Why Am I So Sore All the Time? 6 Recovery Mistakes Dancers Make

If I've learned anything from being both a dancer and treating dancers, it's that dancers wear soreness like a badge of honor.

We swap stories about how exhausted we are after a weekend of workshops, how sore we are after rehearsals, or how we can barely get out of bed after a Congress. Somewhere along the way, soreness became synonymous with commitment. The more pain you're in, the harder you must have worked…right?

Not necessarily.

As a physical therapist for nearly a decade, I've noticed the same recovery mistakes in dancers over and over again. More importantly, one of my missions is to help dancers shift their mindset away from seeing their bodies as fragile or broken and toward seeing them as adaptable, resilient, and capable.

Constant soreness isn't just "part of being a dancer." More often than not, it's your body asking for something different.

Since changing my own training and recovery habits as a salsa dancer, I rarely deal with the chronic aches and soreness that I used to accept as normal. These are the same principles that athletes in nearly every sport prioritize from day one.

Let's break down the six most common recovery mistakes I see dancers make.

1. You're Under-Fueling Your Dancing

Many dancers simply aren't eating enough to support the amount they're asking of their bodies.

Even if you're eating "healthy," you may not be eating enough total calories—especially on days filled with rehearsals, classes, or social dancing.

Carbohydrates are your body's primary fuel source. Think of them as gasoline for your muscles and brain. They help sustain energy, support cognitive function (yes, remembering choreography counts), and reduce fatigue.

If you have an intense rehearsal or dance session planned, try eating a carbohydrate-rich snack or meal about an hour beforehand.

2. You're Not Eating Enough Protein (Or You're Eating It Too Late)

Protein provides the building blocks your body needs to repair muscle tissue after training.

Aim for roughly 30-35 grams of protein per meal, with a daily goal around 100 grams for many active dancers (individual needs vary).

Timing matters, too. Eating protein within about an hour after training can help jump-start the recovery process.

Simple options include Greek yogurt, a protein shake, cottage cheese, eggs, or a protein bar if you're heading straight from the studio.

3. You're Skipping Recovery

Recovery isn't something you earn after working hard—it's part of the training plan.

That means scheduling:

• 1-2 rest days each week

• Deload weeks before performances or after periods of heavy training

• Recovery seasons after particularly demanding performance or congress schedules

Taking a step back strategically often allows you to move forward faster.

4. You're Not Sleeping Enough

Your muscles don't get stronger during your workout.

They get stronger while you sleep.

Poor sleep slows recovery, increases injury risk, and leaves you feeling sore for longer than necessary. If you're having trouble falling asleep or staying asleep, it may even be an early sign that you're approaching burnout.

A few habits that have made a noticeable difference for me include getting outside for morning sunlight, limiting screens before bed, creating a consistent wind-down routine, and taking magnesium in the evening.

5. Your Training Load Changes Too Quickly

One of the fastest ways to become excessively sore is asking your body to do far more than it's prepared for.

Examples include:

• Going from one dance class a week to six.

• Attending a full congress weekend.

• Returning after time away from dancing.

• Starting a brand-new workout program.

Your body adapts remarkably well—but it needs time to do so.

Gradually increasing your training volume is one of the best ways to stay healthy and continue progressing.

6. You're Simply Not Strong Enough...Yet

This one surprises a lot of dancers.

Sometimes everything feels difficult simply because your body's overall capacity is too low.

When you're stronger, dancing requires less effort. The same choreography, the same partner work, and the same hours on the dance floor become less physically demanding.

I've experienced this personally. Since consistently strength training, the soreness I used to experience after dancing in heels has almost completely disappeared.

One of my Strong Dancer Studio members recently told me she noticed the same thing. She used to come home from dance exhausted and sore every week. Now, she finishes the night feeling energized instead.

That's what strength does. It doesn't just make you stronger in the gym—it increases your capacity so dancing feels easier.

The Goal Isn't to Eliminate Soreness

Some soreness is a completely normal part of training and progression.

The goal isn't to eliminate soreness altogether.

The goal is to recover faster, perform better, reduce your risk of injury, and learn the difference between productive soreness and signs that your body needs something different.

Ready to Train Like a Dancer Athlete?

Our next Strong Dancer Studio cycle begins July 27.

This month we're focusing on Train Like a Dancer Athlete—developing full-body strength, explosive power, and athleticism through dynamic strength training and introductory plyometric exercises.

If you're tired of feeling sore after every dance class, congress, or rehearsal, this cycle is for you.

Let's build a body that's strong enough to support the dancing you love.