You're Injured. Now What?

We’re halfway through the season—full of energy, intense rehearsals, and non-stop performances. While the hard work is rewarding, it also means our bodies are being pushed to their limits. When we’re overworked, exhausted, and not recovering properly, we become more vulnerable to injury. Overuse, improper alignment, and attempting skills beyond our current strength and conditioning can all lead to setbacks that take us off the dance floor for longer than we’d like.

So, how do you spot an injury early, handle it responsibly, recover effectively, and prevent future setbacks? Let’s break it down.

Dancers are taught to push through discomfort—but there’s a fine line between muscle fatigue and a brewing injury.

“As cliché as it sounds, it is so important to learn to listen to your body from a young age,” says Jenna Kulacz, NASM-CPT, NYCDA Assistant and dancer with Emerge125. “One of my tell-tale signs of knowing when to scale back and prioritize rest rather than pushing through is unusual levels of soreness, that ‘heavy’ leg feeling, irritability, and feeling overly tired—even during warm-ups.”

Fatigue can lead to poor alignment, missteps, and overuse injuries. If you’re experiencing:

• Lingering soreness that doesn’t fade after a good night’s sleep
• Reduced coordination or feeling “off” in your movement
• Joint pain or sharp pulling sensations
• Unusual swelling or stiffness

…it’s time to listen to your body and scale back.

Ignoring an injury can turn a minor issue into a long-term problem. Ali Deucher, NYCDA Assistant and professional dancer, knows this all too well.

"When I was 15 years old, I sprained my left ankle. I didn’t get it x-rayed, so I never knew the damage. After dancing on it for two years, I realized this was more than just a small injury… I ended up getting reconstructive surgery and missed half of my senior year. I did simple PT once I learned to walk again, but I didn’t give myself enough time to explore my new body and mentality to really understand what is best for me."

“Seven years later, I tore my meniscus in August 2024. I went the PT route and I’m grateful I did, but I didn’t connect the fact that the long-term weakness on my left side would turn into something like that. I had neglected parts of my body and mind in order to just PUSH forward in hopes of securing a job and taking every opportunity.”

Ali’s experience is a reminder that denying pain won’t make it go away—if anything, it will only prolong recovery. If something feels wrong:

• Stop and Assess – Don’t keep dancing through pain.
• Seek Professional Help – A doctor or physical therapist can diagnose and treat your injury properly.
• Talk to Your Teachers – Let them know what’s going on so they can modify your training if needed.
• Prioritize Rest and Recovery – Avoid aggravating the injury and give your body time to heal.

“Rest is just as important as your training sessions,” Jenna reminds us. “The recovery period is when your muscles repair so you can come back stronger.”

Rest alone won’t fix everything—you need intentional rehabilitation to prevent reinjury.

• Stick to Your Physical Therapy – Even after you feel better, PT exercises should be part of your routine.
• Ease Back Into Dancing – Your return should be gradual—don’t jump into full intensity right away.
• Monitor Weak Spots – Repeated injuries in the same area may indicate muscle imbalances or faulty movement patterns.

Ali reflects on what she’s learned:
"Through slowing down, I have realized that there is truly nothing more valuable than a dancer’s body. Nothing should be valued more than health and longevity in your career. I used to only slow down when injuries happened—but I’ve realized that’s not enough. I needed to take control before I got hurt."

"Now, I build in intentional recovery. I schedule days off or even just mornings off of physical work, and it has completely changed the way I show up for myself. I am more present, aware, and strong when I do train. At first, it was uncomfortable, but short-term uncomfortability means long-term stability."

Dancing every day, all-out, is not a sustainable strategy.

“Try to balance easier training days with harder training days,” Jenna advises. “Training to the max every day leads to burnout and injury. The times I’ve gotten injured were when I hadn’t given my body ample time to recover.”

• Alternate Hard and Light Training Days – If yesterday was intense, today should be more technical or recovery-focused.
• Fuel and Hydrate – Proper nutrition supports muscle recovery, and hydration with electrolytes prevents cramping and fatigue.
• Prioritize Sleep – Sleep is when your body repairs and rebuilds.

Ali adds: “There’s this misconception that when you’re not dancing, you’re not growing… and I think it actually does the opposite. If you find yourself struggling with an injury, try your best to remember that it is just a moment in time.”

When we’re tired, our technique slips—leading to misalignment and strain.

“I wish I had known how important strength in large ranges of motion was when I was younger,” Jenna says. “For contemporary dance, you need deep pliés, strong lunges, and controlled inversions—but if you’re not strong enough to support those positions, you’re at risk for injury.”

Ali echoes this, adding: "Don’t wait for an injury to tell you how to navigate your own dance health journey! Everyone’s body is different, and you have to listen. Sometimes that means not listening to someone else and trusting your own instincts.”

Dancers are athletes, and our bodies deserve the same care and attention as any high-level performer. By listening to your body, prioritizing recovery, strengthening weak areas, and fueling properly, you’ll be able to dance longer, stronger, and injury-free.

Ali leaves us with one final piece of advice:
"Not going to class for a couple of days won’t make you lose your technique or your love of dance. Take care of yourself, because your body is what carries you through your career. Protect it like it’s your most valuable asset—because it is."

Stay safe, take care of yourself, and keep dancing!