Ballroom dancers can face a whole host of foot and lower-body problems due to the intense, repetitive movements, high heels (especially for women), and the need for precision and aesthetics in their dances. Some common foot issues include:

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• Blisters and Calluses: These can be caused by friction from new or tight-fitting shoes or shoes with high heels.

• Plantar Fasciitis: A condition caused by inflammation of the plantar fascia, which is the soft tissue under the arch of the foot. It can occur from overuse, tight calf muscles, or not having proper arch support in footwear. Pain is usually worse in the mornings or after long periods of rest.

• Bunions: This shows up as a bony bump on the side of the big toe joint and is aggravated by tight, narrow shoes such as Latin dance shoes. There can be chronic pain, swelling, and deformity of the foot.

• Metatarsalgia: Felt as pain in the ball of the foot, especially under the second or third toe. It is caused by constant pressure and impact when dancing on the balls of the foot, common in Latin dances such as the jive.

• Stress Fractures: Repetitive stress can cause tiny cracks in the small bones of the foot. The pain worsens with activity and eases when rested. It can take several weeks to heal.

• Achilles Tendinitis: Inflammation can build up in the Achilles tendon from overuse, which is common in dancers who rise up onto their toes a lot, for instance doing rise and fall in the waltz or jive kicks. Pain is felt in the back of the ankle.

• Hammer Toes and Claw Toes: The toes can become bent due to pressure when dancing in high heels or tight shoes. The toes may become rigid and painful over time.

• Neuromas (e.g., Morton’s Neuroma): A thickening of the tissue around the nerves between the 3rd and 4th toes can cause a tingling, burning pain or numbness in the front of the foot. It is mainly caused through years of wearing high heels and may be aggravated by tight-fitting shoes.

• Toenail Problems: You may experience black toenails from repeated trauma or ingrown toenails from pressure and tight-fitting shoes.

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As a dancer, it is important to take good care of your feet to keep them functional. It is easy to forget just how much we expect of our feet until they start to hurt, so having a good footcare routine when you are a dancer is of paramount importance to prevent any problems and ensure a long and pain-free dance life. Ensuring that you have correctly fitting shoes is also one of the main ways to avoid injuries and maintain healthy feet.

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How to Maintain Healthy, Pain-Free Feet

1. Have a Foot Care Routine (Daily or Weekly)

   • Soaking: Warm water with Epsom salts helps soothe tired feet and reduce inflammation. Some added peppermint essential oil can make this super soothing.

   • Moisturise: Keep the skin supple to prevent cracks and tears, especially on calluses and hard skin areas.

   • Take Care of Calluses: Gently file down the areas but not too much as dancers need some callus for protection, but too much filing can cause them to crack or tear.

   • Toenail Care: Keep nails short and trimmed straight to avoid ingrown nails and undue pressure inside shoes.

2. Strengthening & Conditioning

   • Foot Exercises:

     • Toe scrunches: Helps to exercise the small muscles in the foot.

     • Marble pickups: Strengthens the toes.

     • Stair stretches: Helps strengthen the calves and helps ankle stability.

     • Toe pulls: Increases flexibility in the joints of the toes.

   • Balance Work: Helps avoid injuries from missteps and builds foot control.

   • Calf Raises: Strengthens the Achilles and builds endurance for toe work.

3. Stretching (Vital for Flexibility + Injury Prevention)

   • Calf and Achilles Stretches: Like the downward dog or stair stretch.

   • Toe and Arch Stretches: Using tools like foot rollers, stretch bands, or a tennis ball.

   • Massage: Manual or with massage balls/rollers to release tight fascia and muscles.

4. Rest and Recovery

   • Listen to the Body: Rest days matter. Most injuries are caused by overuse.

   • Ice After Long Rehearsals: Reduces swelling and inflammation.

   • Elevate Feet Post-Dance: Helps circulation and eases fatigue/swelling.

5. Cross-Training

   • Low-impact activities like swimming, Pilates, or yoga can help you stay strong without the impact of pounding the feet.

   • Core and hip strength will also reduce strain on the feet by improving overall alignment.

6. Medical Support When Needed

   • Get physical therapy for recurring pain or injuries.

   • Use taping or bracing as needed (e.g., for arch support or bunion relief).

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If you would like my free pdf on exercises and stretches for the feet and ankles, please contact me.

Angela x