Summer Wellness Guide for Dancers
By Annie Reynolds, Tulane University Shockwave Dance Team
For Apolla Performance Socks
Summer break—sunshine, travel, and time away from campus—is something we all look forward to. For dancers and athletes, however, an extended break from structured practices can feel like a double-edged sword. Without our regular routines, it’s easy to feel disconnected from the physical progress we made throughout the school year. But here’s the good news: with a little mindfulness and intention, summer can become a powerful time for recovery, growth, and rejuvenation, on and off the dance floor. Here are some tips that I’ve found helpful in staying healthy, grounded, and strong during the summer months:
1. Stay Moving-But Mindfully. While it's tempting to jump into every high-intensity class or trend workout, summer is the perfect time to listen to your body. Dancers often push through long hours during the school year, so consider incorporating active recovery into your routine. Some things I’ve enjoyed trying are low-impact options like barre, yoga, or Pilates, outdoor activities such as swimming, biking, or hiking, and short mobility sessions with dynamic stretching and foam rolling. Active movement helps circulation, reduces soreness, and can help improve range of motion. Your body will thank you come fall practice and auditions!
2. Fuel With Intention. Nourishment is just as important as movement. Summer brings cookouts, beach snacks, and spontaneous ice cream runs, and all of that can (and should!) be enjoyed. But don’t forget to support your body with foods that fuel your performance and recovery. My simple tips include: Prioritize protein to support muscle repair. Think lean meats, Greek yogurt, cottage cheese, tofu, or even a smoothie with protein powder. Incorporate carbs for energy, like whole grains, fruit, and root veggies (hello, sweet potatoes!) Stay hydrated, especially in hot, humid weather and while exercising outside. Add electrolyte packets or fruit to your water if plain water doesn’t excite you. Nutrition isn’t about restriction, it’s about addition. Add what helps you feel strong and energized.
3. Set a Summer Structure. Without rehearsals and classes to guide your schedule, summer can feel a little unmoored. That’s where a flexible routine comes in. It doesn’t have to be rigid, but having a loose plan keeps you motivated and feeling purposeful. Some examples include: Pick 3-4 days a week to focus on dance-based conditioning (think strength, core, or technique drills). Choose 1-2 days for creative exploration; improv, choreo, or even journaling ideas. Always carve out 1-2 days for true rest (Netflix and naps count). Consistency doesn’t mean perfection; it means showing up with intention. Even a 10-minute stretch session counts as progress.
4. Protect Your Feet (Seriously!) As dancers, our feet do the most, and they deserve just as much care over the summer. Whether you're rehearsing in your garage, on the beach, or in a studio, wearing supportive footwear like Apolla Performance Socks can make a world of difference. Apolla socks help with many things including: Arch and ankle support during long rehearsal days, moisture-wicking and compression, which reduces swelling and fatigue, and Injury prevention when dancing outside of your usual environment. Don’t wait for pain to start taking care of your feet, protect them now so you can dance stronger later.
Summer is a rare window of freedom, and it can be whatever you need it to be. Some days, that’s a sweaty conditioning workout; other days, it’s lying in the grass listening to your favorite playlist. Both are valuable. Stay active, stay inspired, and most of all, stay kind to yourself this summer. Your future self and your fall self will thank you.
