Physical Changes of Puberty for Dancers: What to Expect and How to Adapt

For young dancers, puberty can be both an exciting and challenging time. As they navigate through physical changes, many dancers find that their bodies no longer respond in the same way they once did. Flexibility may decrease, muscles may feel tighter, and balance can become harder to maintain. These changes, which are a natural part of development, can impact a dancer’s performance and self-esteem. However, with the right knowledge and habits, dancers can endure these shifts and even use them to their advantage. In this article, we'll explore the changes dancers can expect during puberty, how they might affect performance, healthy habits to navigate this period, and how physical therapy can be a valuable resource.

Physical changes dancers can expect during puberty

During puberty, both boys and girls undergo significant physical transformations that can impact their abilities as dancers. These changes occur gradually but can present challenges if a dancer is not prepared to adjust their technique and expectations.

Height and limb growth

One of the most noticeable changes during puberty is a growth spurt. Dancers often grow taller and their limbs may become longer. While this growth can enhance a dancer’s lines and extensions, it can also throw off coordination and balance. Longer limbs require more control, and many dancers may find that their center of gravity shifts, leading to a temporary reduction in stability.

Increase in muscle mass

As hormones shift, both boys and girls will notice an increase in muscle mass. For boys, testosterone levels rise, promoting the development of larger, stronger muscles, which can be beneficial for strength-based movements such as leaps and jumps. However, this increase in muscle mass may come with a decrease in flexibility if a dancer is not consistently stretching and working to maintain their range of motion.

Girls also experience an increase in muscle mass, although it is less pronounced than in boys. Additionally, as estrogen levels rise, girls may notice increased body fat, particularly in areas like the hips, thighs, and chest. This can change the dancer's physique and affect movements that previously felt more effortless. But, with the right strength training, healthy habits, and professional guidance, there is no reason these physical changes should affect performance.

Changes in flexibility

Dancers are accustomed to relying on their flexibility, but during puberty, tightness in muscles and joints can become more common. The rapid growth of bones can outpace the lengthening of muscles and tendons, which leads to a feeling of stiffness. This can temporarily limit a dancer’s range of motion, impacting the execution of movements such as arabesques, splits, and extensions.

Changes in balance and coordination

Growth spurts and changes in muscle mass can make coordination more challenging during puberty. The body’s center of gravity shifts, and this affects balance. Movements that once felt fluid and controlled may now feel awkward or less stable. Dancers might also experience moments where they feel out of sync with their own bodies, leading to a temporary drop in performance quality.

How physical changes affect dance performance

The changes associated with puberty can make dancing more difficult for young performers, especially if they don’t understand how to adapt their technique to accommodate their developing bodies.

Adjusting to new proportions

Dancers who experience rapid growth may find their longer limbs hard to control, which can affect their turnout, balance, and foot placement. Movements that used to feel instinctive might now require more mental and physical effort. Leaps and jumps, in particular, can feel less powerful as the body adjusts to its new height and weight distribution. However, with the right approach and training, these challenges can be overcome and you can perform again like you did before.

Impact on flexibility and range of motion

For many dancers, puberty brings a noticeable reduction in flexibility, which can make stretches and positions more difficult to achieve. This reduction in range of motion can impact a dancer's lines and the ability to perform high kicks or deep splits. Many young dancers worry that they will lose their flexibility permanently, but with proper attention and consistent stretching, these changes are often temporary.

Emotional and mental impact

Puberty doesn’t just affect a dancer’s physical abilities—it also brings emotional and psychological changes. Hormonal shifts can cause mood swings, anxiety, and self-doubt. A young dancer may feel frustrated if they can’t perform certain movements as well as they once could. Body image concerns can also become more prominent, especially in the dance world, where aesthetics often play a key role. It’s important for dancers to recognize that these changes are a natural part of growing up and that they are temporary.

Healthy habits to endure the changes

Navigating the physical and emotional changes of puberty doesn’t have to be a negative experience. By adopting healthy habits, young dancers can work with their bodies rather than against them, ensuring that they continue to develop both physically and as performers.

Focus on strength training

With the increase in muscle mass during puberty, it’s crucial for dancers to focus on building strength in the right areas. Incorporating strength training, particularly for the core and lower body, can help dancers manage their growing limbs and maintain control over their movements. Strengthening muscles around the joints will also help protect against injury, which is common during periods of rapid growth.

Prioritize flexibility and mobility

Maintaining flexibility during puberty requires consistent effort. Dancers should make time for dynamic stretching before class and performances to warm up the muscles and static stretching afterward to maintain or increase their range of motion. Yoga and Pilates can also be excellent cross-training options to promote both flexibility and core strength. Recovery is also essential - foam rolling, a balanced diet, and plenty of water aid in healing bodies.

Practice patience and self-compassion

Puberty can be an overwhelming time, especially for young dancers who are used to excelling in their craft. It’s important to practice patience and self-compassion during this time. Bodies will change, and movements may feel difficult, but that doesn’t mean progress is impossible. Dancers should remind themselves that this is a natural part of growing up and that they will regain control over their movements as their bodies adjust.

How physical therapy can help dancers during puberty

Physical therapy can be an invaluable resource for young dancers experiencing the physical changes of puberty. A skilled physical therapist can help dancers adjust to their growing bodies and enhance the strength and flexibility needed to continue performing at a high level.

Addressing growth-related tightness

A physical therapist can develop a stretching and mobility program tailored to a dancer’s individual needs. By focusing on areas that may be particularly tight or stiff due to growth spurts, such as the hips, hamstrings, and calves, physical therapy can help restore and maintain flexibility.

Injury prevention

During puberty, the risk of injury increases as dancers adjust to their changing bodies. Physical therapy can help identify and correct any imbalances in strength or flexibility that might lead to overuse injuries. A physical therapist can also teach young dancers proper technique to protect their joints and muscles during this period of growth.

Personalized strength training

Physical therapists can also provide guidance on strength training tailored to a dancer’s unique needs. They will focus on building strength in areas that may be more prone to weakness or injury during puberty, such as the core, hips, and lower back. This targeted strength training can help dancers maintain stability and control as their bodies continue to change.

Puberty is a challenging but crucial time in a dancer’s development. The physical changes can affect flexibility, strength, and balance, which may temporarily impact performance. However, with healthy habits such as strength training, flexibility work, and self-compassion, dancers can navigate this period with confidence. 

Our physical therapists at EW Motion Therapy offer personalized support during puberty, helping young dancers adapt to their changing bodies, prevent injury, and continue their growth as performers. While the changes may be daunting, they are also a sign of maturation, bringing with them new opportunities for strength, expression, and artistry. To learn more about how physical therapy can help you become a healthier dancer, click the button below to download our answers to 20 frequently asked questions.