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February 17, 2022
How to Prevent Dance Injuries

How to Prevent Dance Injuries

Written by

Jana Lee

Dancing is one of the most accessible forms of fitness there is. For one, it doesn’t require wielding any complicated or cumbersome equipment. In addition, dancing exists in different fun and exciting styles ⁠— from ballet and jazz to hip hop and contemporary.

Still, as with any other form of exercise, you need diligence and caution in order to ensure your safety and prevent any injuries while dancing. Here, we list down some tips that can help newbies dancers steer clear of physical injuries.

Clear out the dance floor

Some injuries that occur on the dance floor are due to environmental factors ⁠— whether it’s slippery floors or unkempt items. Before doing any sort of dance exercise, you should make it a habit to check the floor and clear it out to prevent any injuries and accidents. Installing cabinets, shelves, and storage bins in the area where you dance will help you keep the floor free from accident-causing items.

Always do warm-up exercises

Whether you’re attending your first-ever dance class or practicing for a recital, it’s important that you do warm-up exercises. Doing so can help you mobilize your joints, loosen your muscles, and raise your heart rate ⁠— all of which can prepare your body for strenuous physical activity. Do remember that warming up is a gradual process. Start by doing easy stretches that can help with your flexibility. A guide to stretching from SymptomFind.com lists some easy warm-up stretches that should be done before any challenging physical exercises, such as neck stretches, shoulder stretches, and hamstring stretches. After that, increase your heart rate and get the big muscles working through light exercises such as lunges or skipping. By warming up your body, you can keep your muscles mobile and prevent unwanted injuries.

Get enough rest

Resting can heal your muscles and prevent overuse. Failing to get enough sleep can raise your chances of sustaining injuries and make you more prone to overuse injuries. To properly rest get at least 7 hours of sleep every night. Also, don’t forget to assess your body and check if it may be best to sit it out. An article about rest days on NBCNews.com highlights that you should learn to give your body some R&R, especially if you feel stressed, are sleep deprived, have sore muscles, or feel under the weather.

Wear the proper attire

Dance injuries often occur due to inappropriate attire. Your dance attire may vary depending on the kind of dance activity that you choose to perform. As a general rule, you should choose clothes that allow you to freely move. It may also be beneficial to invest in compression wear. According to human performance expert Nick Harris, good quality compression wear can increase blood flow and circulation to the heart, which delivers oxygen to your working muscles and reduces soreness and fatigue.


As we mention in Can YOU Learn to Dance? all you have to do to get better at dancing is to boost your confidence, smile, stay loose, and trust the process. And part of the process is understanding how to protect your body from injuries. By following the tips listed above, you can ensure that you’ll have a great time on the dance floor.


Written by

Jana Lee