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Common Dance Injuries and How to Avoid Them

Sep 10, 2023

The weeks leading up to a major season is an exhilarating time for dancers, with dance classes, competitions, and practice sessions filling the calendar. However, the increased intensity and frequency of practices and classes during this period can also heighten the risk of dance-related injuries. As dancers put their bodies to the test, it's crucial to be aware of common injuries that may arise and take proactive steps to prevent them. In this blog, we'll explore some of the most frequent dance injuries the weeks leading up to a Major and provide valuable tips to keep you dancing confidently and injury-free.


1. Sprains and Strains

The weeks leading up to a major often involves rigorous dance classes and demanding choreography, leading to a higher likelihood of sprains and strains. These injuries occur when ligaments or muscles are stretched or torn due to overuse or improper technique.

Top tips to Avoid:

  • Warm up thoroughly before classes and fesies.
  • Practice proper dance techniques and body alignment to reduce the risk of overloading specific muscles or ligaments.
  • Incorporate stretching and flexibility exercises into your daily routine to improve muscle elasticity. 


2. Shin Splints

Shin splints are a common issue for dancers, especially during the weeks leading up to a Major when there is a higher volume of dancing on different stages at feises. The repetitive impact on the shins can lead to inflammation and pain along the front of the lower legs.

Top tips to Avoid:

  • Ensure your heavy and light shoes fit appropriately to protect the impact on you shins 
  • Gradually increase dance intensity to allow your body to adapt.
  • Incorporate strength training exercises for your lower legs to build resilience.


3. Stress Fractures

Stress fractures are small cracks in the bones that often result from repetitive, high-impact movements. Dancers may be at risk for stress fractures during the weeks leading up to a Major due to increased dancing and inadequate rest.

Top tips to Avoid:

  • Ensure you have proper rest days in your schedule to allow your bones to recover.
  • Avoid sudden increases in training intensity or duration.Listen to your body and seek medical attention if you experience persistent pain.



4. Tendinitis

Tendinitis is inflammation of the tendons and can occur in various areas of the body, such as the ankles, knees, or hips. Overuse or improper biomechanics during the weeks leading up to a major can contribute to tendinitis.

Top tips to Avoid:

  • Strengthen the muscles surrounding the affected tendons to provide better support.
  • Ice and rest the affected area if you experience any discomfort or swelling.


  1. Lower Back Pain

The repetitive movements and demands on the core during the weeks leading up to a Major can lead to lower back pain in dancers. Weak core muscles and improper posture can exacerbate the issue.


Top tips to Avoid:

  • Engage in regular core-strengthening exercises to support your back.
  • Maintain proper posture during classes and practice sessions.
  • Consider adding cross-training activities like Pilates or yoga to improve core strength and flexibility.


As dancers gear up for the excitement of the weeks leading up to a Major, it's essential to prioritise injury prevention. By understanding the common dance injuries that may occur during this busy period and implementing proactive measures, you can keep your body strong, healthy, and ready to perform at its best. Remember to warm up thoroughly, practice proper techniques, incorporate strength and flexibility exercises, and allow adequate rest to minimise the risk of injuries. Keep dancing confidently and injury-free throughout the weeks leading up to a major. Join our Gold Club Membership today and unlock a world of specialised Irish dance coaching, valuable resources, and a supportive community of fellow dancers. We also offer flexibility and strength classes!


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