Back To Dance Tips

As a Chiropractor that also knows what it is like to train as a performer in a professional program, there are a few things I advise now that I wish I knew back then. If you want to thrive and get the most out of your performing arts program or high intensity training schedule, try these tips:

Seek Out Care Early

Often I see two kinds of injuries in the clinic. One that has just started to pop up and then of course injuries that have been ignored for too long. The longer you are living and moving through an injury without care, the longer it will likely take to recover. You are also most likely compensating in some way with your motor patterns, which develops incorrect patterning, but also causes secondary strains. Have a team ready that at any time, you can book an appointment with the right person who can help resolve any physical injuries before they become chronic and more difficult to resolve.

Dynamic Warm Up

Try not to sit in a static stretch when warming up. Instead, use dynamic big muscle movement to get blood flowing and to heat up the tissue. Then challenge the tissue with end range control instead of end range passive flexibility. Passive stretching takes away your power and control and can actually contribute to an injury more than it prevents. 

Stability Build Up

If I could add a concept to a Warm Up, it would be the addition of a Build Up. Standing for prolonged periods is common in performing arts programs. By building up stability from the feet, many injuries can be prevented. Asking resources like dance teachers and dance Chiropractors for ideas of what exercises help with stability of the feet, ankles, and knees helps provide a solid base for all of the movement required when training in a performing arts program.

Fuel

Most elite movers think of their food as fuel for their demanding schedule. Nutrient dense food, high in protein and fibre will help keep you fueled and full during long rehearsals or classes where breaks are impossible. Running from one class to another doesn’t always allow time for the food we prefer. Sometimes meals are hard to prepare so plan out your snacks. Having great snack options on hand will keep you going, prevent fatigue, and help your muscles and other tissues actually grow and evolve.

Recovery Day

You need at least one day off where you don’t focus on pushing yourself, but allowing your body to catch up. Your body grows, heals, and repairs while you are resting. Build a selfcare day into your schedule where you let your body rest from high demands, but instead take care of simple or non-demanding tasks. Your movement on these days can include gentle movement for blood flow or for mental health but shouldn’t feel too athletic or intense. 

Hydrate

If you are training physically in a dance class or a stage combat class you are likely getting sweaty. Hydration is important to keep your body healthy, your voice healthy, and to keep you going, pushing, and growing. Hydration looks like water, or water with electrolyte (coconut, or added ingredients). If you have caffeine then you will need more water. You want to also have water throughout the day, so bring a bottle with you. Saving your water intake for the evening is less effective and will mess with your sleep (aka recovery). 

Join Your Community

You are in an intense program and going through this as a cohort or a group will make life easier. You are not alone, and there is no prize for who succeeded the most without help. Ask for help, join group events, study with a friend, go over choreo with a buddy. These things all add up to help keep you on track, and to remind you that other people are going through something similar. 

Something Not-School Related

You will get to points in your schedule where you have been sleeping, breathing, and eating everything performing arts or things related to your program. Now, I understand that students in performing arts programs are studying one of their favourite things, but it can still get overwhelming. You are more than just a student, or a dancer, or a singer, or an actor. Keep outside relationships, and interests burning. Sometimes it is even nice to take a dance class outside of your program to even remind you that life in performing arts exists outside of your school. When I was at Sheridan studying musical theatre, I would sometimes take a dance class at Metro Movement just to remind myself that there are other classes, other teachers, other values, and the world is so much bigger than just Sheridan. 

Nest

I know most students don’t have a big budget, but I believe in nesting. Nesting is where you put effort into your room or your apartment so that going home brings you joy. Have photos of people who are cheering you on, because there will be tough days with tears (I will never forget the day the head of my program in front of my entire class said that he has been wondering how I got INTO the program, yes that actually happened). When you are having a stressful moment related to your program you want to be able to put that away, and go home to a different vibe. You want your home to feel comforting, healing, and joyful. Performing arts programs are very demanding both physically, but also emotionally and mentally. Having an escape will help you recover and be ready for another demanding day.

My biggest recommendation is to ask for help. You are not alone, and schools have so many resources and support staff. You are paying as a student for these services to utilize them while they are available to you. Even as an alumni I used Sheridan’s services to prepare for my Chiropractic School interview. You got this, and there are so many friendly faces here to help.