Dansations School of Dance and Acrobatics

How to Stay Injury-Free As a Dancer

Don’t Get Set Back By An Avoidable Injury!

Welcome back to our blog here at Dansations, the premier school of dance and acrobatics in WNY! Here, we aim to provide various resources to parents and our dancers, both prospective and enrolled. Today, let’s go over some tips to stay injury-free while dancing! 

Stretching is Vital!

This is the first item on the list because it’s the most vital way to stay healthy when dancing! We don’t stretch as much as we should be, we’re all guilty of it sometimes. Stretching lengthens muscles and tendons, increasing your range of motion. It also takes stress off your joints when dancing! Longer and more flexible muscles are less likely to strain, pull, or otherwise cause pain.

Don’t Sleep on Strength Training! 

Dancers are athletes, and like any athlete, must condition their bodies in addition to practicing their chosen sport or technique. If particular muscles are weak, the body will compensate by overworking other muscles and/or joints. Obviously, this leads to pain and injuries.

Dancers, Roll Out!

This is especially important for dancers who’ve had a period of inactivity. Taking too long of a break from dance can lead to tightness in your muscles. Rolling out releases tension in and relaxes those muscles, which also helps to increase your range of motion. Foam rollers are also a great recovery tool for when you’re finished dancing! 


Working on your dances and routines at home is great news! Much like when you’re with us in-studio though, warming up is essential to getting your muscles and joints ready to perform. We know, you want to just hop right into your routine, but that’s a recipe for avoidable injury. You can easily pull a muscle and take yourself out of the action for weeks by skipping the warmup. Do some light cardio and dynamic stretches before getting into the fun part! 


Here at Dansations, we don’t only have dancing available, we also have the best acrobatics and gymnastics classes around! Our youth program is perfect for your child and can provide lifelong benefits. Check out some of our available resources to get started.

Contact DansationsWNY today by calling us at (716).694.5196 or filling out a contact form! No matter the age of your child, there’s a program for them to get started dancing in WNY today. You can also sign up right away! Make sure to check out our schedule so you don’t miss a thing. 

Follow along with the blog to stay up-to-date, and check out our Facebook and Instagram pages! Go to the Buffalo area’s best school of dance and acrobatics, the premiere pre-professional dance studio, DansationsWNY! We always love seeing smiling new faces!