How to Take Care of Your Body as a Dancer

How to Take Care of Your Body as a Dancer
by Julianna Rubio Slager

When I started dancing, I didn’t have all the knowledge I’m sharing with you today. I learned the hard way, through trial and error, how important it is to take care of your body—not just for your dance career but for your overall well-being. The truth is, small, consistent steps can make a huge difference, both mentally and physically. So, if you’re thinking you don’t have time, let me remind you: two minutes a day is enough to start. It’s about building the habit. Don’t get overwhelmed—just get started.

Injury Prevention: The Power of Ice & Heat

One of the simplest ways to take care of your body is to understand when to use ice and when to use heat.

• Ice helps reduce swelling and inflammation. It’s great for acute injuries, like sprains or tendinitis.

• Heat relaxes tight muscles and increases blood flow, perfect for lingering injuries or muscle stiffness.

  • Pro tip - do not heat an injury until 48hrs after and always go to the PT for medical help!

• Even a few minutes of icing after a long rehearsal can help you stay injury-free and cut down on swelling in your feet and ankles.

Fuel Your Body

Nutrition fuels your performance. Prioritize foods that keep you strong and energized:

• Protein like eggs, chicken, and nuts helps with muscle repair.

• Antioxidant-rich fruits like berries and leafy greens reduce inflammation.
  Adding small changes to your diet can have a huge impact. Start with one adjustment—maybe swapping out a sugary snack for a handful of almonds. You’ll feel the difference.

Cross-Training for Balance

Dance alone isn’t enough to keep your body balanced. Activities like Pilates, yoga, and strength training help target muscles that might be neglected during class. Consistency is key here. Even two minutes of focused exercises each day can make a big difference.

Prioritize Rest and Recovery

Sleep is often overlooked, but it’s essential for injury recovery, focus, and performance. Aim to get enough rest each night. You’ll see your energy, memory, and mood improve in and out of the studio. Put your phone in a different room and get serious about your sleep! I have a sleep mask with headphones built in that I LOVE and helps me feel rested even on tour.

Stretching and Strengthening

A strong, flexible body is less prone to injury. Build stretching and strengthening into your routine, but start small. Two minutes of stretching before bed or between rehearsals can be all it takes to begin seeing progress.

Taking care of your body as a dancer doesn’t have to be complicated or time-consuming. It’s about discipline and small, consistent actions each day. Start with just two minutes—whether it’s icing after class, adding a new healthy food to your diet, or stretching before bed. You’ll be amazed at how those small steps can add up to big changes over time. Trust me, I’ve lived it.