Mr. Felixberto T.

Puda, Grade 9 Teacher

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What are the
common injury in
dancing?
Why do dance
injuries happen?
Objectives: Based on
MELC’s

a. Identify the different

Common Dance Related
Injuries
b. Value the importance on
how to Prevent the
Common Dance Injuries
How can dance
injuries be
prevented?
1. ANKLE SPRAINS

Ankle sprains are the most common

traumatic (or acute) injury in
dancers. Most dancers will
experience their first sprain by age
13. This injury is caused by any
movement that forces the ankle
outside of the normal range of
motion, resulting in an overstretching
or in tears to the ligaments of the
ankle.
2. ACHILLES TENDONITIS

Achilles tendonitis is an
inflammation of the tendon in the
back of the ankle that connects
the prime mover for pointing to
your foot. As the Achilles is active
during relevé and pointing the
foot, this overuse injury is quite
common in dancers, especially
those utilizing improper technique
or participating in excessive
training.
3. “TRIGGER TOE” (FLEXOR
HALLUCIS LONGUS
TENOSYNOVITIS)
Trigger toe is another overuse
injury that causes
inflammation and damage to
muscle that is active during
pointing the big toe.
4. ANKLE IMPINGEMENT

Ankle impingement is the

pinching of tissues at ankle
(tibia and talus) at either the
front or the back of the ankle
5. SNAPPING HIP

Snapping hip syndrome often

starts as an annoying snapping
sound in the front of the hip with
developpé or battements.
However, over time, iliotibial band
(IT band) tightness and weakness
of the outside of the hip can
cause the snapping to become
painful.
6. HIP IMPINGEMENT

Hip impingement can be caused by

many different factors from arthritis,
labral tear, stress fracture, muscle
strain, snapping hip syndrome,
sacroiliac joint dysfunction, to
piriformis syndrome. It is extremely
common in dancers due to the
imbalance between the amount of
external rotation (turn out) they have
compared to the amount of internal
rotation (turn in).
7. PATELLOFEMORAL PAIN
SYNDROME

Patellofemoral Pain Syndrome, also

known as “jumper’s knee,” results
from the kneecap “tracking”
incorrectly due to muscle imbalances
like tight hamstrings and calves
coupled with weak quads. The
placement of repetitive forces on the
patella, like through performing
jumps or plies without proper form
puts a dancer at increased risk.
How can dance injuries be prevented?
● Eat well and stay hydrated before, during and after
class.
● Get enough rest and avoid overtraining.
● Do cross-training exercises to build strength and
endurance in all parts of your body.
● Always wear proper shoes and attire.
● Always warm-up before training or performances.
● Lead a healthy lifestyle and get to know your body.
Let’s Check your
Understanding
What are the 7
Common Dance
Injuries?
7 Common Dance Injuries
1. ANKLE SPRAINS
2. ACHILLES TENDONITIS
3. “TRIGGER TOE” (FLEXOR HALLUCIS LONGUS
TENOSYNOVITIS)
4. ANKLE IMPINGEMENT
5. SNAPPING HIP
6. HIP IMPINGEMENT
7. PATELLOFEMORAL PAIN SYNDROME
What is the first
thing we need to
do before and
after conducting
a dance activity?