Blog 1: Everything Dance 🩰

Part 1: Understanding Dance Injuries - Why Young Dancers Get Hurt

Welcome to our Blog Series on Everything Dance! This one is near and dear to Dr. Keirstyn’s heart. She comes from a dance background (danced from 2-16 years old). Her injuries in the sport lead her to chiropractic for treatment which sparked her interest in the field. She decided at the age of 13 that she would devote her life to athletes experiencing injury as a chiropractor/athlete. We hope you enjoy the series!

Dance is one of the most physically demanding activities for young athletes. Did you know 86-90% of dancers will experience an injury at some point — but most are preventable when you understand why they happen.

Whether your dancer is 8 years old in ballet twice a week or 17 training 20+ hours for competitions, their bodies face unique stresses that require specific attention.

The Unique Physical Demands of Dance

What Makes Dance Different:

Unlike sports with off-seasons, dancers train year-round with peaks during competition (fall/winter) and recitals (spring). This creates cumulative stress without recovery.

Dance demands:

- Extreme range of motion at hips, ankles, and spine

- Explosive power for jumps (often 200+ per class)

- Perfect single-leg balance, often en pointe

- Repetitive movements hundreds of times per week

- Aesthetic expectations that sometimes override safety

The Growth Factor: During growth spurts (ages 8-12 for girls, 10-14 for boys), bones grow faster than muscles and tendons. This creates temporary weakness and spikes injury risk.

Most Common Injuries in Young Dancers

1. Knee Pain (40% of all dance injuries)

Why It Happens:

- Weak hip stabilizers allow knees to track inward during pliés and landings

- Forcing turnout from the knee instead of the hip

- Hundreds of jumps weekly without adequate strength

- Tight hip flexors pulling on the kneecap

Warning Signs: Pain during/after class, stiffness when sitting, pain on stairs, swelling around kneecap

2. Ankle Sprains & Chronic Instability

The #1 acute dance injury. 80% of dancers who sprain once will sprain again without proper rehab.

Why It Happens:

- Landing from jumps on unstable surface

- Poor ankle strength and proprioception

- Fatigue late in class

- Forced turnout creating unstable ankle position

Warning Signs: Ankle "giving out," swelling after class, difficulty balancing on one leg

3. Lower Back Pain (19% of injuries)

Often includes spondylolysis (stress fractures) from repetitive arching.

Why It Happens:

- Excessive arching without core control

- Forcing turnout from lower back instead of hips

- Weak deep core stabilizers

- Hypermobility without control

Warning Signs: Pain with back bending, one-sided pain, worse with activity

4. Hip Issues

Snapping hip, labral problems, impingement increasingly common in competitive dancers.

Why It Happens:

- Forcing turnout beyond what hip joint allows

- Weak deep hip rotators

- Repetitive high leg extensions

- Hypermobility creating instability

Warning Signs: Snapping/popping in hip, deep groin pain, clicking with leg movements

5. Foot & Ankle Overuse

Stress fractures and tendinitis from repetitive impact, especially with pointe work.

Why It Happens:

- 200+ jumps per class

- Pointe work before adequate strength

- Poor nutrition (calcium, vitamin D, overall calories)

- Inadequate rest between training

Warning Signs: Localized foot pain worsening with activity, pain rising en pointe, swelling, night pain

The Turnout Problem: Root Cause of Many Injuries

True vs. Forced Turnout:

Ideal turnout (180°) comes from the hip joint. Most dancers have 60-70° of natural hip external rotation. Forcing beyond this by rotating from knees, ankles, or lower back creates:

- Knee tracking inward → patellofemoral pain

- Ankle pronation → instability, Achilles issues

- Lower back arching → facet irritation, stress fractures

- Hip impingement → labral tears

The Fix: Work within natural turnout while strengthening deep hip rotators. You can improve slightly over time, but forcing creates injury.

Growth Spurts: The Hidden Risk Period

During rapid growth, bones lengthen faster than soft tissues, creating:

- Decreased flexibility

- Reduced strength relative to body size

- Altered coordination

- Increased injury risk

Critical for ages 8-12 (girls) and 10-14 (boys). Training volume should reduce 20-30% during these periods.

Warning Signs to Never Ignore

- Pain changing technique or preventing participation

- Swelling not resolving overnight

- Limping or altered movement

- Night pain

- Decreased performance despite consistent effort

- Persistent pain after 7-10 days rest

How Dr. Keirstyn’s Style of Chiropractic Care Helps Dancers

At Endurance Therapeutics, we:

- Identify movement compensations before they become injuries

- Restore joint mobility where restrictions limit technique

- Address muscle imbalances creating asymmetries

- Educate on injury prevention

- Create individualized plans based on age, training volume, and goals

When to Come In: Pre-season assessment, during growth spurts, when pain persists, for performance optimization

Remember: These are general guidelines. An individualized assessment with Dr. Keirstyn creates a tailored plan for your dancer's specific needs and goals.

We encourage you to book an assessment or to learn more by reaching out today!

Next Up: Blog 2: Everything Dance: Building Your Dance Body - Training for Performance & Injury Prevention.