Common Dance Injuries We See (And How Physio Can Help You Recover)
Dance looks effortless, but behind every leap, spin, and lift is a huge amount of strength, skill, and training.
Unfortunately, dancing can also put a lot of pressure on the body — and sometimes injuries happen.
At Sport and Spine Physio in Adamstown, we’ve been lucky to work closely with dancers of all ages across Newcastle and The Hunter for over 25 years.
We understand that for dancers, staying healthy isn’t just about feeling good — it’s about being able to perform, compete, and reach your goals.
Let’s take a look at some of the common dance injuries we see and how physiotherapy can help you get back to the stage stronger than ever.
Common Dance Injuries We See
1. Ankle Sprains
Landing from a jump the wrong way or rolling your ankle can easily cause a sprain.
Ankle sprains are one of the most frequent dance injuries — and if not treated properly, they can lead to long-term instability.
2. Shin Splints
If you notice a dull ache along your shins, especially after a lot of jumping or repetitive practice, you might be dealing with shin splints.
They’re common during busy rehearsal periods when dancers push their bodies hard.
3. Hip Pain and Tendonitis
The hips do a lot of heavy lifting in dance!
Overuse or incorrect technique can lead to hip tendonitis or impingement, causing pain and stiffness during certain movements.
4. Knee Injuries
From tendinitis (like jumper’s knee) to patellofemoral pain (pain around the kneecap), knees are another hotspot for dancers, especially when choreography involves lots of bending, jumping, or landing.
5. Stress Fractures
Long hours of repetitive impact can sometimes cause tiny cracks in the bones, called stress fractures.
These often affect the feet, shins, or hips and can sideline a dancer if not caught early.
6. Back Strain
Strong core muscles are essential for dancers.
When the core isn’t doing its job properly, the back often picks up the slack — leading to strain, tightness, and even more serious injuries over time.
How Physiotherapy Can Help You Recover
Getting injured can be scary — especially when you have performances, competitions, or exams coming up.
But with the right physiotherapy support, most dance injuries can heal well and safely.
Here’s how we help at Sport and Spine Physio:
1. Accurate Diagnosis
First, we figure out exactly what's causing your pain.
Is it a strained muscle, an inflamed tendon, or a deeper issue?
Getting the right diagnosis is the first step to getting the right treatment.
2. Tailored Treatment Plans
Every dancer and every injury is different.
We create a plan that’s customised for you — whether it’s hands-on therapy, gentle exercises, or a mix of both — so you can start healing quickly.
3. Strength and Conditioning
Once the pain starts to settle, we help you rebuild strength, flexibility, and control, focusing on the areas dancers use most — ankles, hips, core, and shoulders.
4. Injury Prevention Advice
We don’t just help you recover.
We work with you to spot any weak points, correct technique issues, and build resilience, so you can reduce the risk of the same injury happening again.
Why Early Help Matters
One of the biggest mistakes we see is dancers trying to "push through" the pain.
But ignoring an injury often makes it worse — and can turn a small problem into something that needs months of rest.
Seeing a physiotherapist early can:
Speed up your recovery
Prevent long-term problems
Keep you dancing safely during busy times like assessments and competitions
Final Thoughts
Dancing is demanding, but it should never be painful.
If you’re noticing aches, pains, or stiffness that isn’t going away, it’s time to get it checked out.
At Sport and Spine Physio Adamstown, we love working with the dance community — from tiny dancers taking their first steps to seasoned professionals preparing for major performances.
We’re here to help you stay strong, healthy, and ready to dance your best.
Need help with a dance injury?
Book an appointment with us today — and let’s get you back to doing what you love.
