in the joint and swelling in more severe cases. This injury can be prevented by carrying out different ankle exercises, but if you’re unfortunate enough to sprain your ankle, the best approach is to follow the trusted RICE method (Rest, Ice, Compression, Elevation).

Cartilage tears

For those who may not be aware, cartilage is a connective tissue which can be found in many areas of the body, including the elbows, knees and ankles. As you can imagine, cartilage tears are quite painful, and they often occur when landing, rotating or putting pressure on the joints. As a result, this is among the most common dance injuries, as you may often be overextending joints or practising jumps or lifts.

One of the main types of cartilage tears is a meniscus tear, which is a tear in your knee. A dancer would most likely suffer a meniscus knee tear as a result of landing a jump wrong, twisting a knee, or turning out while straightening the knee.

If you suffer from this type of injury, there are plenty of exercises which can help you get back to full fitness. Regarding avoiding cartilage tears, it is worth carrying out different exercises to stabilise and strengthen your joints, which will help you achieve a full range of motion.

Achilles tendonitis

Simply put, Achilles tendonitis is when the large tissue between the calf and heel becomes tightened or inflamed. Regarded as an ‘overuse injury’, it is developed through excessive training over a short period, dancing on a hard floor and putting pressure on calf muscles which haven’t had a chance to warm up.

Dancers with an unbalanced range of motion and improper technique are most likely to suffer this kind of injury. Initially, you may feel a slight tenderness above the heel, but without proper care or attention, this can progress into acute pain, especially when performing a relevé or pointe work.

Stretching and strengthening your Achilles will give you the best chance of avoiding this injury. If you suffer from Achilles tendonitis, your doctor will most likely recommend elevating your foot to decrease any swelling or taking an anti-inflammatory medication such as aspirin.

Snapping hip syndrome

This aptly named injury is common among dancers and is characterised by a snapping or popping-like noise. In most cases, snapping hip syndrome is caused by moving a muscle or tendon over the bony part of the hip – for example, when extending the knee towards your torso.

Internal snapping hip syndrome is the most frequent type of snapping hip injury among dancers, due to the emphasis on external rotation within their sport, i.e. turning the knees outwards.

Although it is considered a long-term injury, there are various steps you can take to prevent the onset of snapping hip syndrome, such as foam rolling exercises and routinely stretching your hip flexors. The best treatment for snapping hip syndrome is physical therapy that focuses explicitly on strengthening your hip and core, such as massaging, stretching and ultrasound.

Lower back strain and spasms

It’s not just leg or foot injuries which can affect dancers. They are also at risk of upper-body dance injuries, such as back strain and spasms, as many dance movements are executed using the lower back and spine.

Tilting the pelvis downward and arching the lower back not only compresses spinal joints, but it also overloads the lower back, causing muscle fatigue. As such, dancers with weak back muscles or a strength imbalance between their back and abdominals are likely to encounter lower back strain at some point in their career.

Dancers with a curve in their lower back, also known as lordosis, are more prone to spasms. When their spine curves abnormally, the muscles are pulled in different directions, causing them to tighten or ‘spasm’. Strong core muscles and good posture are key to avoiding this unpleasant injury.

Dance injuries FAQs

What is an acute injury in dance?

An acute injury in dance has a clear cause, as they’re categorised by sudden onset pain as a result of a single event (such as a fall or twist). This includes injuries such as ankle sprains or fractures.

How should I treat a dance injury?

First, make sure you stop and rest to ensure you don’t make the injury worse. Then, it’s best to apply ice and elevate the injury to help reduce swelling. You can also apply a bandage to provide support and further limit the swelling to the affected area.

What is a common cause of chronic injuries in dancers?

The most common cause of chronic injuries in dancers is overuse as a result of putting too much stress on muscles and joints.

Specialist dance insurance through Insure4Sport

Even if you take every precaution to avoid any dance injuries, it’s impossible to mitigate the risk completely. Therefore, you may want to consider getting specialist dance insurance.

Specialist dance insurance through Insure4Sport can help provide financial protection against third-party claims, theft, loss, or damage to dance equipment you own, and personal accident should you suffer an injury. Learn more about specialist dance insurance through Insure4Sport, or get a quick quote today.