PREVENTING INJURIES IN DANCE

Do you dance (or does your child dance) and want to progress smoothly, without pain setting in?

This guide helps you understand the most common causes of discomfort or injury, adopt the right reflexes, and choose the truly useful equipment — without dramatizing, and without jargon.

I base this on what I see most often: a detail of size, slipper model or accessory can make a huge difference to comfort… and therefore to prevention.

Why minor aches and pains occur (and why it's not "normal")

In dance, precise movements are repeated, often with great rigor. Discomfort may occur… but recurring pain, increasing pain, or pain that forces you to “compensate” is not inevitable.

In most cases, it's not "you who are fragile": it's adjustable parameters.

The most frequent causes:

• An approximate shoe size (or a foot that has changed)

• A climbing shoe that is not suited to the foot (or skill level)

• Poorly chosen accessories (too many, not enough, not in the right place)

• A sequence that's "too, too fast" (often before competitions/shows)

• Insufficient recovery

The 7 most common mistakes (and how to avoid them)

1) Choose a size "by feel"

Especially for demi-pointe and pointe shoes: two feet can have the same "street" shoe size and yet not wear the same size at all in dance.

To do:

• Try it in real-world conditions (walking, bending, testing on tiptoe/uphill)

• Check toe alignment and stability

2) Keeping slippers that are too small "because they'll fit"

A shoe that is too small can create friction, compression and compensation.

To do:

• Monitor compression zones

• Don't downplay pain that's "always in the same place"

3) Putting “too much protection” everywhere

Protection is important — but in a targeted way. Too much padding can also alter the support.

To do:

• Protect only the area that needs it

• Adjust according to your feelings.

4) Train more without recovering more

When the volume increases (repetitions, competitions), recovery must follow.

To do:

• Add a short and regular routine (rather than “all at once”)

5) Force on the points by comparison

Each foot, each body type, each level has its own rhythm.

To do:

• Respect the level and structure of the foot

• Ask for advice if you are hesitating between two options

6) Dancing in an outfit that is uncomfortable

Clothing that pulls, slips, or compresses can limit range of motion and create unnecessary tension.

To do:

• Prioritize comfort and freedom of movement

7) Waiting too long before seeking advice

The longer we wait, the more we compensate… and the further we get from the initial problem.

To do:

• As soon as the pain recurs 2–3 times, we adjust

High-risk areas: what to watch out for and what to do

FEET & ANKLES (number 1 among dancers)

Signs to watch for:

• Friction, repeated blisters

• Painful nails

• A feeling of being crushed

• Instability (as if “it’s moving”)

Simple prevention:

• A climbing shoe suited to the level (and the foot, not "to the brand")

• Targeted protection (toes, metatarsals) if necessary

• If possible, alternate according to the usual practice (classes, rehearsals, stage).

Useful equipment (without gadgets):

• Well-fitting demi-pointe shoes/slippers

• Spike accessories: toe protectors, separators if needed, suitable ribbons/elastic bands

• Recovery: arnica, cold (spray/pack) after strenuous exercise

KNEES

Signals:

• Pain when bending

• Difficulty jumping

• A pulling sensation

Prevention :

• Technical work (alignment) + gentle strengthening

• Shoes adapted to the discipline and the ground (grip, comfort)

BACK / HIPS

Signals:

• Stiffness

• Pain after arching

• Postural fatigue

Prevention :

• Mobility + light core strengthening

• Comfortable outfit that doesn't restrict movement

Advice by age/level

4–8 years: comfort + fun + safety

At this age, the risk often comes from simple discomfort (size, seam, elastic) and fatigue.

Preferred option:

• Comfortable slippers, the right size

• Tights/outfits that aren't tight

9–13 years: growth + rapid changes

The foot changes quickly: what was fine "last month" can become borderline.

Preferred option:

• Regular size checks

• Adjustments at the first signs

14–18 years: intensification + competition

This is the period when volume increases and details matter.

Preferred option:

• Recovery routine

• Fitting tips + suitable accessories

Adults: resumption / progress / professional constraints

We want to progress, but sometimes we recover more slowly.

Preferred option:

• Comfort, prevention, recovery

• Choosing the right climbing shoes depends on your goals and frequency.

Practical checklists (to save)

Pre-class checklist (2 minutes)

• Are my slippers the right size today?

• Nothing is compressing/rubbing “abnormally”

• I have what I need to protect a sensitive area if necessary (targeted protection).

• I'm warming up gradually

Post-class checklist (3 minutes)

• I air out the slippers

• I notice discomfort if it recurs 2–3 times

• I do a simple recovery (cold/arnica if there's a lot of exertion).

Checklist before competition/show

• I don't introduce a "never-tested" model at the last minute.

• I'm checking ribbons/elastic bands/accessories

• I'm planning a mini-kit: protective gear + bandages + recovery care

When to seek advice (without waiting)

You can request an opinion as soon as:

• The pain returns in the same place

• Are you hesitating between two sizes or two models?

• You are preparing for a competition/show and you want to secure your support.

If you wish, come to the store with your slippers: we will help you check the fit and choose the minimum useful size (neither too much nor too little).