I’m in Pain, Now What? Navigating Injury and Pain Management as a Dancer During Busy Season

It’s that exciting time of year again — competition season is in full swing, and we’re all gearing up for end-of-year shows. The energy is high, the choreography is polished, and performances are right around the corner. It’s the season when every dancer wants to be at their best, but with the intensity of rehearsals and the pressure to perform, injuries can creep in, often unexpectedly.

So, what happens when you find yourself in pain or injured during this critical period? Should you push through, modify your movements, or rest? Navigating these decisions can feel overwhelming, especially when you don’t want to miss out on the excitement and opportunities that come with competition and show season. But the key is to listen to your body, know when to modify, and, most importantly, understand when rest is necessary to avoid further injury.

Let’s talk about how to manage injury during this busy time while keeping your long-term health in mind.

Understanding the Type of Pain You're Feeling

The first step, as always, is to assess the type of pain you're experiencing. Whether you’re mid-rehearsal, working on choreography for a competition routine, or preparing for your big recital, it’s essential to distinguish between soreness, acute pain, and chronic pain to know how to respond.

Soreness: This is likely to occur during the height of competition and show prep. If you’re feeling a dull, tired ache in your muscles from long rehearsal hours or back-to-back choreography sessions, this is most often temporary. It can usually be relieved with rest, stretching, or foam rolling.

Acute Pain: If you experience a sharp, sudden pain during a jump, turn, or landing, this is an indication that something is wrong. In these cases, it’s essential to stop immediately and assess the situation — don’t push through this type of pain, as it could lead to a more serious injury.

Chronic Pain: If you've been dealing with a persistent issue, such as tendonitis or overuse injuries, this type of pain can be exacerbated by the demands of competition season. If the pain persists or intensifies, it’s crucial to seek professional help.

When to Rest: Protecting Yourself During the Busy Season

As much as we’d love to keep pushing through every rehearsal and performance, rest is a dancer’s best ally — especially during the intense weeks leading up to a competition or show. Here’s when you need to step back and allow your body to rest:

Sharp or Sudden Pain: This kind of pain should never be ignored, no matter how close you are to a performance. If you’re injured — whether it's a muscle strain, sprain, or any acute injury — resting is crucial to prevent further damage. Consider this: a few days of rest now could prevent a long-term injury that could sideline you for weeks.

Swelling or Bruising: If you notice swelling or bruising, this indicates tissue damage. Applying the PEACE and LOVE method is a great way to manage your injury and set yourself up for healing.

Pain Impacting Movement Quality: If you're unable to execute basic movements or choreographic sequences correctly due to pain, it’s best to rest. You might be tempted to push through to avoid missing any rehearsals, but rest will ensure that you return to the stage stronger and more capable of executing your routines without risking further damage.

When to Modify: Dancing Smart During Competition and Show Prep

As dancers, we often feel the need to “power through” — especially when competition and show season is so close. But sometimes, instead of completely resting, modifying movements can help you stay active while still protecting your body.

Here’s when you can modify:

Dull, Non-Specific Pain: If you’re feeling a mild ache or discomfort in a specific muscle or joint, but you can still move without sharp pain, consider modifying your movements. For example, if you’re dealing with some mild hip discomfort, you might be able to skip certain jumps or leaps but still work on flexibility, upper body strength, or specific choreography that doesn’t stress the injured area.

Adjust Your Intensity: Competition season is demanding, and your body is taking on a lot of work. If you’re dealing with soreness or fatigue, think about adjusting your intensity rather than skipping a rehearsal. For instance, if jumps are painful, focus on stretches, turns, or arm technique instead. You can still work on the elements of the routine that don’t put strain on the injured area.

Cross-Training: Take advantage of cross-training opportunities to maintain your fitness and technique. If you can’t jump due to an ankle injury, you might be able to do pilates or yoga to help keep your body strong without aggravating the injury. These types of exercises can also help you stay limber and engaged while still allowing your injured area to rest.

The PEACE and LOVE Method: A New Approach to Injury Management

Instead of relying on the traditional R.I.C.E. (Rest, Ice, Compression, Elevation) method, researchers now recommend using the PEACE and LOVE method for the first 72 hours following an injury. This new method has been shown to better support the healing process and prevent long-term problems.

PEACE stands for:

Protect: Avoid further injury by limiting movement.
Elevate: Raise the injured area to reduce swelling.
Avoid Anti-inflammatories: Let your body manage inflammation naturally to aid healing.
Compress: Use a compression bandage to control swelling.
Educate: Understand your injury so you can take proper care.

After the first 72 hours, LOVE helps with recovery:

Load: Gradually reintroduce movement to rebuild strength.
Optimize: Focus on rehab exercises for mobility and flexibility.
Vascularize: Light movement to encourage blood flow to the injured area.
Exercise: Begin strengthening exercises as pain allows.

This method is effective because it allows your body to heal naturally while promoting long-term recovery, rather than just masking the pain.

Keeping Your Mindset Positive During a Busy Season

Injury during competition or show season can be incredibly frustrating, especially when the adrenaline is high and you’re preparing for something important. But staying positive and focusing on what you can do is crucial. Use this time to strengthen other parts of your technique, work on mental preparation, or even delve into the artistic aspects of your performance, such as expression or musicality.

By keeping a positive mindset, you’ll ensure that your recovery is just another step toward becoming a stronger, more resilient dancer.

Remember: Your Long-Term Health Matters

While it’s tempting to power through every rehearsal, competition, and show, your long-term health and well-being as a dancer are the most important things. Injury is a part of the dance journey, but how you manage it can make all the difference. Rest when needed, modify movements to stay active without aggravating the injury, and don’t hesitate to seek professional advice if needed.

Ultimately, by listening to your body, taking the right steps to care for yourself, and focusing on smart training, you’ll come out of this competition and show season not only injury-free but stronger than ever.

Wishing you all safe rehearsals, quick recoveries, and an amazing performance season ahead!