In the dance world, we often equate progress with pushing harder. But from a physiological standpoint, recovery is where adaptation happens.
Sleep is the best recovery we have. During slow-wave (deep) sleep, the body releases growth hormone, essential for tissue repair, immune function, and muscle rebuilding. Inadequate sleep not only delays healing but also impairs coordination and cognitive function – critical for learning choreography and staying injury-free.
Movement variability is another pillar of recovery science. Repeating the same movement patterns can lead to muscular imbalances and overuse injuries. Cross-training (varying the style of exercise) and actual variability of movement patterning stimulate neuromuscular plasticity – the nervous system’s ability to adapt by recruiting different motor units. This is really important when training your connective tissue also (fascia). In fact, fascia thrives on variability of motion! Simply put, changing how you move makes you more resilient and efficient in your dancing.
Myofascial release tools, like foam rollers and massage balls, work by stimulating mechanoreceptors in the fascia, increasing blood flow, fluid dynamics and altering pain perception. Cupping increases microcirculation and has been shown in studies to reduce inflammatory markers, which can assist with muscle soreness and recovery. These methods also have a profound effect of the fascial system and fluid dynamics.
On the cellular level, hydration is crucial. Muscles are about 75% water, and even mild dehydration reduces power output and endurance. In fact, every tissue in your body needs water! Similarly, nutrition fuels recovery and repair. Carbohydrates replenish glycogen, protein provides amino acids for muscle repair, and micronutrients like magnesium and vitamin D play roles in muscle function and inflammation control. We need to put high-quality fuel into our body to promote tissue recovery and refill our energy banks.
Rest days are not optional – they’re when the body recalibrates. Overtraining suppresses the immune system, increases cortisol, and raises the risk of stress fractures and soft tissue injuries. IADMS recommends periodized rest as part of sustainable dance training; this entails a change in frequency, intensity, and proper rest periods .
Lastly, self-care practices like meditation and breathwork directly impact the autonomic nervous system. Deep, slow breathing activates the parasympathetic system (“rest and digest”), decreasing heart rate and stress hormones, promoting digestion, and enhancing tissue repair.
Recovery isn’t a reward – it’s a responsibility. Prioritize it like your technique, and you’ll dance not only longer but stronger.
Breathing and quick recovery using nose and diaphragmatic breathing. This can even be done mid-routine!
Cupping techniques for fascial and tissue recovery:
Hydrate our body. Do you know how much water you should be drinking?
By Sally Harrison, BSc (Hons) Physiotherapy, Corrective Exercise Coach, Personal Trainer, Pilates Educator, of Band-ITS & Strength4Dance.
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