Dancer's Foot Care Handout:

Preventing and managing Discomfort in the foot and ankle:

Where do Dancers Experience Discomfort?

Common Areas of Discomfort:

Ball of the foot;

Heel:

Calf region: 

What are the reasons that dancers experience foot pain?

1. Musculoskeletal (MSK) Issues:

  • Muscle Fatigue (mainly the calf muscles): Prolonged dancing, especially in heels, can strain the calf muscles, leading to fatigue, tightness, or muscle spasms. This is particularly common when wearing heels, as they keep the ankle in plantar flexion for extended periods.

  • Joints (mainly the big toe): The big toe is especially vulnerable to strain, as it is required to overextend when wearing heels, leading to discomfort or pain in the joint area.

  • Foot Pain (plantar fascia): Weakness in the intrinsic muscles of the foot, which support the arch, can result in decreased support for the foot’s natural structure. This is particularly problematic when wearing heels, as it places extra stress on the foot, leading to discomfort, especially in the heel and central areas.

2. External Environment and Footwear:

  • Dance Shoes: Shoes that are not designed for dancing can stress the feet, as they aren't built for spinning and weight shifting or providing the necessary support during dance movements.

  • Dancing Surface: Dancing on hard or uneven surfaces, such as those found at outdoor festivals, near pools, or on sticky floors, can cause discomfort by creating extra friction on the joints during movement and turns.

3. Insufficient Recovery Time:

  • Inadequate Rest: Muscles need time to recover after practice or performance. Back-to-back sessions or long hours of festival dancing can put extra strain on the feet and ankles, especially without proper cooldown and stretching.

4. Previous or Current Injuries:

  • Unaddressed Injuries: Chronic pain or untreated injuries in the legs or feet can contribute to ongoing discomfort.

  • Rehabilitation: Failure to properly rehab past injuries can create long-term issues.



How to Relieve Foot and Calf Discomfort?

1
Foot Care Routine:

A foot care routine should be performed regularly, based on your dance style, physical demands, and performance schedule. Pay special attention to areas of pain, such as the calves muscles, plantar fascia, and big toe region. 

What to Include in a Foot Care Routine:

Foot Massage & Relaxation Techniques:

Self-Massage: Gently massage the foot using your hands or a roller, targeting the arch, heel, and toes to release muscle knots.

45- 60 sec each side

Self massage- Tennis Ball Rolling:

Use a tennis or massage ball to roll under your foot, focusing on the arch and heel to relieve tension.
45-60 sec each side

Self massage- Roller: Use a roller under your foot, focusing on the arch and heel to relieve tension.
45- 60 sec each side

Calf/Tibialis Massage:
Use a foam roller or ball to gently massage the calf and tibialis muscles.
45- 60 sec each side

Intrinsic Foot Muscle Strengthening:

Doming:
Practice lifting the arch of your foot (without curling your toes) to strengthen the intrinsic foot muscles.
15 repsx2

Toe Spreading:
Actively spread your toes apart (without using your hands) to enhance stability.
15 reps x2

Big Toe Spreading:

10 repsx2

Big Toe Extension Stretches:

Toe Extension against a block:
Gently rock forward and backward on your foot, keeping the big toe extended on the block to improve mobility.
10 reps x2

Toe Extension Self stretch:
Gently pull your great toe and extend it backward (see video big toe stretch)
15 reps each side

Calf Stretches
(Flexibility and Mobility)

Seated Calf Stretch:
Sit with one leg extended, using a towel or band to pull the toes back toward your body.
20 sec x2

Standing Calf Stretch (Knee Straight):
Stand with one foot behind you, keeping the back leg straight and the heel on the ground to stretch the calf.
20 sec x2

Down dog:
Pedal your knee while bringing one heel at a time toward the floor.
20 sec x2

2

Warm-Up Routine:

Purpose: Prepare the body for dancing and increase circulation. Your warm up should be dynamic to improve mobility and balance. Avoid static stretching before performance.

  1. Running in Place
    Gently warm up the body with light running or marching in place to increase blood flow and ankle mobility (30 sec)

  2. Bilateral Heel Raises
    Stand tall and slowly raise both heels off the ground, then lower them back down. Focus on engaging your calves and maintaining balance. (20 reps)

  3. Ankle circle standing on one leg:
    Stand on one leg and perform ankle circle (5 reps each direction)

  4. Standing on One Leg
    Stand on one leg with your eyes open for 30 seconds, then close your eyes for a further 30 seconds to challenge your balance and activate your foot muscles. (30 sec)

  5. Downward Dog
    Move into Downward Dog to stretch your hamstrings, calves, and back. Press your heels gently into the floor to stretch your feet. (20 reps)

  6. Toe Extension Rocks/ Big Toe Self Extension
    Gently rock back and forth on your feet, extending and flexing your toes to release tension and improve foot mobility. ( 30 sec for the self stretch/ 15 reps for the rocks)

Example Warm-Up Flow

(includes foot massage with any of the techniques above)

3

Cool-Down Routine:

Purpose: Promote relaxation, reduce muscle spasms, and improve flexibility after dancing. Focus on Static stretching, foot and calf massage, and rolling techniques for muscle relaxation.

Example Cool Down

(includes foot massage with any of the techniques above)

  1. Seated Calf Stretch with a Towel:
    Hold for 30 seconds on each side, repeating twice. Use a towel around your foot to gently pull your toes toward you, stretching the calf.

  2. Foot Massage (Rolling / Self-Massage):
    Spend about 1 minute on each foot, using your hands or a massage tool to roll out tension and increase circulation.

  3. Standing Step Calf Stretch (With Knee Bend and Straight Leg)
    Hold each position for 15 seconds. Alternate between bending and straightening your knee to stretch both areas of the calf.

4
Accessories and support items:

Kinesiology Tape
(K-Tape):

Use for support and relief for the foot and calf areas. 

Foot Accessories:

Consider using heel cushions and toe spacers to reduce strain and improve comfort during long practices or festivals.

External Environment & Footwear:

How to Evaluate If Your Dance Shoes Fit Properly:

  1. Single-Leg Stand (SLS): Check for knee hyper-extension and stability

  2. Pressure: Avoid shoes that create excessive pressure and pain in the ball of the foot.

  3. Posture: Be aware of changes in posture (e.g., increased lordosis) due to shoe fit.

  4. Stability: Ensure your shoes support good posture and stability during dance- try a few dance movements with a partner.

Footwear Tips:

  • Shoe Fit: Choose shoes that are the correct size and support the arch. Avoid overly narrow or loose shoes.

  • Heel Height: Opt for moderate heel heights, especially when dancing in heels.

  • Surface: Avoid dancing on hard or uneven outdoor surfaces when possible.

Dance Style Considerations:

  • For dance styles with frequent spinning or high-impact movements, ensure shoes are supportive and not too flat.


Remember:
Consistent foot care and smart training practices are key to preventing and managing foot and calf discomfort in dancers. Prioritize proper footwear, stretching, and recovery time for long-term foot health!

Bonus

Your Essential Checklist for Managing Foot Pain at Dance Congresses and Festivals

What to Pack and the Best Exercises to Relieve Common Foot Pain Areas!

1. Foot Roller / Massage Ball
Great for relieving tension in the feet and improving circulation. Perfect for rolling out tight spots between dance sets.

2. Kinesiology Tape (K-Tape):
Helps reduce pain and swelling while supporting muscles and joints during intense dance sessions.

3.Heel Cushions:
Provide extra cushioning to relieve pressure on the heels and reduce pain from extended standing or dancing.

4.Compression Socks:
Improve circulation and reduce swelling after long hours on your feet. (helpful if you do workshops and standing long duration).

5.Extra Shoes to Switch:
Give your feet a break by switching to a more supportive pair during breaks or downtime.

6.Biofreeze or Ice /Hot Spray:
Use for quick relief from soreness, aches, and inflammation after dancing.

7. Stretching Bands/Resistance Bands
Great for stretching your calves, feet, and ankles—perfect for preventing stiffness after dancing.

8. Foot Cream
A rich, moisturizing foot cream to keep your feet hydrated and soft, preventing cracks or irritation caused by dryness from dancing or standing for long periods.

9. Ankle Brace:
´Provides extra support and stability, especially if you're recovering from an injury or dealing with chronic ankle instability.

10. Your Exercise Handout:
Includes all the stretches and techniques you need to stay comfortable and energized throughout the festival.