Heel Pain?

Heel pain is not normal.  It should not be interfering with your dancing, but heel pain is a common ailment of dancers.

Here are some tips to reduce heel pain....

• Wear good, supportive shoes 
• It is tempting to slip into flip flops when coming out of pointe shoes, but they are very dangerous in reality. Go for a more supportive shoe, like a tennis shoe. 
• Make sure your calves and Achilles are properly stretched out and warm. You may need to take extra time before class to get yourself warm and ready 
• Don't ignore heel pain! If you start to notice pain your heels you should see a podiatrist. Foot pain is not normal and shouldn't be ignored. 
• Try this Theraband first step to Foot Relief Kit Available Through our online product store. 
• Ready-to-use package contains:
  • Thera-Band Foot Roller provides massage and cold therapy.
  • Thera-Band Professional Resistance Bands have been proven to increase strength, mobility and function.Biofreeze Roll-On provides temporary relief from foot pain. The roller ball formulation allows a massage-like application directly to the plantar fascia.
  • Instruction Guide with easy-to-follow, step-by-step instructions that guide patients through their at-home treatment.

Nutty for the Nutcracker

The Nutcracker is one of the most widely known and beloved ballets out there.  However, it has an entirely different meaning for the dancers in the nutcracker than those who are coming to see it.  The show can put a lot of strain on dancers, especially the dancers who are dancing on pointe.

Tips for Getting Through the Nutcracker Pain and Injury Free 

• Pack a snack in your bag.  Dancing when you are low on fuel is nearly impossible! 
• Make sure you are warm and ready to dance, including your feet. 
• Take it slow when you warm up, do class beginning with plies and tondus to avoid injury 
• Bring along a thera-band to do some exercises to strengthen your feet and keep them warm 
• Let the ballet master know if you are hurt, this way they can adjust exercises for you 
• If your pain continues; see a podiatrist! 
• Be sure to pack plenty of band aids, padding, and extra needle and thread for any pointe shoe emergencies. Blister blocking pads are always nice to have and can be purchased through our online product store. The pads featured above can be placed in your shoe to avoid irritation. 

Relieve Pain Under the Big Toe

Pain and blisters under the big toe can be a big problem, especially as a dancer.  It can get in the way of class, performance, and growth as a dancer.  Try Hapad Dancer Pads to get through the pain.

Relieves pain caused by turf toe, sesamoiditis, or blisters under the toe.

Dealing with Dry, Cracked Feet

Dealing with dry, cracked feet is never easy.  However, feet tend to become more dry and cracked during the winter months and dancing in bare feet during modern class usually doesn't help.  Here are some tips for dealing with your dry feet during the upcoming winter months.

• Use a moisturizing cream.  Lotion is too thin and won't work. 
• After moisturizing, use a pumice stone after a shower or foot soak 
• Dry, cracked feet are hereditary and may not go away but they can be managed
• If you have a dry, cracked heel that is bleeding you should see a podiatrist. Call us at 419-423-1888.

Try Barefoot Botanica Cracked Heel Cream, sold through our online product store. 

Features and Benefits:

• Deep Penetrating Cream Actively Soothes and Repairs Dry, Cracked, Damaged Skin— Quickly
• Contains Certified Organic Ingredients
• Contains Natural Keratolytics (to soften/shed calluses), Emollients, Moisturizers and Anti-Microbial/Anti-Fungal  Ingredients.
• Eco-Friendly Manufacturing Practices/Sustainable Raw Materials/No Animal Testing/In Alliance with the Natural Products Association/Meets Whole Foods Premium Standards for Personal Care Products. 
• Custom Formulated by Podiatric Physician and Pharmacist.
• Doctor tested and recommended.
• Great for Repairing Fissured Skin on Elbows and Softening Corns and Calluses, too.
• MSM Acts as a Natural and Healing Solvent to Drive the Active Ingredients Deep into the Skin for Superior Efficacy.

A Guide to Common Dance Injuries: Podiatry Today

"A Guide To Common Dance Injuries

Anterior impingement syndrome. Typically anterior ankle capsule pain can be reproduced by demi plie. This impingles the capsule.  It can become very irritated and "stuck," as the dancer describes it.

Posterior impingement syndrome. When an os trigonum is present at the posterior ankle, going up onto pointe may become very uncomfortable. The ossicle or capsule can get impinged and the flexor hallucis longus tendon may get inflamed as well. If the pointed foot position is too far forward or ligamentous laxity is present, the tibia may ride too far back onto the talar dome and cause the impingement.

Stress fracture. Similar to athletes in other sports, dancers typically experience stress fractures of the second or third metatarsal. Increased jumping and landing may be the cause of this injury. Nutritional deficits or amenorrhea may predispose the dancer to this as well.

Dancer’s fracture. This is a spiral fracture of the fifth metatarsal. It usually occurs in the distal third of the shaft. This injury may occur while rolling off pointe, and may involve a lateral ankle sprain in addition. One can usually manage a dancer’s fracture conservatively with a walking cast.*"

Any of this sound familiar?  If you are experience any pain as a result of your dance training, seek medical treatment.  The sooner you seek treatment for an injury, the less time you will have to spend off the dance floor. Contact us at 419-423-1888 to schedule an appointment or visit our website.

Source: podiatrytoday

Sweaty Feet

It is natural for your feet to sweat during dance class.  However, if you are a heavy sweater excessively sweaty feet may become a nuisance or an opportunity for athletes foot to develop.  Here are some tips for taming your sweaty feet.

1. Wash feet daily with an anti-bacterial soap, be sure to wash and dry in between toes

2. Dry feet thoroughly. 

3. Apply cornstarch, foot powder, or anti fungal powder to your feet.  This will help soak up any excess moisture in your shoes. Try Medline Remedy Anti fungal Powder, available through our product store. 

4. Wear moisture wicking socks. 

5. Change socks during the day.  Keep a few pairs of socks in your dance bag to change into after or between classes.

Don't let sweaty feet get in the way of improving your dance technique!  Use these tips to avoid excessively sweaty feet and avoid developing athlete's foot or other fungal infections.  It is also important to remember to not go barefoot in the locker rooms after class and wear socks are foot thongs, if permitted, during modern class.  Of course, if you experience any foot pain or develop any problems with your feet, don't hesitate to go to a doctor.  Contact our office at 419-423-1888 to schedule an appointment or visit our website.

Shin Splints

If you are experiencing pain along or just behind your shin bone during or after dance class, you may be suffering from shin splints.  Shin splints are caused by too much forced being placed on your shinbone and connective tissues that attach your muscles to the bone.  Other symptoms of shin splints include mild swelling in your lower leg and tenderness or soreness along the inner part of your lower leg.

You should see a doctor for your shin splints if...

• Severe pain in your shin follow an accident
• Your Shin is Hot and Inflamed
• Swelling worsens
• Pain persists during rest

Home remedies for shin splints include rest, ice, elevation, over the counter pain reliever, arch supports, and properly fitted shoes. You may also want to consider the Cho-Pat Shin Splint Compression Sleeve.  The sleeve provides gentle compression forces while firmly supporting the lower leg muscles and soft tissue.  The sleeve also tends to stimulate circulation and maintain warmth which controls fluid build-up.  Two foam core straps act as shock absorbers reducing micro trauma to the tendons and other soft tissue and help maintain the device in proper position.  Use the compression sleeve to provide effective relief. The sleeve is available through our online product store.