5 tips to coping with dance injuries while training

Intensive dance training requires commitment and discipline! The dancer’s body is hit with the demands of achieving physical agility, core strength and stamina. It sounds exciting but when an injury actually accrues, what next? How would you keep up with the demands of training while coping with an injury? Let’s look at 5 simple productive tips to get you back on track.

Disclaimer: This blog posts is based on personal experience and research from Tamar. We encourage you to do further research and not solely depend on the advice from this blog post.

1. Socialise

Simply talk with fellow dancers, students and or colleagues you associate with, who can relate with your injury. Or better off who may be able to refer you to further specialist help. Speaking up and generally talking about your injury will open doors and may provide you with additional contacts.

2. Be proactive 

Take dance classes! But of course that depends on how severe your injury is. However if it’s only minor, it won’t hurt to keep those joints moving. The benefit is you will remain motivated, reassured and another great way to keep your muscle memory in tact. Always inform the studio owner and or instructor of any injuries. This helps when adapting dance movements/choreography to prevent any further injury. However, if you can’t dance due to severe injuries, then visit the theatre, watch a performance or even visit an upcoming festival. Find ways to keep you (mentally) active in dance and the arts. We also learn through watching and visualising. There are no excuses.

3. Physiotherapy

Physiotherapy can be the hardest to maintain due to self-motivation and time. In the long run it will indeed improve your injured area. Physiotherapy is ideal to repair and strengthen. You must seek support from a professional physiotherapist and be consistent. Spend time during your break time or even 10 minutes first thing in the morning to practice your physio exercises.  

4. Network 

Same as socialising only this time you will intentionally build up your contact list. There are tuns of dance opportunities, events and workshops allowing you to meet new locals (and international) artists. The internet is one powerful tool to connect with relatable dancers, artists and entrepreneurs. If you are off from dance, studying or work then spend your time wisely online connecting and networking. However do not rely on social media as a tool to build a rapport or to make friends. Actually get up and get moving. Physically meet individuals too. When you do, you will feel more confident and inspired.  

5. Have a training plan 

Get out your diary or note book and take notes of how and when you will commit to all of the 4 points above. When will you do your physio? When are you going to take a random trip to the theatre? When will you find the time to sit and talk with you tutor for additional support? When talking with your tutor it is useful to plan how exactly your technique training will be adapted, especially if you are working hard towards a performance. Ensure you have made your tutor aware of your condition/injury and what you are capable of. Adjustments are then made accordingly in advance.


Our founder Tamar, offers her top three advice from medical practitioners/organisations. Below are listed 3 directories Tamar has previously used to gain guidance, support and treatment.

  • Dancers NHS clinic – In partnership with NIDMS (National Institute of Dance Medicine and Science) there are only 3 hospitals in the UK offering FREE specialist dance treatments

  • Project Breakalign – Research project specialising in preventing dance injuries. Offering lectures, workshops and therapy treatments. Ideal for Bboys/Bgirls. (No longer a resident in the UK)

  • One Dance UK – UK’s directory of a wide range of medical specialists and therapist. Providing quality advice, conferences, workshops such as ‘Healthier Dancer Programme’.

If you are an injured dancer or have now recovered, please feel free to share your experiences or any additional tips. Comment below

Plus what are your thoughts on this weeks blog post?

Thank you and stay posted for next weeks blog post