2.

Prevention: foam rolling your hip flexors, quadriceps, IT band, and glutes as well as
strengthening your glutes

3. Treatment: PT with core strengthening, pelvic stabilization, modification of class and

rehearsal work until symptoms resolve

6. HIP IMPINGEMENT

Hip impingement can be caused by many different factors from arthritis, labral tear,
stress fracture, muscle strain, snapping hip syndrome, sacroiliac joint dysfunction, to
piriformis syndrome. It is extremely common in dancers due to the imbalance between the
amount of external rotation (turn out) they have compared to the amount of internal
rotation (turn in).

1. Pain: pass, developed a second, pain with flexion and internal rotation (turning in)

2. Prevention: foam rolling your hip flexors, quadriceps, IT band, and glutes as well as
strengthening your glutes

3. Treatment: PT with stretching, hip/core strengthening, pelvic stabilization, dance

modification and rehearsals; may result in surgical intervention as needed

7. PATELLOFEMORAL PAIN SYNDROME

Patellofemoral Pain Syndrome, also known as “jumper’s knee,” results from the
kneecap “tracking” incorrectly due to muscle imbalances like tight hamstrings and calves
coupled with weak quads. The placement of repetitive forces on the patella, like through
performing jumps or plies without proper form puts a dancer at increased risk.

1. Pain: pain in the front of the knee with jumping, plie, or stair negotiation

2. Prevention: core and hip strengthening; foam rolling hip flexors, quadriceps, IT band,
and glutes

3. Treatment: physical therapy with focus on core and hip strengthening, IT band
stretching, and re-education of dysfunctional movement patterns

When should you be concerned that the pain you are experiencing is something that
you should get checked out by a healthcare professional?

If you experience pain at night, pain at the start of your activity, pain that increases
with activity or pain that causes compensations and changes in mechanics while dancing (or
in day-to-day life), you should check in with your physical therapist or physician.