Dancing & Foot Health Care

Dancing has many benefits including improved health, fitness and creative expression. Like many other sports, however, training and performance can be tough on your body, and particularly your feet.

Taking care of our feet is one of the most commonly overlooked aspects of personal health, despite being one of the most important assets we own. Common complaints that affect dancers include rubbing shoes, tired, aching feet and foot pain.

Chosing the right dancing shoes

It is very important to wear the right footwear. Different sports can require slightly different types of training shoe, the same applies to different types of dancing.

Before you buy a pair of new dancing shoes, make sure that you do your research to find out exactly what is required for your particular type of dancing, and also make sure you get a proper fitting by a professional. Ill-fitting dance shoes can lead to numerous foot problems that can affect your dancing and enjoyment.

Injuries and complaints

Due to the stress on the lower limb and foot during dancing, injuries and complaints are quite common. If the problem is serious then you will neeed to see your GP or a podiatrist.  Listed below are some of the more common ailments and solutions that you can try yourself.

Sesamoiditis

Is a condition affects the ball of the foot. Specifically, Sesamoiditis refers to the irritation of the sesamoid bones (tiny bones that lead to the big toe), which can become irritated and possibly fractured each time you push off the ground with the toes. Use Metatarsal pads (as shown in the picture) to redistribute  pressure of weight bearing to other parts of the forefoot. Apply ice to painful area for 10 to 15 minutes after exercise, or after any activity that aggravates the area. Wear wide toed, flat shoes to allow the joint to heal.

Foot Blisters

A blister is a bubble of fluid under the outer layer of skin. The fluid may be clear or filled with blood or plus. There are many possible causes of blisters including a burn, disease, an allergic reaction, or from your skin rubbing against something.

Make sure your shoes are well fitting. Try wearing 2 pair of socks, this helps prevent the foot rubbing up against the shoe.

Use an anti-blister cream before taking part in vigorous walks or runs. For plantar blisters, use a cushioning insole or forefoot cushioning insert. 

Corns & Calluses
Corns and calluses develop when normal skin activity is over-stimulated resulting in a thickening layer of skin. This over-stimulation can result from congenital, hormonal, occupational & infective factors. Wear wide toed, low-heeled shoes.

- Use a pumice stone

- See Podiatrist/Chiropodist for advice

- Moisturize the foot daily

- Use padding for the ball of the foot

Over Pronation

Pes planus otherwise termed as flat feet is a biochemical problem, where the arch of the foot appears flattened. This causes the foot to roll inwards in order to gain contact with the floor and support the weight of the body.

This is treated with orthotics (special insoles) to provide biochemical support. If there is little room in the shoe, try using a valgus pad.

Ensure you see a doctor/podiatrist if the condition/pain does not improve.

Sweaty Feet

Feet contain 250,000 sweat glands that constantly secrete moisture to keep feet moist, supple and healthy. However many feet are prone to excessive sweating which can lead to irritable feet.

Keep feet clean and dry. Wear breathable cotton or woolen socks.

Try wearing spacious leather shoes. Also, try using a cream or spray with deorderising properties.

Heel Pain

Heel Pain Syndrome is caused by repetitive pressure placed on the heel of the foot when walking, which causes soreness of the heel. Three types of heel pain include Bursitis, Plantar Fasciitis and General Heel Pain Syndrome.

- Cold presses or ice packs

- Anti-inflammatory tablets

- Cushioning heel pads

- Massaging the foot/muscle stimulation

- Stretching exercises

- Insoles or orthotics


Metatarsalgia

The metatarsal region refers to the ball of the foot. Metatarsalgia is a burning sensation in the ball of the foot that can be either mild or severe, and can sometimes be a recurring problem.

-Metatarsal supports

-Ball of the foot cushions

-Reusable gel pads

-Insoles or orthotics

-Stretching exercises

-Shoes with wide toe box and sensible heels.


Athletes Foot

Athletes foot is a fungal infection that usually appears between the toes, however the infection can affect any part of the foot or toenail.

--> Make sure you let the feet breathe throughout the day.

- Bathe the foot atleast once a day with soap and warm water.

- Don't share socks, footwear or towels.

- Try using specialist Athletes Foot creams such as Lamisil At Cream or Spray

Shin Splints
Shin splints can cause pain in the front lower leg due to minor tearing of the anterior muscle (muscle between mid-foot and knee) from the shin bone. There are two types of shin splints: Anterior Shin Splints, located in the tibia (front portion of shin) and posterior Shin Splints, located on the medial (inside) part of the tibia.

- Gentle stretching of the posterior leg muscles before and after exercise .

- Apply ice after exercise to reduce swelling.

- Rest the leg as much as possible.

- When exercising avoid running uphill or on hard surfaces.  

Achilles Tendonitis
The Achilles tendon is a large tendon that joins with the gastrocnemius and soleus muscle, and inserts into the calcaneous (heel bone) at the back of the leg. Achilles tendonitis is where the tendon becomes inflamed or begins to degenerate.

-Orthotic inserts for prevention and heel raises for treatment.
-Adequate stretching before exercise.
-Reduce length of activity
-Avoid walking/running uphill
-Apply ice to the Achilles tendon after exercise to reduce inflammation.