Burnout: the problem with hard work.

In dance, hard work is the name of the game--from extra technique classes in ballet, modern, and jazz to supplemental training at the gym. While advanced training is crucial to improve technically, I often worry that summer dance programs go overboard in their zeal to provide the broadest and most intense experience possible. Constant training, without sufficient downtime, can cause burnout, leading to problems like mood changes, respiratory infections, a loss of technique, and injuries! The question is: How much is too much?

According to the 2003 Proceedings from the Annual Meeting of the International Association for Dance Medicine & Science, students who work more than eight and a half hours a week at age 14 increase the risk of overuse injuries. The same holds true for 15-year-old dancers who work more than 10 hours a week. At what age is it safe for teens to take three or more classes a day? No one can say for sure. All we know is that adolescents are particularly vulnerable to injuries. Apart from periodic growth spurts that decrease muscle strength and flexibility, a teenager's musculoskeletal system is less resistant to repetitive loads during development.

Unfortunately, the push to exceed personal limits is ingrained in dancers of all ages, regardless of the toll. In a study conducted by the Harkness Center for Dance Injuries, 79 percent of 500 injuries happened at the end of the day, occurring after five or more hours of work. When the authors analyzed all factors, fatigue was the number one indicator.

While it's no surprise that exhaustion is related to burning out, tired dancers have less wiggle room than athletes when it comes to preventing overload. Unlike sports, the dance profession doesn't embrace the idea of "periodization," where hard workouts alternate with easier routines that have rest built into them. Instead, dancers are expected to work out 100 percent every day, no matter what, potentially exacerbating symptoms of burnout like mental and physical fatigue, decreased levels of achievement, and work-related injuries.

For overachievers whose performance is suffering, the answer seems counterintuitive--do less! Burned-out dancers need to let themselves back off without labeling themselves as "lazy." Many of my clients straggle with striking a balance between hard work and healthy pacing. Still, every time dancers listen to how they feel, they flourish. Here's what you can do.

Make one day a week a personal day for relaxation and enjoyment. Twelve to 24 hours of little or no physical activity helps your body recover from intense exercise, leading to improvements in strength, power, flexibility, and endurance. Next, be careful about working through serious illnesses or chronic injuries. A "no pain, no gain" attitude can hurt if taken to an extreme. Exercising at the gym can also be risky, so check with a dance medicine specialist about the best workouts for your body. To reduce stress, add weekly regenerative sessions to your routine, such as saunas, massage, meditation, or counseling. Get plenty of sleep and maintain a balanced diet. Last but not least, dance schools can devote more time to conditioning exercises, stretching, and a set warm-up, rather than adding extra classes. Remember, a summer intensive is designed to help you progress--not regress! It's OK to give yourself a break!

Linda Hamilton, Ph.D., a DM senior advising editor and columnist, is a clinical psychologist.