For non-dancers, this time of year usually means heading to the theater for festive weekend performances in December. But for dance families, we know it means something very different: long hours of rehearsals, staging, and choreography that often begin as early as October.

As the season ramps up, many dancers head straight from school to evening rehearsals, then spend a good portion of their weekends at the studio. These demands add up quickly—physically and mentally—by the time December arrives.

To help dancers stay healthy and dance their best through the busy season, our Dance Medicine Program is sharing some of our favorite recovery tools and how they can support your dancer during this high-demand time of year.

Toe Spacers

Pointe shoes, character shoes, Irish shoes, and tap shoes all help dancers create beautiful movement on stage—but they also place a lot of stress on the feet. These shoes tend to be narrow, stiff, and unsupportive, which increases compression on the forefoot and toes.

Taking a few minutes before or after class to give the feet some extra care goes a long way. Toe spacers are a simple and effective tool for this.

Benefits of Toe Spacers

• Realign the toes and reduce crowding caused by tight shoes
• Help the toes return to a natural resting position, lowering long-term bunion risk
• Improve circulation and reduce discomfort
• Support joint mobility in the forefoot

Massage Guns

During busy rehearsal seasons, it can be difficult to fit in traditional self-care like massages. Long hours of dancing can lead to tight, overworked muscles—and over time, this can increase injury risk.

A massage gun is a portable, convenient recovery tool dancers can use to manage muscle soreness and tension.

How They Work

Massage guns use percussion and vibration to release tightness and reduce muscle tension.

Benefits of a Massage Gun

• Increase blood flow to overworked tissues
• Reduce muscle soreness after long practices
• Decrease muscle tension and spasms
• Improve mobility by releasing trigger points and tight areas

Kinesiology Taping

Kinesiology taping—often referred to as KT Tape or RockTape—can be an effective recovery tool during heavy rehearsal periods and performance week. Unlike traditional athletic tape, KT is elastic, allowing dancers to move naturally while still getting gentle support.

How Kinesiology Tape Helps

• Reduces strain on irritated tissues and tendons
• Improves proprioception (body awareness), helping dancers control alignment and movement
• Assists with swelling or bruising after intense rehearsals or minor tweaks

Foam Rollers and Lacrosse Balls

Foam rolling or using a lacrosse ball is a quick and convenient way to relieve tension during long days in the studio or theater. These tools can be used as part of a warm-up, cooldown, or even between rehearsals.

Benefits of Foam Rolling

• Reduces muscle tension from repetitive use
• Improves mobility and flexibility
• Decreases post-rehearsal soreness
• Helps prevent overuse injuries

Common Areas for Lacrosse Ball Release

• Feet and arches
• Glutes
• Upper back
• Any area with a trigger point or deep tension

Nutcracker season is an exciting but physically demanding time for dancers, making recovery and self-care essential for staying healthy. Incorporating simple tools like toe spacers, massage guns, kinesiology tape, and self-myofascial release can help dancers manage fatigue, reduce soreness, and perform their best. With the right recovery strategies, dancers can enjoy the magic of the season while keeping their bodies strong and resilient.

Our Dance Medicine team is here to help them stay strong, confident, and injury-free. Explore our Dance Medicine Program to learn how we keep dancers performing at their best!

Check out this video for recovery stretches: