Returning to Dance: Advice for Getting Back in the Studio

Nova wears the Tate Crop Top in Cobalt, Dylan Capris and Neoprene Jazz Boot

It’s the moment the entire dance community has been waiting for - COVID lockdowns have come to an end, and studios are opening their doors to dancers once again. You’re absolutely aching to get back to dance classes to stretch your legs after months of being stuck inside! As exciting as returning to dance is, looking after your health during the transition from home to studio is paramount. We’ve put together our top tips for staying healthy as you return to dance, including fantastic advice from physiotherapist Stacey Kipouridis from Performance Medicine.

Mackenzie and Allegra wearing their Energetiks Low Heel Tap Shoes

Focus on strength

Building up your strength is vital to avoiding injury as you return to studio classes. If you’ve been dancing in smaller spaces during lockdown, you may have been limiting your movement and conditioning your body through low impact exercise; whilst you may have maintained your flexibility during this time, you’ll need to rebuild muscle endurance before attempting high intensity dance classes. “Try to do 1-2 strength-based sessions per week, on top of dancing…Working on endurance is going to be really important,” Stacey suggests, advising dancers to focus on strengthening these major muscle groups:

1. Lower legs

Improving the strength of your calves and intrinsic foot muscles will prepare you for jumps, and prevent any lower leg injuries as you return to the studio. To build these muscles, practise calf rises, and incorporate pointe-and-flex exercises with a Theraband into your conditioning routine.

Leticia wears the Kity Leotard and Tech Fit Jazz Boot in Tan

2. Glutes and deep rotators

Having control over your gluteal and deep rotator muscles is the key to avoiding many problematic hip, knee and ankle injuries. This group of muscles, also known as your “turnout” muscles, work to facilitate rotation, stabilise your balance, and are the power behind allegro work; strengthening this muscle group is foundational to excellent technique! To kickstart your glutes and deep rotators, practise side-lying clams. Check out our piece, Turning Out Better, for more information on activating your turnout muscles.

 3. Hamstrings

The importance of hamstring strength is often understated, but hamstring injuries can be particularly challenging to rehabilitate. Many dancers focus on maximising the flexibility of their hamstrings, spending too much time draped over their legs in long stretches, whilst neglecting the need to balance elasticity with strength. “Dancers pushing themselves in the studio are at risk of [hamstring] tears, so they’ll want to build their strength with exercises like a single-leg bridge,” Stacey recommends.

Teah wears the Tiffany Leotard in Cobalt and the Neoprene Jazz Boot in Tan

Pace yourself

Getting back to the studio is a dream come true for any dancer stuck in lockdown! However, even if your mind is ready to perform an entire solo en pointe on your first day back, your body needs time to regain the flexibility and endurance it may have lost.

“Hold back on jumping, and keep kicks to a half height of what you’re used to; if you’re used to kicking to 90 degrees, start at 45 degrees for the first few classes,” Stacey advises. Starting with simpler steps will give you the opportunity to concentrate on correct placement to avoid injury and improve fitness. “Work within a safe range until it’s feeling easier…after about two weeks, the body will adapt quite quickly,” Stacey encourages. Patience is key! When you enter the studio on your first day back, your body will be full of adrenaline - you may be tempted to skip warm up and move straight into turns and jumps. This is a BIG no! Before every dance class, make sure you’re completing a thorough warm up, including dynamic and static elements. For more information on warming up correctly, check out our article Dance 101: The Importance of Warming Up.

Ruby wears the Gail Camisole and vegan Tech Fit Jazz Boot in Black

 Maintain your routine

Being stuck at home for months can leave you desperate for a change. Whilst it’s fantastic to acquire new skills, we recommend steering away from any major changes in dance class during the upcoming months; this includes picking up new dance styles, and commencing Pointe Work for the first time. Your body won’t be performing at full strength yet, so it will be safest to work in dance styles you are familiar with. You can always introduce extra classes to your schedule once you’re back in the swing of things! Stacey notes that anyone starting Pointe Work for the first time should wait until Term 1 of 2022, and organise a Pre-Pointe Assessment with their physiotherapist, “Going onto Pointe is a new skill; when you’re learning a new skill, you’ll want at least 4-6 weeks to practise,” she explains, “I’d recommend that dancers focus on strength work over the upcoming months…Then they’ll be ready to safely start Pointe next year.” Learning to dance en pointe is a wonderful experience, and should be done when you are feeling strong, confident and supported!

Listen to your body 

It’s an age-old adage, but for dancers returning to the studio after lockdowns, it can’t be stated enough: your body is your instrument, and it’s your job to listen to the signals it sends you. If you feel any strong pains as you return to dance classes, get an assessment from your physiotherapist sooner rather than later, and don’t push yourself to do steps which cause discomfort. “It’s totally normal when you go back to the studio to feel sore in your muscles, but if [pain] is not resolving within 2-3 days, it’s best to get it checked,” Stacey advises. Injuries to watch out for during your first few weeks back in the studio include ankle and lower leg strains, hamstring strains, and hip clicking. Stay focused on how your body is feeling throughout this time, and give yourself plenty of rest and recovery between classes.

A dancer rehearses backstage during the Lucie Saranova Awards.

Be kind to your mind

COVID lockdowns have been a huge challenge for dancers across the world. Studios have been forced to close, auditions and performances have been cancelled, and many dancers are coming to terms with the physical strength and technique lost during this time. Firstly, acknowledge the resilience it has taken to get you to this point, and let yourself grieve any opportunities you may have lost to COVID. It’s completely normal to experience feelings of sadness, anger and anxiety as you return to dance classes – let yourself feel these emotions, and try not to judge yourself for any negative thoughts that enter your mind. As you head back to the studio, focus on redefining your goals. Make sure these goals are realistic, taking the physical and mental setbacks of COVID lockdowns into account - it’s OK to take a few steps backward as you move toward your dreams. If you are struggling with overwhelming feelings of sadness, anger or emptiness, please reach out to someone you trust, and make sure to book in for a chat with a professional psychologist. You can also visit Beyond Blue, Reach Out and Headspace for further resources and support in maintaining mental health.

Stay COVID safe

It goes without saying – however, don’t forget the basics of COVID safety! Wash your hands regularly, wear a mask when necessary, practise social distancing, and follow the government guidelines put in place to keep you safe.

Heading back to the studio marks the start of a new chapter in your life as a dancer. You’ve made it through the challenges that came with lockdowns, and now it’s time to start moving again! Keep these tips in mind as you transition back to the studio, focusing on your health and wellbeing – your body will thank you. Happy dancing!

Thank you to Stacey Kipouridis and Performance Medicine for sharing their contribution to this article. For more information on Stacey Kipouridis or to book a consultation with Performance Medicine visit their website below.

Article by Taylor Venter
Photography by Elly Ford