How to Train Aerial Till 100: Injury Risk, Load Management & Recovery for Circus Artists

Aerial and circus artist are some of the most dynamic and strongest performers, so their physical demands are unique and often under-researched. At Flexibility Matters, we aim to bridge that gap with evidence-based strategies to keep you performing, recovering, and progressing safely, well into your 100s.

This article summarises the latest evidence and recommendations from our recently workshop “How to Do Aerial Till 100,” covering circus injury rates, red flag symptoms, load monitoring, and injury prevention for aerialists.

🎥 You can watch here

🎯 Physical Demands of Circus Performance

Recent studies show injury rates in circus performers are similar to elite athletes:

7.4–9.7 injuries/1000 artist exposures (Wolfenden & Angioi, 2017)

5 injuries/1000 sessions in pre-professional and professional artists (Greenspan, 2022)

Most injury-prone areas include:

🔹 Shoulders

– Common injuries: Rotator cuff tendinopathy, labral tears

– Why: Repetitive overhead loading, end-range instability, poor scapular control

🔹 Lower Back

– Common injuries: Lumbar hyperextension, facet irritation

– Why: Prolonged extension/flexion in aerial work

🔹 Ankles

– Common injuries: Ligament sprains, impingement

– Why: End-range inversion during landings or jumps

🚨 When to Seek Medical Help: Know the Red Flags

Pain is common, but it’s not always good pain. Seek medical attention if you experience:

Sudden sharp pain and loss of range

Pain that worsens after rest or over 24 hours

Tingling, numbness, or altered sensation

Visible deformity following trauma

Persistent night pain or unexplained weight loss

Pain that limits daily life

📊 Load Management & Injury Risk in Aerial Training

Managing training load is essential to prevent overuse and overload injuries. We use the F.I.T.T. principle and ACWR (Acute:Chronic Workload Ratio) to guide safe training progressions.

🧮 Training Load Formula:

TL = Session Duration (min) × RPE (1–10 scale)

Example:

90 min × RPE 7 = 630 AU (arbitrary units)

🔁 ACWR: What Is It?

ACWR = Acute Load / Chronic Load

Acute Load: Sum of training load this week

Chronic Load: Average load over the past 4 weeks

ACWR Value Injury Risk

< 0.80 Underload (deconditioning)

0.80–1.30 ✅ Safe Zone (Sweet Spot)

> 1.50 🚨 High Risk of Injury

📉 Increasing load >15% week-to-week = increased injury risk

💡 Example for Aerialists:

Week 5 Load = 4,320 AU

Chronic Load = 2,866 AU

ACWR = 1.51 → High Injury Risk!

✅ Tip: Plan progressions and deloads to stay in the sweet spot!

🔄 Section 3: Rest, Recovery & Injury Prevention

Micro-Rest Days:

1 full rest day every 7–10 training days

(no aerial, acro, cardio, or strength)

Mini-Deload Weeks (Every 4–6 Weeks):

– Reduce training volume by 30–50%

– Focus on mobility, breathwork, sleep, and recovery tools

📖 Research (Orlando et al., 2011):

Injury risk significantly decreases when circus athletes take 2 rest days every 4–6 weeks.

🛌 Recovery Strategies That Matter

Active Recovery:

✔ Mobility drills

✔ Soft tissue work

✔ Light Pilates or skill work

Passive Recovery:

✔ Massage, compression, sauna

✔ High-quality sleep

✔ Mental rehearsal & breathwork

✅ Final Thoughts: Longevity for Aerialists

Training “till 100” doesn’t mean avoiding intensity. It means training intelligently, with structure, recovery, and awareness of your body’s signals.

If you're an aerialist, acrobat, or performer looking to increase longevity, reduce injury risk, and maximise performance, integrating load management and recovery into your routine is non-negotiable.

📍 Learn more and explore 1-on-1 support at https://www.fmphysio.com/