By Anthony Selby, Senior Physiotherapist
It can be frustrating for a young dancer who has always been flexible to suddenly feel tight or stiff. Splits become harder and développés feel lower, but during adolescence, this can be a completely normal part of growth and development.
Why do dancers feel tighter during a growth spurt?
During periods of rapid growth, bones can lengthen quickly and the muscles, tendons and nervous system need time to adapt to these changing proportions.
For dancers, these changes can be particularly noticeable. A growing dancer may therefore temporarily experience reduced flexibility, altered coordination or simply feel as though their body doesn’t move the way it used to. The temptation is often to respond by stretching more. However, this may not be the best solution.
Why more stretching isn’t always better
The Australian Ballet medical team have helped change the way we think about flexibility in dancers. Traditionally, dancers spent significant amounts of time in prolonged static stretches—sitting in splits, stretching calves or hanging at the end of their available range. However progressively we have moved away from this approach and focused on strengthening and active movement through range. Prolonged passive stretching may provide a temporary sensation of feeling “looser”, but it doesn’t address why a dancer feels tight. Importantly, aggressive stretching may also reduce muscular support around a joint rather than improving the dancer’s ability to control their movement. Dancers need strength and endurance to support their joints and control the extreme positions.
Think strength, not just flexibility
Rather than simply trying to increase how far a dancer can be pushed into a position, we want them to develop the strength to actively control that range. For example, achieving a higher développé isn’t simply about stretching the hamstrings. The dancer also needs strong hip flexors to lift the leg and strong hamstrings and hip muscles capable of working through their full length.
Growth is a time to build capacity
If a teenage dancer suddenly feels tighter, don’t panic and don’t automatically prescribe more stretching. Instead, think about dynamic mobility, strength, coordination and control through their available range. During a growth spurt, the goal shouldn’t simply be to get a dancer’s old flexibility back as quickly as possible.
The goal is to help them develop the strength and control to dance confidently in their changing body.
So if you your child is experiencing any of these changes, it may be worth considering a visit to Pursue Health, to get advice on the best way to manage and adapt.
Is your dancer struggling with tightness during a growth spurt?
Rather than simply stretching more and hoping it settles, we can assess what’s changed and help them build the strength, mobility and control their growing body needs for dance.
Book an assessment and get a clear plan to keep them dancing confidently.
Book in online or phone reception on 03 91314977.
