Common niggles in the young dancer





26.09.24



By Free Motion Physiotherapy





It’s wonderful to see kids expressing themselves through movement and dancing while having fun. But as with any physical activity, excessive dancing carries some risk of injury. In this guide we’ll explore the most common dance injuries, share tips to fend off injuries, and give advice on managing them if they happen. Think of this as your backstage pass to ensuring your child stays healthy and pain-free!


Dancing is fantastic exercise for kids as it promotes mobility, strength and body awareness and it’s also great for cardiorespiratory fitness. It also comes with risks of injury due to the challenging physical nature of the sport, the hours spent training from a young age and the intensity of the training.



Why are Growing Children Vulnerable to Injury?



The following are things we assess during physiotherapy sessions, and we attempt to educate children and their parents on the reason/s for pain.


  • Skeletal Immaturity: Young children are especially vulnerable to injury, because of their still-developing bodies; the growth plates of their bones aren’t fully hardened into bone until later in adolescence. The growth plates are more easily injured because they are softer and more vulnerable to stress compared to mature bone.
  • Strength: While children are often quite flexible, their muscles and tendons might not yet be strong enough to support the high demands of difficult dance movements. The imbalance between flexibility and strength can increase the risk of injuries. This is where confusion sets in because many children and their parents believe a flexible child should be fine and pain free during dancing.
  • Improper Technique and Overuse: Young dancers are still learning proper technique and may not have the necessary muscle memory and control yet. Poor technique can place more stress on their bodies, leading to injuries. It’s also not uncommon for children to push themselves beyond their limits due to enthusiasm or pressure.


  • Repetitive Movements: Dance routines often involve repetitive movements, which can be hard on young bodies that are still developing. Without proper rest and recovery, repetitive stress can lead to conditions that will affect their ability to dance pain free.
  • Psychological Factors: Children might not always recognize or communicate their own limits, sometimes they push through pain due to excitement or pressure to perform.


Common injuries/problems we see as Physiotherapists in the Young Dancer:



  • Sprains and Strains: These occur when a muscle or ligament is stretched or torn. For example, an ankle sprain can happen if a child lands awkwardly after a jump.
  • Shin Splints: Children feel pain along the front of the lower leg, usually caused by repetitive stress from activities like jumping or running.
  • Growth Plate Pain: Children’s bones have areas called growth plates that are more vulnerable to injury and pain. This can happen from muscles pulling on the bone or repetitive stress and impact. This is especially common at the heel area and the lower leg below the kneecap.
  • Knee Pain (Patellar Tendinopathy): This is often caused by repetitive movements like jumping and can lead to pain just below the kneecap on the tendon that connects the thigh muscle to the lower leg.
  • Buttock Pain (Hamstring Tendinopathy): This is often felt just below the sitting bone and is also caused by repetitive movements of the hip placing stress on the tendon- often on the side that supports your weight as the other leg kicks up.
  • Lower back pain: This can be due to weakness of stabilizing muscles or from repetitive back bending/extension. Using momentum and speed instead of the correct muscles to come upright can put strain on the back.


How can you Prevent these Injuries:



Prevention is key to keeping young dancers safe. Here’s how you can help:

  • Warm-Up and Cool-Down: Make sure your child starts every dance session with a proper warm-up to prepare their muscles and ends with a cool-down to help with recovery.
  • Good Technique: Make sure your child learns and practices proper dance techniques, since poor technique can put unnecessary stress on the body and lead to injuries.
  • Strength Training: Oftentimes dance practise alone isn’t enough to properly strengthen the individual muscle groups. Specific exercises for targeted muscle groups are vital since strong muscles are less likely to get injured. Strength training should go together with flexibility training, but you can’t do one without the other.


Works / 2017



  • Rest and Recovery: Encourage regular breaks and enough rest. Overworking the body without enough time to recover can lead to fatigue and injury. Teach your child to pay attention to their body and speak up if they’re feeling pain or discomfort. Early attention to these signs can prevent more serious issues and teach them from a young age to have self-autonomy.
  • Proper Footwear: Make sure your child wears appropriate dance shoes that give good support and cushioning. This is crucial for preventing foot and ankle injuries.


Some tips for Managing Dance Injuries:



Here is some advice to follow if an injury occurs.


  • Rest: The first thing to do is make sure your child rests the injured area. Avoiding further activity is crucial to prevent worsening the injury. Ice: Apply ice to a swollen injured area. Do this for about 15-20 minutes every 2-3 hours during the first two days.
  • Heat: Apply heat (such as a bean bag or hot pack) to tired and achy muscles.
  • Compression: Use an elastic bandage to help with swelling, but make sure it’s not too tight, as this can affect blood flow. Elevation: When swelling is present, keep the injured area elevated above heart level to help reduce the swelling.
  • Seek Professional Help: If the pain persists, it’s important to consult a physiotherapist or healthcare professional as they can assess the injury and provide a specific treatment plan.
  • Rehabilitation: If a physiotherapist provides a rehabilitation program, follow it carefully to help restore strength and prevent re-injury.


Dancing is a fun activity that helps develop physical skills, but it’s important to be aware of potential injuries and how to prevent and manage them. By following these tips, you can help keep your young dancer healthy and happy.


If you ever have concerns about your child’s health or injury, don’t hesitate to reach out to us for guidance and support tailored to your child’s needs.



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