Dancing is a beautiful mix of strength, control and expression. But it also puts a lot of pressure on your feet and ankles. Whether you or your child dances for fun, trains at a competitive level or performs professionally, it’s easy to brush off discomfort as just part of the routine.
Still, not all pain is harmless. Sports like dance demand so much from your body, especially your feet and ankles. But some injuries need more than just rest and ice.
Some injuries can cause long-term damage if they aren’t treated early. What starts as a minor ache can quickly become more serious, keeping you off the dance floor longer than expected.
We spoke with Daniel Latt, MD, PhD, an orthopedic surgeon specializing in sports medicine and foot and ankle surgery with Banner – University Medicine. Dr. Latt has cared for dancers at the University of Arizona School of Dance for over a decade, providing him with unique insight into the demands that dance places on the body. He shared common injuries he sees in dancers and steps you can take to protect your feet and ankles.
Common foot and ankle injuries in dancers
Ankle sprains
“Ankle sprains are one of the most common injuries that I see in dancers,” Dr. Latt said. “Ankle sprains occur both during dance class or rehearsal and during normal activities.”
A sprain happens when the ligaments in your ankle get stretched or torn. Ligaments are strong bands of tissue that help keep your joints stable. One bad sprain, or several smaller ones, can lead to long-term ankle problems if not properly treated. Dancers have a higher risk of sprains because they do a lot of jumping, turning and quick movements.
While dancers frequently experience ankle sprains, they also tend to heal quickly.
“However, dancers often have well-conditioned ankle muscles before injury, so they can usually bounce back faster once healing starts,” Dr. Latt said.
Stress fractures
Stress fractures are small cracks in the bone caused by overuse. They often begin as a dull ache that worsens over time, especially during activities such as jumping or turning. The primary treatment is to give the foot a rest. This typically involves immobilization (wearing a boot or cast) and reducing activity to allow the bone to heal properly.
Achilles tendinitis
This is pain or swelling in the tendon behind your heel. Repeated strain or not enough recovery time between practices can cause it.
Posterior impingement and tendonitis
Posterior ankle impingement is pain at the back of the ankle when you point your foot. It can be caused by a few things, including tendonitis in the flexor hallucis longus (FHL) tendon (the tendon that helps pull your big toe down).
It may also happen if there’s an extra bone in the back of the ankle called the os trigonum that becomes irritated or if the soft tissue in the back of the joint becomes thick and inflamed.
“Posterior ankle impingement and FHL tendonitis are especially common in ballet due to dancing on pointe,” Dr. Latt said. “These injuries are much less common in other forms of dance.”
Sesamoiditis
The sesamoids are two small bones under your big toe joint. Pain in this spot is common among dancers, especially those who spend time on demi-pointe or pointe. It can also come from repeated landing on a hard surface.
“Injuries to the great toe are more common in modern dance,” Dr. Latt said. “Dancing barefoot on hard floors can put added stress on this area.”
Plantar fasciitis
Plantar fasciitis is the most common cause of heel pain. The pain is often worse in the morning or after dancing. It happens when the thick band of tissue along the bottom of the foot becomes damaged from overuse. Over time, this can lead to small tears and breakdown of the tissue, causing pain and stiffness.
Bunions and hammertoes
These structural problems can be made worse by tight shoes or dance positions. Over time, they may become painful and harder to manage.
Signs your dance injury needs attention
It’s normal to feel a little sore after a tough class or performance. But if the pain sticks around or worsens, it’s time to see a foot and ankle specialist.
Here are signs your injury might need medical care:
- Pain that lasts more than a few days
- Swelling that doesn’t go away with rest
- Numbness, tingling or feeling unsteady
- Foot shape or alignment that looks different than usual
- Trouble walking or putting weight on your foot
- Pain that gets worse every time you dance
Don’t dance through the pain
Dancing through pain can make things worse. “Many dancers try to push through the pain,” Dr. Latt said. “While that can sometimes work for minor injuries, it can turn others into chronic problems.”
Instead of powering through, consider modifying your movements.
“You don’t always have to stop dancing completely,” Dr. Latt said. “Avoid the painful move or position so the injured part can heal while you continue practicing other elements.”
Ignoring the signs can cause your body to compensate in unhealthy ways, leading to pain in other areas, such as your hips, knees or back. In some cases, delaying care can even lead to a longer recovery or surgery.
How foot injuries are diagnosed and treated
When you visit a foot and ankle specialist, you’ll get a dancer-focused exam from someone who understands the physical demands of your art.
Here’s what to expect:
- History: Sharing details about your pain — when it started, where it hurts, what brings it on, and what makes it better or worse — can help your doctor figure out what’s going on.
- Physical exam: Your doctor will check your range of motion, strength, flexibility and pain points.
- Imaging tests: An X-ray, MRI, or ultrasound can help spot fractures, tendons, ligaments and cartilage problems.
- Conservative treatments: Most injuries don’t require surgery. Treatment might include rest, ice, bracing, taping and/or physical therapy.
- Advanced care, if needed: Immobilization, injections or surgery may be recommended for more serious or stubborn injuries.
- Personalized recovery: Your care team will create a plan to help you return to dance safely and confidently.
Dr. Latt shared that rest and recovery don’t always mean complete downtime.
“We try to rest the injured part during daily activities, like walking around campus or school,” he said. “That way, we can save the dancer’s limited function for rehearsals or class.”
Protecting your feet and ankles for the long haul
Injury prevention is just as important as treatment. Here’s how to protect your feet and ankles:
- Stretch and strengthen: Build flexibility and strength in your ankles, arches and calves.
- Wear the right footwear: Supportive shoes are important both in the studio and outside of it.
- Increase training slowly: Avoid ramping up practice time or intensity too quickly.
- Don’t ignore pain: Pain is not a badge of honor. It’s your body telling you it needs help.
- Build your care team: A sports medicine or orthopedic provider can help you stay healthy season after season.
“Strength and endurance training are essential before taking on a heavy workload,” Dr. Latt said. “This can be done through resistance training like weights, TheraBand or Pilates.”
Takeaway
Foot and ankle pain isn’t something dancers should ignore. What may seem like a small issue today could lead to long-term damage if left untreated. Listen to your body and don’t be afraid to ask for help. A foot and ankle specialist can get you back on your feet, dancing safely for years to come.
Why choose Banner Health for dance-related injuries?
At Banner Health, we understand the unique demands that dance places on your body. Our team includes expert foot and ankle surgeons who treat dancers of all ages — from children in their first recital to professionals on tour.
When you choose Banner Health, you can access board-certified specialists, on-site imaging, physical therapy and surgical care, as well as personalized recovery plans that support the whole dancer.
Don’t dance through pain. Schedule an appointment today with Banner Health.
