Dancing Through the Demands of Competition Season: Protecting the Body, Mind and Nervous System

Competition season is a time of nonstop training, back-to-back performances, long travel days, and E-6000 glue. As we reach the busiest time in a dancer’s year, it is important to reflect on how such a high frequency and intensity of performance can affect both the mind and body. It is no secret that competitive dance studios see the highest rate of injury and burnout throughout competition/convention season. As a physical therapist specializing in women’s/pelvic health (and a former competitive and collegiate dancer), I have a strong passion for this subject! 

There are three topics in particular that are of high interest to me: 

1. Why does the rate of injury increase during competition season, and what can a dancer do to better prepare their bodies for long weekends of performances? 

2. What are easy and effective techniques that can help reduce stress and promote better neuromuscular healing?

3. How can an adolescent dancer prepare their body for times of intense training

   and competition while also menstruating?

Let’s break down each of these topics and explore some effective, dancer-specific strategies to support performance, recovery, and overall wellbeing during this competition season!

Preventing Injuries During Competition Season

Research shows that rapid increases in workload combined with insufficient recovery significantly elevates injury risk in aesthetic athletes.¹ Dancers - this should sound off an alarm! How many weekends have you spent performing or taking class on an already fatigued body, running on minimal sleep, inconsistent nutrition, and dehydration? Chances are, it’s been more often than not. Over time, repeated exposure to these stressors overloads the neuromuscular system, leaving you more vulnerable to injury.

The most common competition injuries include the following:

• Groin and hip flexor strains

• Lower back and pelvic pain

• Thoracic spine and rib injuries

• Knee and ankle overuse injuries

Warming up the body is one of the most important tools we can implement to prevent injury. The concept of a warm-up can become tricky during long competition days, as there are often large gaps of time in between performing your dances. Ideally a 30 minute warm-up should be completed at the start of your day to target deep core activation, dynamic spinal and hip mobility, and cardiovascular readiness. In addition, a shorter 10 minute warm-up should be performed prior to returning to the stage to ensure the core muscles are primed to support the spine and pelvis, maintain neuromuscular activation, and reduce injury risk.³

Fueling, hydration, and gut health play a huge role in reducing injury risk, especially during competition season. With long days, packed schedules, and high stress, dancers often end up underfueling or underhydrating, while relying heavily on quick fixes like candy and caffeine to get through the day. While those may give a short burst of energy, they can contribute to muscle fatigue, delayed recovery, pelvic floor tension, constipation, and decreased coordination or endurance over time.⁴ Packing easily digestible, carbohydrate-rich snacks can help keep energy levels steady throughout the day, and prioritizing electrolyte replenishment after sweating is key during long, physically demanding weekends (one of our clinic’s preferred electrolyte options is LMNT packets).

Managing Stress and Supporting the Nervous System

Competition season often keeps dancers stuck in a constant state of stress. This “fight or flight” response, driven by the sympathetic nervous system, can make it harder for the body to heal and can increase sensitivity to pain when it’s turned on for too long.⁵

Simple breathing techniques (especially those that emphasize slow, controlled exhales) can help stimulate the vagus nerve and shift the body into a parasympathetic, or “rest and digest” state. Research shows that breathing-based interventions can improve recovery and reduce pain perception in athletes.⁶

Some of my favorite go-to stress management techniques include gently pulling on the ears, practicing deep breathing while listening to calming music, or stepping outside for a moment of fresh air to help reset the nervous system.

For more information regarding vagus nerve regulation, check out this blog post → https://www.healthycorewellness.com/single-post/vagus-nerve-resets-for-pain-management 

Dancing During Menstruation

It’s often overlooked, but a dancer’s body needs extra care during menstruation. I want you to think about the TLC your body needs during a regular weekend of competition - now imagine how much more it needs while you are also menstruating. The effects of constant hormonal fluctuations can’t be discounted, especially as decreased levels of estrogen and progesterone during menses can contribute to lower energy levels and decreased muscle extensibility.⁷

Here are some simple and effective strategies to combat menstrual-related symptoms: 

• Allow longer warm ups and cool downs to ease pain and improve soft tissue extensibility.

• Incorporate a gentle abdominal massage or fascial rolling for decreased intraabdominal pressure and tension.

• Increase your water intake! Aim for greater than or equal to 80-100 oz of water per day, which meets general hydration recommendations for adolescent athletes and supports your body during menstruation. Bonus tip: drink an additional 8-12 oz of fluids before rehearsal or performances to stay ahead of dehydration. ^8,9

  
  

When to Seek Help

Competition season is tough on a dancer’s mind and body. Even after implementing specialized training and injury prevention strategies, musculoskeletal concerns are still bound to pop up. Here at Healthy Core, our specialized physical therapists can help you stay healthy, prevent setbacks, and recover faster through hands-on treatment and continued education. 

Some of our favorite treatments for dancer-related concerns include: 

• Integrative dry needling (IDN)

• Percussion, cupping, and instrument assisted soft tissue mobilization (IASTM)

• Fascial mobilization

• Deep core retraining

Good luck this competition season! Your PTs are here to support your body’s peak performance so you can step on stage strong, confident, and ready all season long. 

References:

1. Drew MK, Finch CF. The relationship between training load and injury in athletes. Sports Med. 2021;51(2):269‑285. doi:10.1007/s40279-020-01381-2

2. Johns Hopkins Medicine. Common Dance Injuries and Prevention Tips. Updated 2025. Accessed January 13, 2026. https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/common-dance-injuries-and-prevention-tips

3. Silva LM, Neiva HP, Marques MC, Izquierdo M, Marinho DA. Effects of warm‑up, post‑warm‑up, and re‑warm‑up strategies on explosive efforts in team sports: a systematic review. Sports Med. 2018;48(10):2285‑2299. doi:10.1007/s40279‑018‑0958‑5

4. Thomas DT, Erdman KA, Burke LM. Nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543‑568. (Comprehensive review linking energy availability, fueling, hydration with performance and injury risk)

5. Jensen CD, Martinez RL, Holmgren NJ, King AC. Competition stress prolongs exercise recovery in female Division I collegiate soccer players. Sports (Basel). 2025;13(12):454. doi:10.3390/sports13120454. 

6. Laborde S, Mosley E, Thayer JF. Breathing, vagal activity, and sport performance. Front Psychol. 2021;12:620780. doi:10.3389/fpsyg.2021.620780

7. Elorduy‑Terrado A, Torres‑Luque G, Radesca K, et al. Evaluation of the impact of hormonal fluctuations during the menstrual cycle on the performance of female athletes—a systematic review. Muscles. 2025;4(2):15

8. Children’s Hospital Los Angeles. For young athletes, drinking water and eating healthy is key. Published 2025. Accessed January 13, 2026. https://www.chla.org/blog/advice-experts/young-athletes-drinking-water-and-eating-healthy-key

9. Hopkins Medicine. Sports and hydration for athletes: Q&A with a dietitian. Published 2022. Accessed January 13, 2026. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes

written by Isabella Pete - January 2026