Hypermobility in Dancers: How to Stay Strong, Stable, and Injury-Free

For dancers, hypermobility can feel like both a superpower and a challenge. Those gorgeous high extensions, long lines, and fluid port de bras often come naturally to hypermobile dancers. But the same flexibility that creates beautiful movement can also increase the risk of pain, instability, and injury — especially in demanding styles like ballet.

Understanding how hypermobility affects technique is the first step toward dancing with strength and longevity.

⭐ What Is Hypermobility?

Hypermobility means your joints move beyond the typical anatomical range. In dancers, this might look like:

• Extremely flexible hamstrings

• High arabesques without much warm-up

• Deep pliés

• “Gumby” feet or ankles that feel wobbly

• Knees or elbows that appear to “bend backward”

Hypermobility isn’t inherently bad — but it does require a smarter approach to training and strengthening.

⭐ Why Hypermobility Increases Injury Risk in Dancers

When a joint moves more than average, the surrounding muscles have to work harder to maintain stability. Without the appropriate strength, the body compensates in ways that lead to:

• Chronic ankle sprains

• Achilles irritation

• Hip pinching

• Lower back pain

• Knee instability

• Fatigue and muscle overuse

• Technique “cheats” (gripping, clawing toes, locking knees)

Many hypermobile dancers are praised for their flexibility, but rarely taught how to stabilize — which is the missing piece.

⭐ Common Signs of Hypermobility in Dancers

You might be hypermobile if you notice:

• You’re naturally flexible but get injured easily

• Your joints crack or clunk frequently

• You rely on momentum to get your leg high

• You grip your turnout muscles or quads

• You feel “wobbly” on balance or pointe

• You fatigue faster than your peers

You may also notice difficulty with:

• Controlled développés

• Sustaining arabesque lines

• Balancing on relevé

• Holding turnout during center work

If this sounds like you, the goal isn’t less flexibility — it’s better stability.

⭐ The Key: Strength Before Flexibility

Hypermobility responds best to structured, progressive strengthening. The dancers who improve most quickly aren’t stretching — they’re training.

Focus areas:

1. Foot and ankle stability

Essential for relevé, pointe work, and landing jumps.Examples:

• Single-leg calf raises

• Toe yoga

• Doming

2. Hip and turnout control

Reduces pinching and helps maintain turnout safely.Examples:

• Hip external rotation isometrics

• Band-resisted retiré

• Standing turnout pulses

3. Core and pelvic stability

Prevents gripping and supports long balances.Examples:

• Dead bugs

• Pelvic clocks

• Standing weight shifts

4. Neck and shoulder control

Important for port de bras, partnering, and overall alignment.Examples:

• Scapular control drills

• Deep neck flexor holds

• Rib-to-pelvis alignment practice

⭐ Why Strength Training Helps Hypermobile Dancers Improve Technique

Strength training doesn’t make dancers bulky — it makes them capable.

Dancers with hypermobility often see improvements in:

• Relevé height and endurance

• Balance stability

• Turnout that lasts through combinations

• Controlled développés instead of “flinging” the leg

• Jump landings that feel clean and safe

• Power and stamina (no more early fatigue)

When the joints have support, the artistry can finally shine.

⭐ How a Physical Therapist Helps Hypermobile Dancers Thrive

A dance-informed PT can identify:

• Where you’re compensating

• Which joints are unstable

• Which muscles need strengthening

• Whether your pain patterns relate to hypermobility

Treatment often includes:

• Manual therapy for overworked areas

• Strength training tailored to dance

• Neuromuscular training (control, alignment, stability)

• Pointe readiness assessments

• Safe turnout strategies

• Cross-training guidance

The goal? Usable flexibility — but sustainable, powerful movement.

⭐ When to See a PT

You should get evaluated if you experience:

• Frequent sprains or strains

• Hip or low back pinching

• Pain during développé or arabesque

• Trouble balancing on one leg

• Fatigue that feels disproportionate

• Recurrent injuries despite training

Early intervention saves dancers months (or years) of frustration.

⭐ Final Thoughts

Hypermobility is common — and often celebrated — in dance. But without proper strength and stability, it can lead to preventable pain and missed opportunities. With targeted training and smart technique adjustments, hypermobile dancers can feel powerful, supported, and confident doing what they love.