As a teacher or studio owner, one of the most important things you can teach your dancers is the difference between being sore and being in pain. One is safe to work through. The other means it’s time to rest. Many dancers, especially those who’ve never been injured, simply can’t tell the difference yet.
Share this with your students so they can recognize what they’re feeling.
Soreness vs. Pain at a Glance
| Muscle Soreness | Pain | |
|---|---|---|
| Where you feel it | In the muscles only | In the muscles and the joints |
| What it feels like | Tired while working, tight and achy at rest | A sharp sensation |
| How long it lasts | 24 to 72 hours | Lingers, during exercise and at rest |
| Warm-up and movement | Feels better after warming up and stretching | Doesn’t go away, or gets worse |
| What to do | Keep training, with a proper warm-up and cool-down | Stop and rest |
Muscle Soreness
Soreness is very common in dancers and acrobats, because so much of what we do is eccentric work: lengthening muscles while they’re working. Soreness doesn’t mean a student needs to stop training. It means warm-ups and cool-downs matter. Warm up to raise the heart rate before class, and cool down to lower it slowly after. The sooner sore muscles get moving, the sooner the soreness fades.
Pain
Pain is different. It’s a signal to stop. Students should rest, and if the pain doesn’t settle, see a medical professional. Catching it early can prevent a full injury that takes months to heal.
If a student feels pain regularly, a physiotherapist can assess where it’s coming from. Often, a few simple daily exercises are enough to get them back on track and prevent a more serious injury.
Train for the Long Run
Dancers need healthy bodies for life, not just for this season. Teach them to train smart, warm up and cool down every class, and back off when something hurts.
