Instructor's Guide to Recognizing and Responding to Common Dance Injuries

Dr. Chelsea Moehlenbrock Author

Dance instructors play a crucial role in keeping dancers safe and thriving. Recognizing early signs of injury and knowing how to respond can make all the difference for your students’ health, confidence, and long-term success. This guide will help you spot the most common injuries in the studio and provide practical steps for responding—so you can support your dancers with confidence.

1. Why Early Recognition Matters

• Prevents minor issues from becoming major injuries

• Supports dancer well-being and performance

• Builds trust between instructors and students/parents

2. Most Common Dance Injuries to Watch For

• Ankle sprains: Rolling, twisting, or “giving out” of the ankle—often after jumps or turns

  • Encourage dancers to compress and elevate after an ankle sprain and also encourage them to do ankle circles throughout the day.

• Achilles tendinopathy: Persistent soreness or pain in the back of the ankle along the Achilles tendon (at heel bone or up into calf), especially after repeated jumps. Pain potentially improves once the tendon is warm.

  • Have dancers modify class and reduce the number of releves and jumps they do. If it’s an advanced tendinopathy, avoid jumps and avoid stretching the calf (when tendons are irritated, they don’t respond well to the compression that stretching puts on them)

• Stress fractures (foot, shin): Gradual onset of pain, worse with activity, improves with rest, pain at night

  • Dancers need to rest in order for stress fractures to heal

• Knee pain (patellofemoral pain): Aching or sharp pain around the kneecap, especially with pliés or jumps

  • Many times this is related to the patellar tendon being sensitive to the load being placed on it. Have dancers modify class by reducing or eliminating jumps and avoiding grand plies.

• Hip pain: Pain or “catching” in the front of the hip, often with développé or grand battement, pain with splits

  • This will require a referral to diagnose what’s going on in the hip. It may seem like a hip flexor strain, but there’s likely an imbalance in the back of the hip that contributed to it in the first place.

  • Hip injuries are not to be ignored, since they can also be related to a deeper issue inside the joint.

• Low back pain: Persistent soreness, especially after partnering or extensions

  • If a dancer has back pain that persists over several weeks, definitely refer to a medical provider to rule out more serious injuries.

3. When to Refer Out: Knowing When to Call in a Professional

As an instructor, you’re the first line of support, but some situations need a medical professional’s expertise. Here’s how to know when it’s time to refer a dancer to a physical therapist, doctor, or other healthcare provider:

Clear Signs a Dancer Needs to See the Appropriate Medical Provider:

• Pain has been >3/10 for >3 days

• Sudden or severe pain (especially if it started during class or after a specific movement)

• Inability to bear weight on a limb or limping

• Visible deformity (joint looks “out of place,” bone appears misshapen, or obvious swelling)

• Numbness, tingling, or decreased strength or movement in any limb

• Suspected concussion (headache, dizziness, visual changes after a fall or collision)

• Unrelenting or worsening pain that doesn’t improve with rest or modification

• Swelling that doesn’t go down after 48 hours

• Recurring injuries (same body part keeps getting hurt)

• Multiple joints or areas experiencing pain within a several week timeframe

• Distress, confusion, or anxiety around returning to dance after an injury

How to Refer Out Effectively

• Have a list of trusted local professionals (physical therapists, sports medicine doctors, etc.)

• Offer reassurance: “Seeing a specialist can help you get back to dancing safely and faster.”

• Communicate with parents/guardians about your observations and recommendations

• Follow up with the dancer after they’ve seen a professional

Remember: It’s always better to refer early than to wait and risk a more serious or long-term injury. Your dancers (and their families) will appreciate your care and professionalism!

4. What Instructors Can Do

• Encourage open communication—make it safe for dancers to speak up about injuries.

• Observe changes in technique, turnout, or willingness/ability to participate in classes

• Offer modifications or rest when needed

• Keep a list of trusted healthcare professionals for referrals

• Never shame or blame students for injuries. Instead, foster a supportive environment where dancers feel safe reporting pain or concerns. Remember, seeking help is a sign of responsibility, not weakness. Pushing through pain is NOT a badge of honor.

5. Supportive Language & Mindset

• Use empowering, non-judgmental language (“Let’s look at what will need to be modified” vs. “You need to push through”)

• Emphasize that seeking help is a sign of taking responsibility for your own health, not a weakness

• Celebrate progress and effort, not just perfection

6. Sit Out or Modify? Making the Right Call

It’s not always straightforward as to whether a dancer should sit out or just modify their activity in classes, particularly if they haven’t gone to a dance physical therapist yet that can provide clarity on this. Here are some guidelines to help you make safe, supportive decisions in the studio:

• Modify in Class:

  • Pain <5/10

  • Can walk without limping

  • Mild or minimal apprehension about participating in class

  • Modification examples: reducing or avoiding movements/positions that trigger pain >5/10, reducing the number of jumps, skipping pointe work, only doing the first part of class

    • Always encourage honest feedback and check in before/after each class.

• Sit Out Entirely:

  • Pain >/= 5/10 at rest

  • Limping with walking

  • Cannot perform basic movements without pain, such as a squat, step-up, walking, reaching overhead, etc

  • Dizziness present

  • Visible swelling/bruising

  • While sitting out: have dancers take notes or do a floor barre (with modifications as necessary) or do other exercises that were provided by a physical therapist. This helps keep them engaged and feel like they are still able to do something beneficial while they respect their body’s need for healing.

Tip: When in doubt, err on the side of caution. It’s always better to rest than risk a more serious injury. Encourage dancers to communicate and remind them that taking care of their bodies is part of being a strong performer!

Conclusion

Your guidance can make a huge impact on dancer safety and confidence. By recognizing injuries early and responding with care, you’re helping dancers stay healthy, resilient, and passionate about their art.