Tracy Ann Balmer was born in Lewisham, London and attended Etone Community School prior to studying sports and exercise science at the University of Birmingham. She is now a teacher at Worcester Sixth Form College.

She made her international debut off the bench against Spain in the Madrid friendly, in January 2011 and scored her debut try against Wales in the second RBS 6 Nations game of 2011 against Wales at Burnbrae. For the November 2011 victory (33-10) over the Netherlands in Amsterdam, she took over on-field captaincy duties from the injured Susie Brown.

Although her family's sporting background is focused mainly on football, her dad played rugby in the Army.