Summer intensives are just around the corner, and for a lot of dancers this might be the first return to ‘in-person’ intensives since the pandemic started. Summer intensives are always exciting, but I think this year more than ever dancers are looking forward to getting back to some sort of normalcy.  Therefore, there’s nothing more frustrating than missing out on this due to injury. Here are some tips to keep you healthy and dancing injury free this summer.

Ease into the training load

This is especially important if you’ve had a bit of a break since your dance year ended. The majority of injuries we see in clinic come from doing too much too soon, after doing not enough for too long. Gradually increasing your training load (whether that be dance training or cross training) in the weeks leading up to your summer program will help prepare your body for the demands of the summer.

Listen to your body

You know your body best and it’s important to listen to what your body is telling you. Students are often afraid of disclosing discomfort or pain they may be experiencing and instead choose to dance through it. It’s important to raise any concerns you may have with your teachers before it turns into a serious injury. After all, you’re there to dance and don’t want to have to spend the summer watching from the sidelines.

Seek out medical help

Along these same lines, if you are experiencing any pain or an injury, make sure you seek out appropriate professional help. Most programs will have someone they can recommend nearby if they don’t have anyone directly on-site. And if there is no-one available locally where you are, virtual appointments are always an option! The sooner you can get an issue dealt with, the sooner you’ll be back dancing and enjoying your summer program!

Warm-up and cool down

Making sure you are adequately warmed up for class (and no, stretching doesn’t count as a warm-up!) is important to prepare your body for the day. A warm-up should be dynamic enough to raise your heart rate and body temperature and increase blood supply to your muscles. Additionally, making sure you cool down properly after class will ensure that your muscles aren’t tightening up and help them recover for the next day of dance.

Adequate sleep

Studies have shown increased injury rates with decreased hours of sleep at night. Depending on age, dancers need somewhere between 8-11hrs of sleep per night, which can be challenging to get when in a new (and fun!) environment. Developing good sleep hygiene including a consistent bedtime routine, limiting use of screens 1-2hrs before bed and getting to bed at a decent hour can help ensure you’re getting the sleep your body needs to perform at your optimal level the next day.

Fuel your body

Summer programs are often much more intense than regular year round training. Making sure you’re eating well-balanced meals and snacks, and staying adequately hydrated (especially in hot climates!) is crucial to have the energy your body needs to perform and recover optimally. 

Schedule downtime

Summer intensives are BUSY! Scheduling in downtime to rest and relax is important to make sure you don’t burn out before the end of the program. This might mean prioritizing your health and wellness over socializing with friends on occasion, or maybe plan for a chill movie night with friends. Again, you know yourself the best so make sure you take the downtime you need to maximize your experience.

Hope these tips will help keep you dancing healthy and injury free this summer! Anything else you’d add to the list?