September is here, which means the start of a new dance season. Coming off of summer break and jumping back to a busy dance training schedule is a great time to start forming self care habits that you can carry through the year.
‘Self Care’ has been a trending term for a while now, and honestly I’m about it. It’s so important to make time to care for yourself and focus on your health because when we don’t, that’s exactly when we are more susceptible to injury, illness, and a general decline in our mental health. But how does self care look any different for dancers compared to people in general? Well in some ways, it doesn’t.
The top 3 tips you’ll find on any self-care list are exercise regularly, drink water, and get enough sleep. But most dancers are already doing this, maybe with the exception being getting enough sleep, because we are constantly moving. So what else should dancers be doing regularly to take care of themselves? I’ve got 5 self care tips I think all dancers should start implementing now.
1. Prioritize Rest and Recovery
Alright so I know I mentioned getting enough sleep as one of the top tips on a self-care list, but what I’m talking about is a step further than just getting enough rest every night. It’s important to take time off from our dance training to allow our bodies to recover; overworking our bodies and muscles can lead to injury over time. Rest and recovery will help combat physical and mental fatigue, and adding breaks into your regular schedule now will set you up for success in the busier times of the season. You can practice rest and recovery by having at least one day off from your dance training a week, taking breaks throughout the season, and you can even incorporate recovery rituals like foam rolling or massage therapy into your regimen. You’ll see better results and improve longevity by adding some time off into your schedule.
2. Make Time for Life Outside of Dance
Bouncing off of the idea of rest and recovery, it’s equally important to make time for things other than dance. Even though many dancers commit hours upon hours to their training each week, it’s important to have things that bring you joy and relaxation outside of dance. Make time for friends, family, and hobbies, or even just time to go outside. Having something other than dance will make your life richer and give you an identity outside of dance, and these things are so important for your mental health. It can also enrich your dancing, since you’ll have more life experiences to pull from and use for your performances.
3. Replenish Your Body with Plenty of Nutrients
Dance is a physically demanding activity, and the more hours you put into your training, the more you need to fuel your body. This means drinking plenty of water and ensuring that what you are putting into your body is enough to not only get you through that Sunday of rehearsals, but also enough to support your body in the recovery period after. A balance of complex carbs and protein will give you the energy you need to get through your training, and the right nutrients to help build and maintain your muscles. And if you are thinking “I need to watch what I eat to maintain my body type,” I want to stop you right there. Body type stereotypes and problematic body expectations in dance are a topic for a different day, but what I’ll briefly say is ANY BODY can dance. And a healthy body fueled by the proper nutrients is not only a more efficient, more prepared, body that is less likely to injure themselves, it also has no singular way of looking. So prioritize fueling your body properly and if you need to, seek out a nutritionist for help.
4. Listen to Your Body
I’ve heard a number of dancers, and even past students of my own that were visibly in pain say “I’m fine it doesn’t hurt that bad” or “after this rehearsal I’ll put some ice on it and it’ll be fine”. That way of thinking is actively ignoring what your body is telling you. Our bodies are very intelligent, and are constantly communicating its needs to us. But as dancers, we often put what we want or what we think our teachers want over what our bodies need. It’s important to listen when your body talks. Pain or regular discomfort are not normal and are often a sign of a deeper issue, like, you guessed it, injury. When you feel pain or discomfort, it’s important to stop dancing through it and rest. If the pain or discomfort continues, the next step is to go to a doctor to get things checked out. The more we listen and the sooner we pause to take action, the less severe the injury or underlying issue becomes, and the simpler and quicker treatment will be. Don’t wait until your body is screaming at you to listen, whether it be about pain, discomfort, or just being tired and needing a break.
5. Incorporate Regular, Effective Strength Training
Now it’s no surprise that this made it on my list. I could talk about how necessary strength training is for days, but the keywords here are regular and effective. If you add some strength training exercises to your regimen the week before you go to competition, it’s doing nothing for you. You build strength with consistency and repetition. You should be adding strength training into your regimen at least 2 times a week, if not 3. And the other keyword: effective. There are SO many strengthening exercises online, and many dance teachers who see something that’s trendy and add it into their classes, but don’t have the education to ensure the students are properly performing the exercises to reap the benefits of doing it. It’s important that we turn to the trained professionals for effective strength training methods, and one of the best ways to do this is by working directly with a trainer, and luckily enough there are more trainers every day that specialize in dance. Having a professional that is dedicated to helping you effectively achieve your goals has proven to show much better results than a once a week conditioning class taught by a dance teacher that lacks the strength training credentials.
Adding these 5 habits into your dance training at the start of a new season can set you up for success all the way through nationals. And the added benefit is they’ll become habits, so when you are stressed about that first competition, they will come as second nature and will support you effortlessly through the crazy weekends.
Pssst!
Are you a dance parent? Find out how you can help your dancer prioritize their wellbeing this dance season with our competition dance parent guide. It’s FREE! Just click here, type in your email, then check your inbox.
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