Injured, Not Out: How to Know When to Push… and When to Pause
Before we even get into this… let’s start here.
A Quick Disclaimer (Because It Matters)
I am a dance mom.
Not a doctor. Not a physical therapist. Not a licensed medical provider.
Everything shared in this blog is based on personal experience, conversations with professionals, and general research. It is not medical advice.
If your dancer is injured or you’re unsure what to do… please consult with a licensed medical professional before trying anything new.
Also… you’ll see some product recommendations throughout this blog. These are affiliate links through my Amazon storefront. If you choose to use them, thank you for supporting small creators like me 💙
Let’s Talk About the Reality of Injuries
If your dancer has been dancing for more than five minutes… you already know.
Injuries are part of this world.
Not always big, dramatic, season-ending injuries.
But the little ones. The nagging ones. The “it’ll be fine” ones.
Until suddenly… it’s not fine.
Our Reality Check Moment
My dancer had been working through a strained muscle for a bit.
We were doing all the right things:
Light days
Adjusting training
Being mindful
And then…
Competition day.
One wrong turn.
One tweak.
And BAM.
Crocodile tears.
Not the emotional kind. The pain kind.
When It Happens in Real Time
This is where the dance community honestly shows up in the best way.
We had dance moms who are nurses and even a Nurse Practitioner step in to help assess what was going on.
And in that moment, we went into action mode.
We used:
Dragon Balm/Tiger Balm for topical relief
Lidocaine creams for localized pain support
Instant ice packs (because NO heat on a fresh strain… it’s already inflamed)
Aleve for inflammation
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We supported her through the rest of the day…
But we were also watching closely.
The Follow Up Matters
After the competition, we followed up with her primary care provider.
She was prescribed a stronger anti-inflammatory (essentially a higher dose of what we were already using), and we committed to something that is VERY hard in this world:
Rest.
Not full shutdown.
But:
Marking dances instead of full out
Pulling back intensity
Letting her body actually recover
Within a week, she was already feeling significantly better.
But full recovery?
That’s going to take closer to a month.
And that’s normal.
Let’s Talk About the Hardest Part
The decision.
Push through… or sit out.
Because here’s the reality:
There is pressure.
Team expectations
Not wanting to let people down
Missing out on stage time
Identity tied to being “the reliable one”
And when your dancer is older, like mine…
You’re not the only one making that decision anymore.
We left it up to her.
But we were very clear:
If it got worse… we were pulling the plug.
And her studio?
Fully supportive. Ready with an understudy if needed.
That matters more than anything.
Understanding Levels of Injury
Not everything is created equal.
Level 1: “Ouchies” and Bruises
Sore muscles
Minor bumps
General fatigue
These are normal. Manageable. Expected.
Level 2: Strains, Pulls, Overuse
Muscle strain
Lingering pain
Limited range of motion
This is where you need to pay attention.
Support it. Adjust. Monitor closely.
Level 3: Hard Stop Injuries
Sprains
Possible fractures
Sharp or worsening pain
Inability to bear weight or move properly
This is not a “push through” moment.
This is a stop.
Immediately.
Because one performance is not worth turning a short recovery into a long-term issue.
When to Push… and When to Pause
This is the gray area.
And it’s different for every dancer.
You might be okay to push (carefully) if:
Pain is mild and improving
Movement is still strong and controlled
You have support in place (wrapping, icing, etc.)
You’re actively monitoring it
It might be time to pause if:
Pain is sharp, worsening, or constant
Technique is compromised
Compensation is happening (which can cause more injuries)
And Let’s Be Very Clear About One Thing
If something is sprained… broken… or truly injured?
STOP.
Hard stop.
Sit out the day. Sit out the weekend.
Heal properly.
Because coming back stronger next week is always better than being out for months.
Prevention Matters More Than Recovery
We can’t prevent everything.
But we can support our dancers better.
Things that matter:
Sleep (more than they may want, always)
Nutrition and hydration
Proper warm up and cool down
Rest days
And yes… supportive care like:
Massage
Body work
Chiropractic care
I know chiropractic care isn’t for everyone, but for our family, it’s been incredibly helpful. If it’s something that aligns with your values and comfort level, it can be a great tool.
Final Thoughts
Injuries are part of the journey.
But how we handle them?
That’s what matters.
It’s not about pushing through everything.
And it’s not about pulling back at the first sign of discomfort.
It’s about:
Listening
Supporting
Adjusting
And sometimes making the hard call
Because at the end of the day…
One performance is never worth long-term damage.
Your dancer’s health comes first.
Always.
Until next time, TCDM Fam. 💙
