HEAD2TOE PHYSICAL THERAPY
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Dance Medicine & Performance Resources

Helpful Tips for Dancers & FAQs

Rest & recovery - are they different?
Often the concept of Rest is paired with Recovery. Let’s clarify upfront – recovery happens during rest – and rest does not have to mean lying around on the couch. Movement is encouraged, but we want to rest from the repetition of movement performed in the dance studio.
During training, there is a cycle that needs to happen for positive changes to occur.
train → fatigue → recover → super-compensation (“grow stronger”)
Picture
​It may seem confusing, but getting stronger happens on the rest/recovery days, not the training day!!!!

During periods of rest, muscles and other tissues have a chance to recover and repair from the physical demands placed on them. It is through the repair process that tissues adapt and become stronger and more resistant to fatigue. Dancers want to minimize fatigue from a performance standpoint – think, crushing that solo until the very last second without losing steam – but also to decrease risk of injury (for which fatigue is a HUGE factor).

If rest/recovery days do not happen, dancers will get stuck in a train & fatigue-only cycle WITHOUT the super-compensation and WITH the risk of injury. 

It's also important to note... it takes longer to rebuild strength and stamina if dancers are overtraining than if rest/recovery days are a regular part of their routine. A good indicator of not enough rest is when overall performance is not improving over a period of time, even with progressive overload during training.
 
Recommendations for Rest & Recovery:
  • implement an effective cool down at the end of each exercise bout to support tissue regeneration
  • relative rest or reduced intensity/duration of exercise for 1 day following training – if training is typical – and 2 days if training is excessive or clustered (2-3x/day for several consecutive days)
  • rest and recovery days should also follow performances, auditions, and conventions
  • relative rest periods of 2-3 consecutive weeks, 2-3x/year
  • activities like low-intensity swimming, cycling, jogging, walking, Pilates, and yoga are all great options
**NOTE: nutrition and sleep are incredibly important for recovery as well 

​
​If you’re curious about how you/your dancer can optimize training by implementing an individualized rest/recovery plan, click the button below and we can chat about goals and come up with a plan for how to achieve them.
Learn More
Head2Toe Physical Therapy
Dance Medicine & Performance


Dr. Meghan Gearhart, PT, DPT, MS, CMTPT
Email: pthead2toe@gmail.com

Phone: (704) 464-2079
Instagram: @head2toe_physicaltherapy
​By appointment only

​**We are a mobile practice and work with dancers in their homes as well as dance studios, Pilates studios, and other convenient locations throughout Charlotte, NC and surrounding regions. 
​One-on-One Services
  • dance physical therapy
  • dance performance training
  • comprehensive annual wellness exams
  • dancer screenings
  • pointe readiness assessments
​
Group Workshops/Classes
  • ​injury prevention
  • improving flexibility, turnout, leg extensions, endurance, etc.
  • pointe preparation
  • topics for teachers - anatomy, growth & development, etc.
  • dance conditioning
  • ​Pilates Mat classes
  • Home
  • About
  • Services
    • One-on-One Services for Dancers >
      • Dance Physical Therapy
      • Dance Performance
      • Dance Wellness
      • Dance Screenings
    • Group Services for Dancers >
      • Dance Workshops
      • Pilates & Dance Conditioning Classes
      • Dancer Wellness Workshop Series >
        • Dance Injury Prevention Workshop
        • Improving Flexibility Workshop
        • Improving Turnout Workshop
        • Improving Leg Extensions Workshop
  • Resources
    • Talk to a Dance PT
    • Success Stories
    • Local Resources
    • Independent Learning >
      • Hip popping in dancers
      • Foam rolling for dancers
      • Hydration for dancers
      • Warm-ups for dancers
      • Rest & recovery for dancers
      • Off-season for dancers
    • Organizations/Publications
    • Blog
  • Contact