Back to Dancing Healthy: Understanding the Timeline of Recovery for Dance Injuries

Dr. Chelsea Moehlenbrock Author

Introduction

A majority of dancers will have at least one injury during the dance season. Some research reports upwards of 85% of dancers having injuries in a season that requires them to take time off. Understanding the timeline of recovery for various dance injuries is crucial for dancers, instructors, and health providers, as it helps in setting realistic expectations and crafting effective rehabilitation plans. This is necessary to prevent dancers from returning to dance too soon and prolonging their recovery or ending up with a chronic injury.

The Anatomy of Dance Injuries

Before diving into specific injuries, it's essential to understand why healing times vary. The human body comprises different tissues, each with its unique structure and healing process. Here's a quick rundown (keep in mind this is a simplified version, our cells are very complex):

Muscle Strains

The classic muscle strain—every dancer's nemesis. This injury occurs when muscle fibers are overstretched or torn. A tear includes microtears all the way up to a full tear of the muscle. The timeline of recovery for muscle strains varies depending on the severity. There are three grades which are shown in the table below.

Tendinopathy

Tendinopathy, often resulting from overuse, involves pain and sensitivity of the tendons. When tendons are overloaded over a long period of time, they can become reactive to forces and reduce their tolerance to what they can handle movement-wise. This injury is very common in dancers and typically affects the FHL tendon in the foot, Achilles tendon in the ankle, or patellar tendon in the knee.

Ligament Sprains

Ligament sprains are all too familiar in the dance community, particularly affecting the ankles and knees. Ligaments don’t get as much blood supply as other tissues, so they are slow to heal. Chronic sprains, such as repeated ankle sprains, can lead to the ligaments getting permanently overstretched and no longer able to stabilize the joint.

Bone Injuries

Bones might be strong, but they're not invincible. Typically bone responds to forces put on it by increasing bone density. However, when forces are applied repeatedly over a long period of time with no rest breaks, then they actually start to break down, leading to stress fractures. These are most common in dancers in the 2nd or 5th metatarsal of the foot, but also occur at the navicular bone in the foot, the calcaneus (heel) bone, and the tibia.

Nerve Injuries

Nerve injuries are less common but can have significant implications for dancers. Nerves run through tunnels between all our other tissues so that signals can be passed between those tissues and the brain. However, when there is compression on the nerve or it gets stretched too much, then it will get irritated and cause sharp pain or numbness and tingling.

Cartilage Injuries

Cartilage is in our joint to cushion between the bones and improve shock absorption. It also helps create stability around a joint, such as the labrum in the shoulder or the hip. Recovery from cartilage injuries really depend on the location of the tear and how deep the tear goes. Small tears in the outer edge of the meniscus in the knee have been shown to heal on their own with proper management. Larger tears, most likely need surgery if a dancer wants to return to dancing without limitations.

Here is a table that summarizes the average amount of time it can take for an injury to heal. Keep in mind that every dancer and every injury is different, so this might not represent your particular situation, but it does give you an idea of what tissues heal fairly quickly and which ones will need attention over a longer period of time.

Strategies for a Safe Recovery

The timeline of recovery for various dance injuries can be daunting, but with proper care, dancers can return to the stage stronger than ever. Here are some strategies to facilitate healing:

1. Active Rest: Essential for allowing tissues to heal but still maintain the range of motion and strength. Dancer need to make sure their strength in other parts of their body doesn’t decline as they are letting their injury heal.

2. Physical Therapy: Tailored exercises help restore strength, flexibility, and range of motion of the injured tissue. A dance physical therapist can also help develop an exercise program to keep a dancer strong overall, but not irritate the injury.

3. Gradual Return to Activity: Avoid rushing back into routines; gradually increase intensity and duration. This typically takes longer than most dancers think. Gradual return typically takes 4-8 weeks to get back to full participation after getting cleared to start classes again depending on the injury.

4. Nutrition and Hydration: Support healing with a balanced diet rich in vitamins and minerals. Our body needs extra protein when it is healing and enough hydration is also crucial.

5. Mental Health Support: Psychological well-being is crucial, especially during extended recovery periods.

FAQs

Q: Can dance injuries be prevented?
A: Dance injuries technically are not fully preventable. Most dancers will get injured at some point in their training and careers. However, proper warm-up, technique, and strength training can reduce risk by increasing the body’s resilience to the amount of demands put on the body with dance.

Q: How do I know if I should seek help from a dance medicine specialist?

A: If a dancer is having pain that is greater than a 3/10 for more than 3 days, that’s typically a sign to go seek help in figuring out what might be going on. If a dancer is having to sit out or modify things in 3 classes, that’s another sign to seek help.

Q: How do I know if I'm ready to return to dance?
A: Consult with your healthcare provider and follow a gradual return-to-dance protocol, ensuring you can perform without pain. This program should have a clear progression. The “just take it easy” approach isn’t clear enough for most dancers to follow.

Conclusion

Injury is an unfortunate reality for many dancers, but understanding the timeline of recovery for various dance injuries can help them set realistic expectations. Working with a dance medicine specialist can empower performers to take charge of their healing journey. With patience and dedication, a return to the stage is an achievable goal. Whether it's a minor strain or a significant fracture, every step toward recovery is a step closer to getting back to dancing healthy.