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No Weightbearing? No Problem!: Ankle & Foot Edition


Published 2/22/2023

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It’s a normal day at your team practice...

...and you’re just doing what you’ve always done - turning, leaping, jumping, floorwork, the whole nine.

Out of nowhere, to no fault of your own, you miss a step. There’s a pop on the outside of your ankle and the next thing you remember you’re on the ground. It’s hard to put weight on your foot, let alone walk.

Fortunately your parents have your doctor on speed-dial and you’re able to get in with an orthopedic doctor the next day.

“It’s a Grade II ankle sprain” you’re told. You’ll have to be in a boot for a few weeks and unfortunately, dancing is out of the question at the moment. What do you do?

This is where we come in. Dancing may be out of the question for now, but training isn’t.

To us, you are an athlete, and being an athlete not only means we need to find ways to optimize your healing, but how do we keep you physically in the game so you can stay mentally in tune? How do we keep your body moving to stay ready?

For us, your physical therapy experience an support means two things:

1) Slowly begin to direct “good stress” to the areas that need healing, and

2) training around your injury to maintain your state of readiness.

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Stay consistent with the basics:

There are several ways to make sure that you can continue giving effort in physical movement while maintaining the ranges of motions and movement for your dance training without aggravating the areas that need healing.


9090 3D Hip Mobilization:
Keep your hips moving and mobilized with this seated hip mobility exercise. A standard across our PT and prehab programs.


Half Sideplank Leg Swings
Keep your hip muscles moving powerfully, but also training your trunk and upper body to find stability against powerful leg movements.

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Half Sideplank Open/Close
Keep moving through full body flexion and extension patterns.


Half Sideplank Arm and Leg Reach / DNS Star
Continuing finding effort in lengthening and creating opposition while rotating your pelvis over the supporting hip.

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Work with a physical therapist to ease into your movement:

At some point, we have to look at what we can tolerate:

The DANCE|PREHAB Perspective:

You’re an athlete not just physically, but mentally as well. Our collaborations extend beyond just treating your injury. It means treating your injury, keeping up with your training, and maintaining your state of focus so when you get back and ease yourself back into your craft, we just need to add the missing pieces.
As always, check in with your healthcare provider, doctor, or physical therapist to make sure you are able to continue safely!

Let’s move!