Do you at times feel pain dancing? Dance demands a great deal of devotion, hard work, and strength, and it can be painful at times. Dancers might sustain painful injuries ranging from aching muscles after a long practice to injuries sustained during a fall to foot pain after dancing on pointe. 

Do you find that your legs hurt after dancing and there is pain preventing you from lifting your legs as high as you'd like? Due to lower back pain, are you hesitant to proceed into arabesque? Is it difficult to get into a plie because of foot pain? Your dancing may be hampered by pain, but you have options because fortunately, there are various remedies and exercises that aid in muscle recovery for dancers. 

Why Do My Legs Hurt After Dancing?

Shin splints, stress fractures, and other conditions can cause pain in the lower leg. This can be induced by overuse, an increased number of sessions or the intensity of your the workout. This happens when the muscles become overworked, causing the stress overload to a miniature tears in your muscle. 

Leg Strengthening Exercises For Dancers

Below are a few leg exercises for dancers that build endurance and muscle strength, allowing you to push yourself much more. 

Burpees

This high-intensity workout is an excellent warm-up since it works your entire body, allowing you to dance quicker and stronger. Arms, chest, quads, gluten, hamstrings, and core are all targeted with burpees.

Cardio

Cardio exercise boosts your stamina. You won't be out of breath in class if you enhance your stamina.

Squats

Squats make you a better dancer by strengthening your entire body. Your legs will be stronger, and you'll be able to hit moves harder. Not forgetting to mention that this is a great leg workout for dancers.

Skaters

Skaters can help you develop your glutes while also improving your balance. Skaters aid in balance and posture while also making your movements more fluid and natural.

Leg Flexibility Stretches for Dancers

Stretching is an important component of dance and can physically and emotionally prepare you for dance. Stretching impacts flexibility and overall performance as a dancer, whether you're performing or just practicing. Here are five of the most effective stretches for improving and preparing for any form of dance (i). 

1. Hamstring Stretch
2. Kneeling Quad Stretch
3. Split Stretch
4. Quadriceps Stretch
5. Shoulder/Arm Stretch

How To Treat Sore Muscles After Dance

It's not easy for your body to dance for a full lesson. As you move through your choreography, your muscles are working overtime to keep you on rhythm and on target. Make time to recover in preparation for the next days practice and show your body some love!

The Cool Down

You'll want to give your muscles a decent cool-down or a recovery dance after hours of bending, jumping, twisting, and turning. Stretching and other moderate movements, like warming up before practice, should become part of your routine. On the other hand, a fast cool-down technique tells your muscles it's time to relax if they've been tense or weary after practice. 

Proper Hydration

Make sure to drink plenty of water before, during, and after practice. As you sweat, you lose electrolytes and may become extremely thirsty. Slicing cucumbers, limes, kiwis, or other fruits and letting them soak in your water is a terrific method to add flavor to your water. Your water will have transformed into a naturally sweet and pleasant drink loaded with nutrients by the end of class!

A Warm Bath

After practice, unwind by soaking in a warm bath. Add a small amount of Epsom salt to your bathwater for added muscular relaxation. If you don't have access to a bathtub or don't have time to bathe your entire body, soak your feet instead.

Elevate Your Legs

Elevating your legs after practice can assist them relieve some of the physical tension they've been under while also increasing circulation and letting you relax. You can prop your legs up with a cushion or by lying on your back on the floor with your legs straight up against a wall. Taking the strain off your legs and feet will provide them with much-needed rest.

Take A Day Off

If you have a busy schedule or find it difficult to follow to daily routines, try setting out a full day for rest. This will not only allow you to devote some time to relaxing your body, but it will also allow you to devote time to other activities that give you happiness.

Check out our blog on the symptoms that you need a rest day; for more information on the benefits of taking a day off or a rest day:

Reference:

(i) https://www.fredastaire.com/brookfield-wi/blog/5-best-stretches-dancers/