My goodness, my holiday break was awesome! I slept a lot, ate like a pig, and didn't even look at my suspension trainer or my pointe shoes. But now it's back to the grindstone.

If you're a student, you're about to head back into the studio and start preparing for audition season and competitions. If you're a teacher, you're about to wiggle back into those yoga pants. Let's try to keep 2018 injury free by doing it carefully so we don't risk injury after a long break!

Here are a few tips on how to get back into the season without hurting yourself!

1. Don't worry - you will get your strength back.

It's so hard to go back to the barre and try to do what you did in December only to realize there is no way you're leg is getting above 90 degrees today... and you worked so hard for that extension! Or maybe your hard-earned splits are gone.

Bodies are adaptable and versatile; you will get back what you had, it will just take careful training. So don't stress too much about it, and allow yourself to work hard to get it back.

2. Make sure you are truly and thoroughly warm. 

Don't assume you're warm after degage; yes you may be warm superficially, but your muscles will not be fully saturated with blood and ready for deep stretching until after a few hours of high-intensity dancing. Warm up before class with some jumping jacks, some brisk walking or jogging, or a quick set of sautes and echappes. Work through your class combos carefully and thoroughly. And save your stretching for after class. Check out this awesome article by Marissa Shaeffer on safe stretching!

3. Wear Warm-up Gear.

In most parts of the country, it's a record low temps right now. Make sure you keep your warm-ups on (if you have permission from your teacher!) to help encourage blood flow.

>>>>>You might like - Leg warmers and dance sweaters! 

4. Condition, Condition, Condition! 

On the days you don't have class, or the days you have fewer classes, be sure to do exercises and routines that work different muscle groups than you normally work. This will help you prevent over-strengthening of one part of your body, and help keep your body well-rounded and injury-free.

>>>>>You might like: Safe Pain Relief for dancers

5. Don't be afraid to speak up!

If you do feel that you've overworked something, tell your teacher. It is better to take it easy the first few days back from a break than to end up injuring yourself during audition and competition season!

Happy dancing!