Ballet Injury Prevention and Motivation: Managing Stress for a Healthier Dance Journey

Veronica K
Sep 16
3 min read

Ever since I was a little girl, I dreaded standing at the end of the barre. The teacher would give a combination, my body would tense up, and I’d start breathing heavily knowing I had room to disappoint. I was convinced that if I made a mistake, everyone in the class would notice and I’d somehow be to blame if they messed up too.

I carried ballet classroom stress like this with me for years. Stress became my “default” way of moving in ballet. My muscles were constantly tight, my breathing shallow, and my transitions often looked stiff or rushed. I remember hearing corrections like:

“Relax your movement.”
“Your transitions look choppy.”
“Breathe from your belly, not just your ribcage.”

Looking back, the problem wasn’t that I wasn’t listening or working hard enough—it was that I didn’t know how to manage my stress response.

How Stress Affects Ballet Dancers Physically

Stress isn’t just a mindset; it’s a physiological state that directly impacts performance. When cortisol (the stress hormone) stays elevated for long periods, it can cause:

Increased muscle tension – making dancers more prone to strains, sprains, and overuse injuries.
Reduced coordination – stress interferes with neuromuscular control, which can make movements feel disconnected or choppy.
Slower recovery – high cortisol levels hinder the body’s ability to repair after intense rehearsals.
Weakened immune system – dancers may get sick more often, adding another layer of physical and mental stress.

This means stress doesn’t just live in your head! It shows up in your body and can increase your risk of ballet injuries and hault your progress.

Why Mindset Matters in Ballet Injury Prevention

As a certified personal trainer, physical therapist assistant, and ballet injury prevention coach, I’ve seen firsthand how unmanaged stress can hold dancers back from their potential. Injury prevention isn’t just about doing the right exercises—it’s also about learning how to breathe, refocus, and approach ballet with patience, joy, and resilience.

This is why mental skills training is such an important piece of the puzzle. Dancers who develop self-awareness, confidence, and constructive ways to handle pressure are not only less likely to get injured, but they also find more fulfillment in dance.

A Conversation with Lyssa Wopat: Ballet Mental Skills Training

To dive deeper into this topic, I sat down with Lyssa Wopat, a former professional ballet dancer turned Certified Mental Performance Consultant. With a master’s degree in Sport and Performance Psychology, Lyssa is the founder of Performentality, where she helps dancers:

Strengthen their mindset to perform consistently at their best
Improve skills by combining mental training with physical practice
Find more joy in dance again
Build longevity in their careers without burning out

In our conversation, we discuss:

Common stress triggers ballet dancers face in class and on stage
Practical ways to manage stress before it leads to injury
How to reframe your mindset to make corrections constructive instead of defeating
The very real connection between mental stress and physical performance

This episode bridges two worlds: I focus on the physical and corrective exercise side of injury prevention, while Lyssa brings her expertise in mental performance training. Together, it’s a holistic approach every dancer deserves.

Connect with Lyssa Wopat

Instagram: @performentalityllc
Website: performentalitytraining.com
Schedule a free consultation via her website or Instagram bio
For companies, studios, or schools interested in mental skills workshops, reach out through her website