How to Prevent Hip Injuries in Ballet

Hip injuries are something that nearly every ballet dancer will face at some point in their life, especially as they get older. Simple moves like a hip turnout can be very hard for a woman to do and while it may have been easy when they were a teenager, it becomes more complicated later on. The movements that a ballet dancer goes through places an enormous amount of strain on their bodies and the hip socket. The hip can tear, become inflamed, or even require surgery. To prevent hip injuries in ballet and to avoid surgery, dancers need to look for signs of an injury and take their time warming up.

Difficulty: Moderately Easy

Instructions

1. Increase the mobility of your hips by doing specially prescribed stretches. Any qualified ballet instructor can show a dancer the proper way to stretch.

2. Warm up slowly by stretching out your entire body, rather than jumping right into a dance routine. This gives your body time to adjust to the movements and feel ready to take more strain.

3. Use other forms of exercise to increase the muscles in your body and stretch them out. Swimming and cycling are two types of exercise that can increase muscles and help to prevent hip injuries.

4. Know your limits when it comes to ballet dancing. If your hips feel tight and your muscles are sore, take a break from your dance routine.

5. Learn about the symptoms of hip injuries and watch for them when dancing or working out. You’ll notice if your hip suddenly starts popping, or if something doesn’t feel right.