Blog 3: Everything Dance 🩰
Part 3: Dancing for Life - Long-Term Performance & Longevity
Smart training, recovery, and proactive care separate dancers who thrive for decades from those who burn out by 18.
It is important to remember that this is a guide to help provide general principles. An individualized plan with Dr. Keirstyn ensures your dancer gets specific support for long-term success.
Periodization: Training Smart Through the Year:
Most dancers train at the same intensity year-round, leading to overuse and burnout. Strategic periodization adjusts training to match the season.
Typical Dance Season:
Fall (Sept-Dec): Regular classes focusing on technique and choreography = high volume
Winter/Spring (Jan-May): Competition season peaks, recital prep (highest injury risk)
Summer (June-Aug): Workshops/camps with a lighter schedule (opportunity for strength building)
How to Adjust:
High-Volume Months:
Reduce off-dance conditioning to 1-2x/week (maintenance)
Increase recovery focus (sleep, nutrition, soft tissue)
Check-ins with Dr. Keirstyn every 2-3 weeks
Lower-Volume Months:
Increase strength training to 2-3x/week
Address mobility restrictions and weaknesses
Monthly maintenance with Dr. Keirstyn
Managing Growth Spurts Without Injury:
During rapid growth, injury risk spikes. Bones grow faster than muscles/tendons, creating temporary decreased flexibility, coordination, and increased fatigue. If they keep pushing they could end up with higher risk of tears, strains and a list of other injuries.
How to Navigate:
Reduce training volume 20-30%
Increase sleep (9-10 hours)
More frequent rest days
Adjust expectations (technique may regress temporarily)
Work with Dr. Keirstyn to identify new compensations
Recognizing and Preventing Burnout:
Warning Signs: Loss of enthusiasm, irritability, decreased performance, sleep issues, frequent minor injuries, social withdrawal
Prevention:
Create balance (time for non-dance activities and friends)
Set realistic expectations
Take periodic breaks (1-2 weeks off per year) perfect this time of the year with the holidays!
Monitor training load (watch for sudden volume increases)
Foster healthy perspective (dance is part of identity, not all of it)
Off-Season Training: Building for Next Season
Summer Goals:
Address weaknesses from season (hip strength, ankle stability, core control)
Build strength foundation (2-3x/week progressive training)
Improve movement quality (landing mechanics, turnout control, balance)
Cross-train (cycling, swimming, Pilates, yoga)
Summer Intensity Considerations:
High-risk if volume jumps suddenly (10 to 30+ hours/week). Prepare with gradual increases, maintain conditioning, prioritize sleep/nutrition.
Building Lifelong Habits:
Ages 4-10: Make movement fun, develop love of dance without pressure, teach body awareness
Ages 12-18: Integrate strength as routine, learn to self-assess, develop training autonomy
Ages 18+: Take ownership of maintenance, balance performance with long-term health
Transitioning Out of Dance:
Not every dancer goes professional, and even pros eventually transition. Proper planning helps.
An example from Dr. Keirstyn. She danced from the age of 2 to 16. When she went into high school her focus shifted from being fully focused on dance to also her love for running. In her last year of dance she dialled back dance to focus on track and xcountry. And from then on her full focus went into running until she started triathlon a few years down the road. This transition allowed for her body to be ready for the demands of running while also allowing for her to be excited about a new sport!
If Injury Forces Retirement: Comprehensive rehab, address psychological impact, explore other movement forms
If Transitioning by Choice: Gradually reduce volume, maintain fitness through cross-training, consider teaching/recreational dance
How Regular Chiropractic Care Supports Long-Term Dance:
At Endurance Therapeutics, we don't wait for injuries — we identify risks early. With Dr. Keirstyn’s background as a dancer and treating dancers she is able to take a unique approach to helping them with performance and longevity. It is so important for dancers to be actively preventing by being proactive vs. only reacting when an injury occurs.
What Check-Ins Provide:
Movement assessment (catch compensations early)
Joint mobility maintenance
Strength monitoring
Education on warning signs
Individualized plans that adjust as dancers grow
Recommended Schedule:
Recreational: Every 4-6 weeks during season
Competitive: Every 3-4 weeks during season, monthly off-season
Pre-Professional: Every 2-3 weeks year-round
Growth Spurts: Every 2-3 weeks
Post-Injury: As recommended for rehab
Investment: Regular maintenance ($100-150/month) vs. major injury (months sidelined, extensive rehab, potential surgery). Prevention is always more cost-effective!
Your Next Step:
Whether your dancer is starting at the age of 2 or competing pre-professionally, their body deserves expert care.
These are general guidelines. The best approach is always individualized each dancer!
Book a Comprehensive Assessment with Dr. Keirstyn to:
Identify specific injury risks
Create personalized strength and mobility plan
Get expert guidance on training volume and recovery
Establish long-term plan for healthy, sustainable dance
Don't wait for pain. Proactive care keeps dancers on the stage for as long as they have the passion of dance!
📍 Endurance Therapeutics | Oakville, Ontario
📞 905-288-7161
🔗 https://endurance.janeapp.com/#staff_member/1
Dance strong. Dance smart. Dance for life.