Dance requires balance, flexibility, endurance, and strength for leaping, throwing, catching, and lifting a partner. While dancers tend to focus on their individual dance movements and on their routines, they should focus just as much on basic strength and stability.
Due to the nature of dance, overuse injuries to the back, hip, Achilles tendon, and leg tend to be the most frequent. These injuries are caused by the high volume of repetition during practice. Poor technique and core weakness and instability are also major factors that can lead to injuries.
While most dancers tend to stretch well, it is something that should continuously be a focus, as it can increase flexibility and range of motion. Dancers should consider adding a strength training regimen to their workout. While Pilates is very popular for core strengthening, its ability to functionally strengthen the body for lifts and jumps is minor. Remember that strength training is not body building, and a qualified and experienced strength and conditioning specialist can design an effective program focused on the needs of your particular dance.
To help prevent injury, make sure you practice these general safety tips:
Leg & Knee
Remember to always check with your doctor before beginning an exercise program. If you have any type of persistent pain, be sure to see a doctor.