Ankle Sprains in Salsa Dancers
Reviewed Aug 2026
Ankle sprains are very common in sports and it’s the same with salsa dancers. From the quick footwork in high heels, to the performers doing those amazing lifts and tricks, ankles are susceptible to plenty of sprains and strains.
If you find yourself suffering from ankle sprains, or just rolling your ankle, adding a balancing program to your workout will help improve ankle stability.
The bones that make up the ankle joint are most stable when you’re standing flat on the ground. They are most unstable when you raise your heels and go on your toes. You can see this by simply seeing how far your ankle moves in and out when your ankle is pointed straight out versus pulled back.
The ankle joint, or any joint really, has a lot of cells that tells your brain where the joint is in space. So in order to train it you need to put the joint in an unbalanced position and learn to balance in that position.
Really, that’s it?!
Yes and no. Yes it is that simple. Yes it takes work and effort to get better at anything. Yes that includes balance. The no part comes with knowing exactly what’s your limit. That’s the part that I do in the clinic. I figure out the limit of your balance and push you just past that - enough that you’re unstable but not enough to fall over.
So here are my top 3 beginner balance exercises specifically for salsa dancers.
Single leg stance - Stand on one leg first with the knee straight and then with the knee bent. Hold for 30 s.
Single leg stance on the balls of your feet with the leg straight and bent. Hold for 10s
If you can do numbers 1 and 2 with ease, then do them while turning your head led to right. This will simulate and get you ready for spins
In all of the above exercises, I tell dancers to keep the raised leg in the position you are training for. For salsa dancers, it’s next to the standing leg. You have to train what you want to get better at.
Simple to say, harder to do!
(There is one small caveat that I will add here but discuss in a different post… this all assumes that the balance issues you’re having are truly coming from your ankle, which for ankle sprains, it’s mainly true.
HOWEVER, I’ve many dancers that actually have poor hip and trunk balance, they end up compensating with the ankle, and then wonder why their ankles keep spraining.
So if on top of the ankle sprains, you also have knee pain or hip tightness then there may be more to look at when it comes to your ankle sprains.)
If you are not sure or all this feels overwhemling, set up a Free Consultation and we can figure it all out.
