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COMMON DANCE INJURIES
DISCAIMER
This webpage was created by an occupational therapy student. All videos have been reviewed for general accuracy and appropriateness, however, the following information is intended for educational purposes only. It is not a substitute for medical advice, diagnosis, or individualized therapy. Always consult with your physician, occupational therapist, or medical provider regarding injuries & other health concerns.
By choosing to participate, you acknowledge that you are doing so voluntarily and at your own risk. Neither the creators of this website nor the supervising parties are responsible for any injury or harm that may result.
ANKLE/FOOT
The foot and ankle is the most common area of injury in many dance forms, accounting for up to 77% of dance injuries.
Often seen in ballet and modern dance as a result of:
Unexpected landing from a jump or a turn
Improper alignment of the foot and ankle during demi-pointe or pointe work
Poorly fitted shoes
(Hentis, 2024; Milan, 1994)
ACHILLES TENDONITIS
Inflammation of the Achilles tendon due to repetitive use, often from excessive pointing and jumping. The Achilles tendon is a band of tissue that joins the calf muscle at the back of the lower leg to the heel bone.
PERONEAL TENDONITIS
Inflammation of the tendons on the outside of the ankle, often due to excessive foot rolling or instability. These tendons (called the peroneals) help stabilize your foot and ankle, especially when you balance or point your foot.
FLEXOR HALLICUS LONGUS TENDONITIS
Inflammation of the Flexor hallucis longus tendon can occur near the rearfoot or at the great toe, typically as a result of excessive pointing. Referred as “dancer’s tendonitis” by the medical community due to its common occurrence.
POSTERIOR ANKLE IMPINGEMENT
Pinch-like pain associated with the back of the ankle as a result of small bone, tendon, and soft tissue compression when repeatedly placing the foot into a pointed (plantarflexed) position.
ANTERIOR ANKLE IMPINGEMENT
Pinch-like pain associated with the front of the ankle caused by compression during deep pliés or repetitive dorsiflexion, usually when you point your toes up a lot.
PLANTAR FASCIITIS
Irritation of inflammation of the thick band of tissue on the bottom of your foot—called the plantar fascia. This tissue helps support your arch and absorbs shock when you move.
KNEE
The knee is the second most common area of injury in dance, accounting for 16% of overall injuries.
It is also the most commonly reported injury amongst hip-hop dancers, likely associated with high impact demands, acrobatic movement, deep squats, “knee drops” and “knee rolls.” Often related to repetitive use combined with poor mechanics, substandard footwear, & poorly resilient dance surfaces
KNEE BURSITIS
Bursae help reduce friction between your bones, muscles, and tendons in the knee. Repetitive kneeling on hard floors, deep pliés, or landing with too much force or incorrect alignment can cause inflammation to the bursa sacs and lead to pain and swelling.
LATERAL COLLATERAL LIGAMENT (LCL) TEAR
When the LCL ligament gets stretched too far or torn, placing excessive stress on the outside of the knee, usually from a sudden twist, awkward landing, or side impact.
POSTERIOR CRUCIATE LIGAMENT (PCL) INJURY
The PCL works together with the ACL to stabilize your knee, especially from backward movement of the shin bone. Often caused by landing too hard on a bent knee, sudden impact or twist while the knee is bent, or hyperextension (over-straightening the knee).
When the ACL ligament gets stretched too far or snaps. This usually happens during a sudden twist, awkward landing, or quick change in direction.
ANTERIOR CRUCIATE LIGAMENT (ACL) TEAR
MEDIAL COLLATERAL LIGAMENT (MCL) TEAR
The MCL works with the LCL to stabilize your knee when you turn out or shift weight. A tear often happens if the knee gets hit from the outside, forcing it to move inward (like a sudden side impact).
(Hentis, 2024; Milan, 1994)
ILIOTIBIAL (IT) BAND SYNDROME
The IT band provides stabilization to your knee and hip. Increased friction from the IT band from repetitive jumping, running, and changing directions can cause pain and inflammation to the inner or outer knee.
HIP
The most common muscles to strain in dancers are the iliopsoas muscle, or hip flexors, and the gluteal or hamstring muscles.
Muscular strains in the hip are common with repetitive battements, leaps, or high kicks.
According to research, women are more prone to hip injuries than males.
(Hentis, 2024; Milan, 1994)
Characterized by an audible or palpable snapping sensation during hip movement due to tendons or muscles snapping over bony structures during certain movements like turning, stretching, or lifting your leg.
SNAPPING HIP SYNDROME
PIRIFORMIS SYNDROME
When the piriformis muscle deep in your buttocks—gets tight or irritated and presses on the sciatic nerve underneath it. This can cause pain, tingling, or numbness in your butt, hip, or down the back of your leg.
HIP IMPINGEMENT
Abnormal contact between the hip joint bones often from excessive range of motion in movements such as passé, developpé, or battements. The friction from the bones rubbing together can cause pain, repetitive pinching at the front or side of the hip, and the feeling of the hip being “stuck”.
HIP FLEXOR STRAIN
When the muscles at the front of your hip—called the hip flexors—get stretched too far, pulled, or even slightly torn. This can occur during extreme range of motion movements such as lifting the leg in front and side extensions, doing quick footwork and transitions, and high kicks
HAMSTRING TENDONITIS
Inflammation or irritation where the hamstrings attach to the pelvis, causing pain at the base of the buttock and hip. Commonly seen as a result of repetitive leg lifts, splits, or forward folding
BACK
Low back injuries were the third most common injury in dancers, accounting for 12% of all injuries. Unlike injuries at the hip, low back pain is more likely to occur in male-identifying dancers.
(Hentis, 2024; Milan, 1994)
SPONDYLOLYSIS
Stress fracture (tiny crack) in a small bone at the back of the spine, usually in the lower back, typically occurring from repetitive arching, twisting, or bending
SPONDYLOLISTHESIS
Forward slippage of one vertebra over the one below it. Often stems from spondylosis—which weakens the bone and allows it to shift out of place, causing pain, stiffness, or even pressure on nerves.
LUMBAR MUSCLE STRAIN
Pain occurring on the sides of the back with flexion (bending forward) and back extension (bending backwards) as a result of prolonged periods of improper posture, physical exertion, or heavy lifting,
LUMBAR HYPERLORDOSIS
Exaggerated inward curvature of the lower back, often seen in dancers due to posture and technique.
UPPER BODY
Break dancers tend to experience more injuries to the shoulder, wrist/hand, and cervical spine compared to other dance styles.
This is likely due to movements where the neck, shoulders, and wrists support significant body weight—sometimes while being pushed into extreme ranges of motion.
Wrist fractures and dislocations can be caused by power moves involving spinning and handsprings.
Head spins place weight bearing on the cervical spine, leading to a risk of cervical strains and related injury.
(Hentis, 2024; Milan, 1994)
CERVICAL RADICULOPATHY (PINCHED NERVE)
When a nerve in your neck gets pinched or irritated, usually where it branches off the spine, and sends pain, tingling, or weakness down your arm or into your shoulder.
THORACIC OUTLET SYNDROME
Pressure on the nerves or blood vessels that pass through the space between your neck and shoulder (called the thoracic outlet, causing pain, numbness, or weakness in your neck, shoulders, arms, or hands.
TENSION NECK SYNDROME
When the muscles in your neck and shoulders get tight, overworked, and tired—leading to pain, stiffness, and headaches. Usually comes from holding your head and neck in one position for too long, leading to discomfort and limited movement.
ACROMIOCLAVICULAR (AC) JOINT INJURY
An AC joint injury happens when the joint between the collarbone (clavicle) and shoulder blade gets sprained, irritated, or even separated, usually from a fall, impact, or overuse.
ROTATOR CUFF INJURY
Occurs when a group of four small muscles and tendons that help stabilize your shoulder and allow you to lift, reach, and rotate your arm, become overstretched or torn. Often caused by repetitive overhead arm movements or poor technique in lifts.
REFERENCES
Hentis, M. (2020). Common injuries in dancers. Performing Arts Special Interest Group, Academy of Orthopaedic Physical Therapy. https://www.orthopt.org/uploads/content_files/files/Common_Injuries_in_Dancers_PASIG_2020.pdF
Milan, K. R. (1994). Injury in ballet: A review of relevant topics for the physical therapist. Journal of Orthopaedic & Sports Physical Therapy, 19(2), 121–129. https://doi.org/10.2519/jospt.1994.19.2.121
Shah, S., Weiss, D. S., & Burchette, R. J. (2012). Injuries in professional modern dancers: Incidence, risk factors, and management. Journal of Dance Medicine & Science, 16(1), 17–25.