Dance: returning after an injury

Risks and order of return

Jumps, pointe work, turns and ranges load feet, ankles, hips and back; resume at the barre, in slow motion, without jumps or pointe.

Dance: start with barre and floor work, without jumps. Jumps, pointe or demi-pointe and lifts come back last.

Bringing the movement back in four stages

1. 1

   Long warm-up, mobility and simple steps at low intensity.

2. 2

   Simple sequences, slow tempo, no jumps or lifts.

3. 3

   Longer sequences, changes of footing, small jumps.

4. 4

   Jumps, turns, lifts, full rehearsals, then performance.

Common injuries in this sport

• Achilles tendonAvoid rises onto the toes and jumps at first; calves need gradual work.
• Metatarsalgia (forefoot)Wear soft shoes and avoid prolonged demi-pointe at first.
• Hip and gluteus medius (tendinopathy)Work hip opening without forcing the range, with a progressive warm-up.

Preparation exercises

• Short-foot exercise

  Seated or standing, draw the ball of the foot towards the heel without curling the toes, as if doming the arch. Hold 5 seconds.

  To start: 10 contractions of 5 seconds, twice a day.

  Variations, mistakes and progression

  Easier

  Seated, foot resting without body weight.

  Harder

  Standing on one foot, then balancing while keeping the arch lifted.

  Common mistakes

  • Curling the toes instead of shortening the foot.
  • Lifting the heel.

  Moving on

  When you can keep the arch lifted for 10 seconds standing on one foot.

• Heel raises

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Clamshell

  Lying on your side, knees bent, feet together: open the top knee without moving the pelvis. Add a band later.

  To start: 3 sets of 15 per side, every other day.

  Variations, mistakes and progression

  Easier

  Smaller opening, no band.

  Harder

  Band around the thighs, then a 2-second hold at the top.

  Common mistakes

  • Rolling the pelvis back to open wider.
  • Going fast and feeling it in the back rather than the buttock.

  Moving on

  When 3 × 20 with a band is easy: move on to the side plank or band walks.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Single-leg Romanian deadlift

  On one slightly bent leg, hinge the trunk while the other leg goes back, back straight, then return. No weight at first.

  To start: 3 sets of 8 per leg, every other day.

  Variations, mistakes and progression

  Easier

  One hand on a wall, small range.

  Harder

  With a light weight in the hand opposite the standing leg.

  Common mistakes

  • Opening the hip (the pelvis turns sideways).
  • Rounding the back.

  Moving on

  When 3 × 10 is done without putting the foot down, pelvis level.

• Step-down landing

  advanced

  Standing on a 20 cm step, move one foot forward over the edge, drop off and land on both feet, knees bent and in line, quietly. Hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply step down and bend your knees as you arrive.

  Harder

  Higher step (30 cm), then add a small vertical jump straight after landing.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees coming together as you land.

  Moving on

  When 3 × 6 landings are quiet, knees in line, with no discomfort the next day: bring back your sport’s jumps, starting with short ones.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Suitable shoes in good condition, properly fitted.
• A sprung dance floor, never concrete or tiles.
• A long warm-up before big ranges.