Injury is one of the hardest challenges dancers face—not just physically, but mentally and emotionally, too. The good news? What you eat can play a powerful role in speeding up your healing, reducing inflammation, and supporting your return to the studio. In this episode, Rachel Fine shares how to use nutrition as a tool for injury recovery so you can rebuild stronger and more resilient than before.

You’ll learn:
✅ The 3 phases of healing and how to fuel for each stage
✅ Key macronutrients (carbs, protein, fat) that accelerate recovery
✅ The role of micronutrients like calcium, vitamin D, and iron in rebuilding bone and tissue
✅ How hydration supports the healing process
✅ Whether supplements are necessary—or when food should come first
✅ Strategies to prevent restrictive food behaviors during recovery
✅ How to manage frustration and practice self-compassion while sidelined

📅 Perfect for: dancers currently injured, dancers preparing for long rehearsal seasons, parents and educators supporting recovery, and anyone wanting to fuel their body for resilience.

📖 Read the full blog: hhttps://dancenutrition.com/nutrition-for-dancers-injury-recovery/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Can Nutrition Speed Injury Recovery for Dancers?
Overview of the question and the importance of food in supporting recovery.

0:13 – Meet Rachel Fine
Registered dietitian, nutritionist, and founder of To the Pointe Nutrition, specializing in dancer health and nutrition.

0:36 – Supporting Dancers Through Nutrition
How I help dancers fuel their bodies with meal plans and strategies that support performance and overall food relationships.

0:57 – Focus on Recovery
Today’s topic: The role of nutrition specifically in healing from injuries.

1:17 – Injuries Are Common, But Preventable
Nutrition provides tools to support energy, muscle recovery, and injury prevention.

1:56 – Mindset Challenges During Recovery
Dancers often feel a lack of control and may attempt restrictive eating while paused from dance.

4:11 – Consequences of Restrictive Eating
Restrictive eating can delay healing and hinder both short- and long-term dance goals.

5:26 – Recovery Opportunity: Body Attunement
Use downtime to tune into internal cues like hunger, fullness, and satisfaction.

7:40 – Macronutrient Balance
Prioritize balance among carbohydrates, proteins, and fats to support healing.

9:55 – Macronutrient Specifics
Protein variety supports muscle building; omega-3 fats reduce inflammation; colorful produce provides essential micronutrients.

11:10 – Supplements Guidance
Supplements are not necessary unless cleared by a medical doctor; a dietitian can help fill nutrient gaps with a food-first approach.

12:46 – Hydration is Key
Water, water-rich foods, and electrolytes are crucial for recovery beyond just drinking water.

13:26 – Summary of Recovery Nutrition
Balanced meals, variety, hydration, and sufficient energy all support injury recovery.

14:57 – Encouragement and Support
Maintain a supportive relationship with food during injury recovery; professional guidance is available when needed.