The Most Common Dance Injuries (And How to Avoid Them)

Dancers make movement look effortless, floating across the floor, spinning with precision, and leaping like gravity doesn’t exist. But behind every graceful performance is a body working hard, and just like in any physical activity, injuries can happen.

Knowing the most common dance injuries and how to prevent them can help dancers stay strong, flexible, and ready to move. One of the biggest culprits behind injuries? Not warming up before exercising. Jumping straight into a routine without preparing the muscles increases the risk of strains, sprains, and overuse injuries. A proper warm-up boosts circulation, loosens joints, and activates the muscles needed for safe and controlled movement.

1. Ankle Sprains – The Classic Dance Injury

What it is: A sudden twist or misstep can stretch or tear the ligaments in the ankle.
What causes it: Landing awkwardly from a jump, rolling the foot during turns, or wearing unsupportive footwear.

How to prevent it:
✔ Strengthen the ankle with balance exercises such as standing on one foot
✔ Always warm up properly before dancing
✔ Make sure dance shoes provide the right support for the style you're training in

2. Shin Splints – The Pain That Creeps Up on You

What it is: Aching or throbbing pain along the shinbone, usually caused by overuse.
What causes it: Repetitive impact from jumping, running, or dancing on hard surfaces.

How to prevent it:
✔ Gradually build up intensity in training and don’t push too hard too soon
✔ Strengthen calf and foot muscles with simple resistance exercises
✔ Stretch properly after class to avoid tightness in the lower legs

3. Knee Injuries – When Jumps and Landings Go Wrong

What it is: Strains, sprains, or more serious issues like patellar tendinitis, also known as jumper’s knee.
What causes it: Incorrect landing technique, lack of strength in the surrounding muscles, or forcing turnout.

How to prevent it:
✔ Bend your knees properly when landing from jumps to absorb shock
✔ Strengthen the quadriceps and hamstrings to support the knee joint
✔ Avoid forcing turnout and allow it to come from the hips, not the knees

4. Lower Back Strains – The Price of Too Many Backbends

What it is: Muscle strain in the lower back, leading to pain or stiffness.
What causes it: Overextending in backbends, poor posture, or weak core muscles.

How to prevent it:
✔ Strengthen core muscles to support the spine
✔ Maintain good posture both in and out of dance class
✔ Avoid excessive arching in the lower back and focus on even spinal movement

5. Hip Pain – The Not-So-Fun Side of Flexibility

What it is: Pain in the hip joint, often from hip impingement or snapping hip syndrome.
What causes it: Overstretching, repetitive high kicks, or improper hip alignment.

How to prevent it:
✔ Warm up hips before stretching and never force flexibility
✔ Focus on gradual flexibility gains rather than extreme stretching
✔ Strengthen the hip stabilisers to support movement

6. Toe and Foot Injuries – When Dancing Takes a Toll

What it is: Everything from blisters and bruised toenails to stress fractures and plantar fasciitis, which is heel pain.
What causes it: Too much pressure on the feet, dancing on hard floors, or wearing the wrong shoes.

How to prevent it:
✔ Invest in properly fitted dance shoes
✔ Strengthen foot muscles with resistance band exercises
✔ Massage and stretch the feet after long sessions to relieve tension

How to Keep Dancing Injury-Free

• Warm up properly before class since cold muscles are more prone to injury.

• Listen to your body because pain is a warning sign, not a challenge to push through.

• Stretch after class since flexibility is key, but forced stretching can do more harm than good.

• Strengthen your body because strong muscles support movement and prevent strain.

• Rest and recover since overtraining can lead to injuries, so allow time for recovery.

Stay Strong, Dance Longer

Dance should be joyful, not painful. By building strength, focusing on technique, and listening to your body, you can stay injury-free and keep doing what you love.

Want to train in a safe, supportive environment where technique and injury prevention are prioritised? Book a trial class with Just Dance today and let’s keep you moving strong and injury-free.