Why Are Hip Injuries So Common in Dancers?

If your child has ever mentioned tight hips, clicking, or pain during or after dance class, you’re not alone. Hip injuries are increasingly recognised in dancers, particularly those involved in ballet. And while some may assume these injuries come from one-off incidents or not stretching enough, the causes are often more complex, as are the injury prevention steps that need to be taken.

The demands of dance on the hip joint

Ballet asks a lot from the body—particularly the hips. Movements like développés, high extensions, turnout, and jumps require strength, control, and extreme ranges of motion. In fact, dancers can perform over 200 jumps in a single class, with landings that may generate up to nine times their body weight. It’s no surprise, then, that the hip is a vulnerable area.

Studies show that hip injuries make up nearly 20% of all dance-related injuries, with professional dancers affected more than students​​. Interestingly, most of these injuries are not caused by falls or accidents. Instead, they develop gradually over time due to overuse.

Beyond stretching: what contributes to hip injury?

While flexibility is a key part of dance, it’s not the full picture when it comes to injury risk. Hip pain can arise from a combination of factors including:

• Repetitive use in extreme positions

• Muscle imbalances or fatigue

• Structural differences in bone shape (such as femoroacetabular impingement or dysplasia)

• Instability in the joint, especially in extreme ranges of motion

  
  

Some dancers may have completely normal hip structure, but still experience injuries due to the specific demands of dance technique. In these cases, the hip joint may repeatedly shift slightly out of place during movements like développé or arabesque, leading to wear and tear over time.

Interestingly, in ballet dancers, hip joint damage is more often seen in the back part of the joint (the postero-superior region), rather than the front—likely a result of turnout and extension movements that aren’t common in other sports​.

So what can we do?

Understanding why these injuries happen is an important step in preventing them. Here are a few key takeaways:

• Pain with clicking, or catching isn’t something to push through. It’s worth checking out early to avoid long-term issues.

• Stretching alone isn’t enough. Strength, stability, and coordination are just as important. Something dance classes alone are not necessarily going to provide.

• Rest and recovery matter. Overuse injuries often occur when dancers don’t have enough time to recover between classes or rehearsals.

• Every dancer is different. Structural differences, training loads, and even how a dancer uses their body in class all affect injury risk.

  
  

If your dancer has been experiencing ongoing hip discomfort or struggling with their turnout range or strength, it’s worth taking a closer look. With the right support, dancers can build the strength and control they need to manage the demands of their art form—and enjoy it for years to come.

Want to understand what might be going on in your dancer’s body?

If your dancer is dealing with hip pain, stiffness, or repeated injuries, the Getting Started package is a great first step. It includes a thorough assessment and a tailored plan to support their strength, technique, and long-term wellbeing. Book your dancer a package HERE or get in touch if you have any questions—I’m here to help.

References:

Singh, Y., Pettit, M., El-Hakeem, O., Elwood, R., Norrish, A., Audenaert, E., & Khanduja, V. (2022). Understanding hip pathology in ballet dancers. Knee Surgery, Sports Traumatology, Arthroscopy, 30(10), 3546-3562.

Trentacosta, N., Sugimoto, D., & Micheli, L. J. (2017). Hip and groin injuries in dancers: a systematic review. Sports health, 9(5), 422-427.