Between Routines: Recovery Strategies for Dance Nationals
How to Stay Physically and Mentally Prepared Throughout Competition Day
By Lizzy Rothstein, PT, DPT
Competition season is in full swing, with some of the most demanding moments quickly approaching: Nationals.
These events require dancers to shift repeatedly between high-intensity performance and extended downtime. How those transitions are managed can directly affect both performance quality and injury risk.
The following sections outline practical approaches to managing recovery and optimizing readiness throughout competition days.
Fueling for Sustained Performance
Nutrition plays a central role in maintaining energy levels across multiple routines. Emphasis should be on fundamental fueling strategies:
Carbohydrates to replenish energy stores,
Protein to support muscle repair, and
Adequate hydration to maintain fluid balance.
Smaller, more frequent meals or snacks can often be easier to tolerate throughout the day, particularly when nerves suppress appetite.
Managing Transitions: Cool Down and Re-Warm Up
A brief, 5-10 minute cool-down session of light movement and gentle mobility can help address perceived soreness and stiffness after performing.
Equally as important is re-warming up before each routine. With the stop-and-go nature of competition schedules, a single warm-up earlier in the day is not sufficient.
Light walking can be a useful transition between longer periods of rest and the start of a more intentional warm-up.
Mental Reset and Nervous System Recovery
Optimal recovery addresses more than musculoskeletal fatigue alone. Mental fatigue and heightened stress can significantly impact focus and execution.
Intentional “time-out” periods that may include breathing exercises, meditation, journaling, or low-demand social time can help regulate the nervous system and support consistent performance.
Strategic Rest
Consistent, high-quality sleep remains one of the most important contributors to performance.
During competition days, short naps can also support physical performance, cognition, perceived soreness, and alertness. A 20-minute nap is a reasonable starting point. Allow at least 30 minutes afterward to fully transition out of sleep before returning to physical activity.
Soft Tissue Support
A variety of tools can be used to support circulation and manage perceived muscle soreness, including compression boots or socks, massage guns, foam rollers, and massage balls.
When using these tools, pressure should remain comfortable and should not result in lingering soreness. The goal is to promote recovery without creating additional fatigue.
Because space and time are often limited during travel and at competitions, planning ahead and choosing tools that are practical to transport and use efficiently is important.
Final Thoughts
Effective recovery is not a single intervention, but a combination of strategies used thoughtfully. Adequate training, sleep, and nutrition throughout the season provide the foundation, while intentional recovery between routines helps dancers maintain performance when it matters most.
Looking For More Individualized Support?
Explore our services or get in touch.
References:
Driller M, Leabeater A. Fundamentals or Icing on Top of the Cake? A Narrative Review of Recovery Strategies and Devices for Athletes. Sports (Basel). 2023 Nov 3;11(11):213.
Lastella, M., Halson, S. L., Vitale, J. A., Memon, A. R., & Vincent, G. E. (2021). To Nap or Not to Nap? A Systematic Review Evaluating Napping Behavior in Athletes and the Impact on Various Measures of Athletic Performance. Nature and Science of Sleep, 13, 841–862.