Common Dance Injuries & Remedies Every Dancer Must Know

Dancing is a delightful activity. But, there are times when you can get injured when dancing. There are different factors that can lead to injury when it comes to dancing. The good thing, however, is that you can avoid many of them.

There are some dance moves that will increase the risk of injury. So, it is always important to know the dos and don’ts of dancing. Additionally, there are several different injuries that you may easily acquire from executing some dance moves. The type of injury you can possibly get will depend on the style of dance you are performing. Some of the common injuries include:


This is a sustained and involuntary contraction that takes place when you do something that causes a muscular overload. There is a decreased width in mobility of the surrounding joints, decreased efficiency of the muscular group, and spontaneous pain when it is touched. It can be a preliminary situation of a muscle tear.

The first thing to do after getting a spasm is taking a rest and reducing the activity that causes it to happen. You can also use physical and local means such as:

  • Deep heat;
  • Wet heat;
  • Professional massage; and
  • Soft mechanical stretching, among others

There are a number of analgesics and anti-inflammatory medication that can be used to help with the condition. Once feeling better, you should start the activity gradually to avoid any relapse.

Muscle or ligament tear

A muscle tear is a condition where there is a loss of continuity between the muscle fibers. It can be caused by trauma or efforts that simply overload. There are two types of tears; transversal and longitudinal.

In transversal tear, the muscle fibers rift and loose contact between them. It is usually common in the attachment between the tendon and the muscle. Longitudinal tear, on the other hand, happens when the muscle fibers split apart and leave a breach that can produce scar tissue. Symptoms include:

  • Loss of function of the muscle group affected;
  • Local pain;
  • Local hemorrhage; and
  • Swelling

You will need to avoid doing the dance moves that caused the damage. You can apply a physical means such as ice to the affected area. It is important to remember that this can last up to five weeks. A physiotherapist will recommend the right treatment routine to ensure you can fully recover and continue dancing like before.


This is a condition where the tendon structure swells as a result of a major trauma or repeated minor traumas. Some common symptoms include loss of functional capability, pain, and local swelling. It is important to avoid activities that cause local damage or irritation. You will need to rest according to the severity of the swelling. There are some analgesic and anti-inflammatory medication that can be used.


This happens when there has been a partial rift of the ligaments, which gives the joints support and stability. They can occur as a result of trauma that forces the joints to exceed the limit. The most common types of sprains are knee and ankle sprains. They can be treated through the use of analgesic and anti-inflammatory medication.


This is a condition where there is a total or partial loss of continuity of a bone. It can be a result of direct or indirect trauma. It can also be caused by practices or illnesses that can weaken the bones. Repetitive minor traumas can also cause a fracture. Some of the symptoms include:

  • Pain;
  • Deformity;
  • Swelling;
  • Hemorrhage; and
  • Functional loss

In a case of a fracture, a person must be immediately taken to a medical center where doctors will use X-rays to check it.

It is always important to consult a physiotherapist before you enroll to any dance course. This way, you will be able to get the necessary information needed to prevent and treat dance injuries.

To get the best advice from the right physiotherapist, visit MHealth clinic today. You may also check our website at for more information.