Attention Young Dancers---Protect Your Feet

Although dance is an excellent and safe form of exercise, improper training and bad habits can cause the body harm.  Ensure that you are taking lessons from a trained professional and in a quality facility.  Your teacher should know basic anatomy and how to keep you safe from injury.  The facility should be safe and have non-concrete floors.  Most studios have marley floors, which are sprung floors specially designed for dancers.  Beginning dancers should take these six guidelines to account to protect their feet from damage. 

1.     The feet should be held evenly on the floor with the toes straight.

2.     The feet should never sickle, especially in demi-pointe or releve.

3.     Children should not curl their toes to give the illusion of higher arches when pointing their feet.

4.     A demi-plie should be taught to originate from the hips and children should not force it by pronating the feet.

5.     A half-toe position should not be held for an extended period of time because it can cause irritation to the bones in the feet.

6.     The heel must remain on the floor as long as possible in tendu to properly stretch the leg and foot.  When the heel and arch leave the floor, all the muscles in the ankle must stretch and the muscles under the instep should tighten slightly to avoid sickling the foot.

Pointe work is another important issue for young dancers.  Begininning pointe work is very serious and should be done with care.  Dancers should not begin pointe work until they are at least eleven or twelve.  She should be mature both mentally and phsycially.  She should also have the strength for pointework, as being weak on pointe makes you very prone to injury.  It is very rare for a class to begin pointework as a whole, so if you are behind your class don't worry! Just keep working up your strength and focus and you will be caught up with your class soon.

If a child does start pointe be sure they are prepared.  They should be properly fitted and have proper padding in their shoes.  This may include a toe spacer, like the one on vailfoot.com, to avoid bunions. If you have any further questions about how to protect your feet or need to adress a problem with your feet, call our office today at 419-423-1888Remember, your health always comes first!!

Holiday Shows and Sugarplum Fairies

The Nutcracker is based on the story "The Nutracker and The King of Mice" by E.T. Hoffman and all of the music in the ballet is written by Tchaikovsky.  The story is about a young German girl who dreams of a Nutcracker prince and a battle with the King of Mice and consists of five scenes.

The Party Scene- This scene takes place on Christmas Eve at the Stahlbaums annual party. Clara and Fritz are the children. Godfather Dosselhymer presents two life size doll to the children. Clara receives the nutcracker doll. Fritz becomes jealous and grabs and breaks the doll. Godfather fixes the doll with a magical handkerchief.  Night falls and the family goes to sleep while Clara sneaks out to the tree to check on her doll, falling asleep with it in her arms.
The Fight Scene - The clock strikes midnight and the toys come to life. The Nutcracker awakens and goes into an intense battle with the mice and the Mouse King. The Nutcracker is victorious.
The Land of Snow - The Nutcracker turns into a prince and takes Clara on an adventure to the Land of Snow, an enchanted forest where they are greeted by dancing snowflakes.
The Land of Sweets - The Prince escorts Clara to the land of sweets where they are greeted by the Sugar Plum Fairy. The prince tells her about their daring battle with the Mouse King and she rewards them with a celebration of dances including, Spanish, Arabian, Russian, Chinese, Mirilton Dances and the Waltz of Flowers.
The Dream Ends - Clara arises from her sleep alone by the Christmas tree with her Nutcracker.

The Nutcracker is a holiday classic and for ballet dancers means a lot of work! Dancers should be prepared for the extra amount of stress dancing a show can put on their body and feet. Our product store at vailfoot.com has several products to relieve your aching feet.  One great product is RecoverIce Ice Wrap Bandage.  This product is great because it requires no refrigeration and you can take it backstage with you because it stays cool for up to 2 hours. It provides cooling and compression and is ready to use.  A perfect product for backstage aches. If you are having post-Nutcracker problems with your feet, contact our office at 419-423-1888 and schedule and appointment today or visit our website at vailfoot.com.

Don't Be Afraid - - - Doctor's Are Here to Help!

Dancing is a great way to exercise, express yourself, and have fun.  However, dancing can also cause feet a lot of stress and trauma.  The hit television show So You Think You Can Dance is a great example of this.  Last season, several of the contestants suffered from major injuries.  Billie Bell suffered from a knee injury and Alex Wong ruptured his Achilles tendon.  Alex and was unable to finish the competition but Billie took a week off and was able to continue. 

Dancers should learn from Billie Bell and take care of their bodies including their feet.  Sometimes rest is necessary.  If your injury continues to bother you, see a doctor!  Many dancers avoid going to the doctor because they are afraid the doctor will tell them not to dance.  This could actually cause the dancer more problems in the long run! If a dancer is dancing on an injured body part they could be making it worse and causing a long term problem out of a short term one.  Don't be ashamed of your feet.  If they are causing you problems go to a podiatrist and resolve the issue before it becomes a bigger problem!

Also, be sure you are taking preventative measures.  Keep your body in shape with a regular strengthening and stretching routine.  It is a good idea to keep thera-bands in your dance bag and create a stretching and strenghting routine for the thera bands.  Our product store is a perfect place to purchase thera-bands.  When this routine becomes too easy or boring, change it out for a new one.  If you are in class and something starts to hurt you, stop!  Most importantly, if you are experiencing pain that does not go away within a normal amount of time go to see your doctor. Don't let a minor injury turn into a major problem! Call our office at 419-423-1888 and schedule an appointment today.

Pronation

Pronation is the inward roll of the foot during normal motion and occurs as the outter edge of the hell strikes the ground and the foot rolls inward and flattens out.  A small amount of pronation is necessary and normal for the foot to work properly. However, excessive pronation can lead to damage and injury especially in dancers.  Excessive pronation causes the arch of the foot to flatten and stretch out the muscles, tendons, and ligaments of the foot. Excessive pronation can cause several painful symptoms including

• Arch Pain
• Heel Pain
• Flat Feet
• Corns and Calluses
• Ankle Sprains
• Shin Splints
• Achilles Tendonitis
• Knee Pain
• Hip Pain
• Back Pain

Orthotic inserts and proper footwear are the best way to treat over pronation.  Schedule and appointment with your podiatrist to get fitted for orthotic inserts.  There are also some other things you can do to prevent over pronation.  First, do a thorough and correct warm-up before any physical activity or sport. Second, have a stretching routine. This helps prevent your muscles from being too tight or too stiff which makes injury more likely to occur. Third, strengthening and conditioning can also help prevent injury.  Finally, there are several products that help with over pronation. These products can be found at the product store on vailfoot.com.  Some of these products include Dr. Jill's Gel Arch Pads and Women and Men's Lace Up Athletic Walking Shoes.

Dr. Jill's Gel Arch Pads Feature

-Soft gel supports fallen arches, weak arches, high arches & pronation related foot problems.
-Self-stick pads make for easy application.
-Washable and re-usable pads. Each pad can be used over-and-over again.
-Two Sizes guarantees a comfortable fit.
-For use in all styles of footwear.

The Athletic Lace Up Walking Shoes Feature

Soft leather upper with stretchable panels that shape to the contours of the foot for a comfortable, non-binding fit.

Soft fabric lining with extra foam padding enhances comfort and protects the foot against irritations.

Ortho-Step® multi-layer insole cradles the foot, providing customized support along with excellent shock absorption. It offers relief for heel pain and foot discomfort, making every step you take extremely comfortable.

Wide, lightweight cushioning sole with Ergonomic-Stride construction enhances comfort and stability, and assists your body to propel. 

Anatomical design with added depth and a wide toe box ensures a relaxed fit and freedom for toe movement. 

Two sets of removable spacers (2 mm and 3 mm thick) allow the adjustment of the space inside the shoe for a perfect fit.

What's In Your Bag?

Being prepared for anything is very important as a dancer.  Shoes can break, ribbons can fall off, and injuries can occur. Be sure to stock your dance bag with all of the items you need.  Here is a list of the top ten things you should carry in your bag.

1. Dance Shoes!- This item is a no brainer, but double check your bag every time you leave the house. Make sure you have all shoes, for example tap, jazz, ballet, character or whatever shoes you need, and that you have a right and left of each.  There is nothing more embarrassing then only having your right tap shoe!

2. Hair Accessories- This includes bobby pins, hairspray, hairnets, hair ties, and headbands.  No matter how often you wear a hairstyle, there is always a chance that it could fall out and you need to re-do it.

3. Extra Clothing - Always be prepared with an extra pair of tights, a leotard, long pants, and knee pads.  Tights are easily ruined and sometimes rips and spills are inevitable, so throw tights and a leo in your bag just to be safe. As for long pants and knee pads you never know when a class is going to require floor work so they can help protect you from Marley burn and your knees from injury. 

4. A Sewing Kit - This is especially important for ballet dancers.  Ribbons and elastics often need to be reattached.  Be sure you kit includes, a needle, thread, and scissors. It is also not a bad idea to keep an extra set of ribbons and elastics in your sewing kit.

5. Thera-Bands - Thera Band exercises are a great way to warm up and stretch your feet before class begins.  You can purchase therabands at our product store website. 

6. A Snack - Keeping a granola or power bar in your dance bag helps for times when you are exhausted and begin to feel lightheaded or dizzy.  Eating a snack will help boost your energy.

7. Water - Water is extremely important for any type or exercise. Be sure you always come to class with plenty of water to make it through the day.

8. Deodorant - No one likes to smell!

9. A Notebook - Keep a notebook in your bag to jot down notes and corrections right after class while they are fresh in your mind.

10. A First-Aid Kit - Bring tylenol, baind-aids, toe tape, and other pain relievers.

Ingrown Toenails

Dancing is a great way to stay fit, be creative, and have fun.  However, sometimes dancers struggle with foot pain and problems that can take the fun out of any dance class.  One of the issues includes ingrown toenails.  An ingrown toenail is a condition in which the nail grows into the skin, usually at the nail borders.  An ingrown toenail can be caused by

• Heredity - A dancer may be prone to ingrown toenails if someone in his or her family also struggles with them.
• Trauma - An ingrown toenail may be caused by trauma such as stubbing your toe or dropping an object on it.  Dancing on pointe (especially when nails are too long) or wearing shoes that are too small may also factor in to the cause of an ingrown.
• Improper Trimming - Cutting toenails improperly is another very common cause of ingrown toenails. An ingrown toenail is often the result of trimming nails too short.  
• Improperly Sized Footwear - Shoes or socks that are too tight can cause trauma to toenails. Shoes that are too loose may also cause an ingrown toenail.
• Nail Condition - An ingrown toenail is sometimes caused by a fungal nail infection or losing a nail due to trauma.

There a few preventative steps you can take to avoid having an ingrown toenail.  Be sure that your dance shoes, as well as your street shoes, fit properly.  This helps prevent unnecessary trauma to the toe and toenail.  Also, be sure you are trimming your toenails properly. Cut your toenails straight across and make sure you do not cut them too short.   A good way to test the length is to make sure you can slide your fingernail under the sides and ends of the nail. 

If you are experiencing an ingrown toenail, set up an appointment with your podiatrist.  The doctor will examine your feet and may perform a minor  in office procedure.  He may also prescribe medication if the ingrown was caused by an infection. 

For some products to keep your toenails happy, visit the product store at vailfoot.com.  For example, Dr.'s Remedy Enriched nailpolish is a great way to keep your dancing feet happy and healthy!

Strong ankles, balance, posture, and strength are very important to becoming a good dancer.  There are several exercises geared toward dancers that will help improve strength, balance, and posture.  For example, pilates and yoga are excellent forms of cross training for dancers as they focus on muscle tone, control, and flexibility.

To strengthen your core try this bicycle crunch exercise, Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breath evenly throughout the exercise.

Another great exercise for ab strenghtening is the plank.  Here's how to do it right. Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position for 10 seconds to start. Over time work up to 30, 45 or 60 seconds.

The AeroMat Balance Block is another great safe and effective training device to improve balance, posture, strength and coordination. The shiny vinyl coated surface is durable and easy to clean.

The mat will help improve your balance, control, and posture.  This mat is an excellent device to use to prevent injury and improve ankle strength.  The mat is available through product store.

Visit vailfoot.com for all of your ankle and footcare needs.

Red Hot Warm Ups

Flexible bodies are one of the many factors that makes dance beautiful to watch.  Flexibility is very important to every dancer, and flexibility is achieved by stretching.  There are many benefits to stretching including pain relief, increased energy levels and flexibility, increased range of motion, increased circulation, relaxation, stress relief, and improved posture just to name a few.  In terms of dancing,  stretching increases your ability to do certain things.  For example, stretching out a tight calf muscle and Achilles tendon can greatly improve the depth of your plie and in turn help your jumps and all around quality of movement.  Stretching out your back allows for a dancer to improve on their arabesque and port de bras.  Releasing tight hamstrings can improve battements and grande allegro. 

Pro Stretch - Double

The ProStretch conditioning and stretching devices isolates the lower leg muscles, tendons and ligaments for the ultimate deep stretch.  A favorite of physical therapists, trainers and pro athletes -- just look closely on the sideline of an NBA, NFL, or NHL game and you're likely to see a ProStretch. That's because they're proven to stretch the leg muscles easier and far more effectively than conventional methods. Exercise both legs simultaneously to improve flexibility and alleviate injuries to the lower extremities.  This device is perfect to throw in your dance bag and use to stretch out your muscles before and after class. Available at the product store on vailfoot.com.

As you can see, there are several benefits to stretching and it is vital to becoming a better dancer.  Be sure to warm up properly before and after exercises and do only what your body can handle.  Ease into the stretch and you will eventually get to your goal flexibility. 

Funky Feet

Every dancer deals with sweat, some more than others.  Sweating is totally natural and ensures a good workout during dance class.  Although good and healthy, sweat stinks- especially on a dancers foot.
Foot Odor is due to a combination of footwear and the fact that feet have a very large amount of sweat glands.

Sweat is basically composed of just salt and water, so it does not have a smell of its own. The smell occurs when bacteria that normally live on the skin eats the sweat and excretes waste that has a strong odor.

So why doesn't the rest of the body produce such disgusting scents? Because the sweat has a chance to escape into the air or evaporate, unlike feet that are enclosed in tights, tap shoes, pointe shoes, or jazz shoes where sweat accumulates.

Normal sweating is caused by exercise, hot weather, stress, anxiety, and excess clothing.  Excessive sweating can be caused by

Heredity: Some people inherit a tendency to sweat excessively, especially on their palms and the soles of their feet.


Diet : Spicy foods, hot beverages, and beverages that contain alcohol and caffeine can increase sweating.

Certain medications:  Some examples include some medications to treat mental disorders, morphine, and thyroid medicine.

For dancers who exercise regularly and sweat heavily, it is perfectly normal!  To reduce the stink of your feet and gain more friends at dance class, try simple hygiene to reduce the smell of your feet as well as Neat Feat® Cool Foot Spray contains antiperspirant and deodorant. Cooling menthol provides immediate relief and has a light fresh fragrance.  The Cool Foot Spray can be used as often as desired, a perfect item to keep stored in your dance bag.  Click Here to Purchase!

Visit Vailfoot.com for all of your foot care needs.

Achilles Tendonitis

Dancing is an excellent way to get some exercise, be creative, and meet new people.  With the start of school comes the start of dance classes.  For serious dancers this can mean returning to a very rigorous schedule, some dancers partake in five to six classes a week! Because of this, dancers are especially prone to injury.  Dance injuries commonly involve the foot and ankle.  No dancers want to be off the dance floor due to an injury, especially at the beginning of the year.  One way to ensure you are a happy and healthy dancer all year round is through education and listening to your body. Warm up thoroughly before classes, drink lots of water, eat a nutritious diet, and pay attention to your instructor.  If something hurts, stop and if it continues to hurt, see a doctor!

One very common injury in dancer is Achilles Tendinitis.  Achilles Tendinitis is defined as a condition of irritation and inflammation in the large tendon in the back of the ankle.  Those who suffer from it experience pain in the back of the ankle, especially after being inactive, and activities that involve pushing of with the ankle like running and jumping. Achilles Tendinitis is often caused in dancers from jumping and not landing with the whole foot on the ground every time.  If Achilles Tendinitis is not treated in a timely manner, in can become a chronic problem and cause degenerative changes in the tendon, and can even contribute to an Achilles Tendon rupture.

If you are experiencing pain from Achillis Tendinitis, schedule an appointment with your doctor.  A great way to relieve the pain is with Flexstat topical pain reliever available through vailfoot.com.  Tripod Labs Flexstat is a deep penetrating topical pain reliever that provides quick, effective relief from muscle and joint pain due to sprains, strains, bruises and arthritis. By utilizing a powerful blend of traditional medicines with the purest herbal extracts such as DMSO, MSM, Eucalyptus Oil, Vitamin E and Menthol, Flexstat provides a superior solution for treating foot and ankle pain. This lightly scented formula is proven to relieve pain, dramatically reduce inflammation, and improve joint movement.

Ballet and Bunions

Dancing can be very tough on your body, especially the feet.  As a matter of fact, fifteen to twenty percent of dance injuries involve the foot. Ballet dancers are especially prone to foot related injuries due to pointe work.  Serious ballet dancers may be on pointe for up to four house a day.  Although beautiful, pointework places a significant strain on the feet and legs.  The effected areas include the Achilles tendon, toenails, and metatarsals. Bunions are very common  problem in dancers who have been on pointe for several years.

"A bunion is a bony protrusion on the edge of the big toe joint which develops when the big toe is forced to angle inwards towards the other toes. It may or may not produce pain and swelling. Some bunions (or hallux valgus) are hereditary however dancers often develop them due to the constant pressure of the tight fitting toe shoe against their feet, and the increase stress on the medial column as a dancer attempts to achieve more ‘turn-out’. The constant friction of a tight shoe can exacerbate bunion pain. Along with anti-inflammatory medication a gel-like spacer between the toes can help. The pointe shoe should be checked to make sure the toe box area matches the shape of the foot and is not too narrow. Bunion surgery is not recommended during a dancer’s career, as it can severely reduce range of motion."

Bunions can be prevented by using toe-spacers which can be purchased where you find pointe shoes and most major dance stores.  Another doctor recommended product are foam spacers which can be purchased at vailfoot.com.  Bunions do not have to be a fact of life for ballerinas!  If you are experiencing any other foot troubles or bunion troubles call your doctor today.

Blister Blunders

Everyone loves getting new shoes.  Shopping is fun and replacing a pair of worn out dance shoes can make your feet feel brand new.  However, the breaking in processing can put a damper on the fun. New dance shoes can be a pain, especially if you are prone to blisters.  Blisters are commonly caused by friction and this can be attributed to ill-fitting new shoes.  To avoid painful blisters follow these simple shoe purchasing tips.

• Meaure your feet once or twice annually.  Be sure to measure length and width.
• Feet swell throughout the day, so shop for your shoes in the afternoonon.
• Bring along or wear the socks or tights you will be wearing with your shoes.  A thicker or thinner sock can cause the shoe to rub or slip.
• Try on different sizes for each foot. Feet are not always the same size, so don't try to purchase the smaller size for the larger foot or the larger size for the smaller foot, especially when it comes to pointe shoes.

Here are some tips on how to care for common blisters on the feet.  If you have diabetes or poor circulation consult your doctor before attempting the self-care tips.

• If the blister is not causing too much pain, do not puncture it. The skin provides a natural barrier from bacteria.
• Cover the blister with a band-aid.
• Contact your doctor if you notice pus, redness, increasing pain or warm skin.
• Visit our product store for blister preventing products like the blister prevention patches.

For more information about your footcare needs visit Vailfoot.com

Shin Splints

As summer camps and intensives come to a close, some dancers find themselves nursing aching bodies.  A fellow dancer returned from dance team camp complaining of terrible aching shins.  The young girl was suffering from shin splints, or medial tibial stress syndrome.  The pain is attributed to excess stress on the shin bone and the connective tissue that attach the muscle to the bone.

Shin splints can be caused from running on a slanted surface, running in worn shoes, sports that stop and start frequently, and training too fast, too hard, and too long. 

Symptoms of shin splints include soreness or pain along the inner part of the lower leg and mild swelling.  The symptoms may stop after exercise is concluded or be continuous. See your doctor if severe pain in the shins follows an accident, shins are hot and inflamed, swelling worsens, or pain persists during rest. 

While my dancing friend with aching shins waits for her doctor's appointment she can treat her symptoms with rest, ice, a compression bandage, elevation, and proper footwear.  Also, she can visit vailfoot.com and order Myo-Med Pain Relief Creamto ease the pain of her shin splints.

Ouch!

Foot pain can keep you out of class and off the dance floor.  Lots of dancing and overuse can cause feet to ache and hurt, especially if the dancer pronates or supinates.  Another common cause of foot and ankle pain is not keeping heels down when in demi-plie.

Common foot problems in dancers include Achilles tendinitis, plantar fasciitis, and bursitis.

When you begin experiencing pain, STOP! If the pain is persistent, call your podiatrist and fix the problem before it becomes serious.

The best way to avoid injury is to take preventative steps. Wear supportive shoes when outside of class, take caution when trying new steps and styles, and stay aware of your body and listen to it!

It's Fun to be Fit

If you're looking for a way to get a great bikini body and have fun all at the same time, dance class is right for you!  Here are some links to local dance schools websites.

6,7,8 Performing Arts Center

Becky's School of Dance          

The Ballroom Co

To The Pointe

Pointe work has been around for sever hundred years, beginning with the work of Marie Taglioni. Her father designed the shoe to create the illusion Marie was floating and fairy-like. 

Early pointe shoe did not give the feet any support and dancers used shoes as soft as ballet slippers that were heavily darned at the toe.  However, today pointe shoes have several different parts and are very carefully constructed. e

The shank, or sole of the shoe, is made from leather on the two outside shanks and thick cardboard in the middle. The box is the area of the shoe that surrounds the toes and ball of the foot. The vamp is the top of the box between the tip of the shoe and the drawstring.

Below is a link to a video, from the Maple Conservatory website, demonstrating some basic pointe work and the requirements to begin.

Demonstration Video

If The Shoe Fits - A Guide To Dance Shoes

TAP - Tap shoes should fit snugly, as the leather will stretch with time.  Comfort is also very important when purchasing tap shoes.  Be sure to bring the socks or tights you will be wearing in class when you are tap shoe shopping.  Heeled tap shoes are a more difficult to tap in, so I would not recommend them for beginners.  A strong leather sole tap shoe with a toe box is typically the best, as it supports the toes and foot.

JAZZ-  Jazz shoes should fit a bit snugger than normal street shoes, but not uncomfortably so.  Jazz shoes come in split sole, sneaker, and full sole shoes.  Split sole are best for beginners as feet are not strong enough to point through a sneaker or full shoe.  Buying split sole jazz shoes allows for the dancer to strengthen and point feet without any cheats or tricks.

BALLET- Ballet slippers should fit snugly, without the toes curling underneath.  Leather or canvas slippers are available and mainly depend on preference, leather is better for strengthening feet.  Overall, slippers should fit like a comfortable glove and elastics should be sewn own according to the individual's foot.

POINTE - Pointe shoes require the most time and money to purchase.  Pointe shoes can be dangerous, especially for beginners, and should be fitted by a professional and worn only by those technically ready and who posses the strength required.  Dancers should wear tights when trying on pointe shoes, as the fabric of socks would make a great difference in the fit.  Finding the perfect pointe shoe is very difficult and takes lots of trial and error. Just be sure to have the shoe fit professionally and break your shoes in properly. Below is a link to a video demonstrating the break in process.

Pointe Shoe Break in Video

Fun In The Sun!

Summer time is all about having fun in the sun, and that means showing off your feet as well.  If you want to show off your dancing toes at the pool, a pedicure can sound like a great idea.  However, pedicures can lead to infections if you do not take proper precautions.

First, make sure you are healthy enough for a pedicure. If you are unsure about the well-being of your feet, see your podiatrist.

Second, do not go for a pedicure if you have any open cuts or sores.  Sores will infect easily and put you at risk for infections.

Third, do some detective work on the salon prior to your appoiontment.  Find out if the pedicurist is licensed, if the tools and baths are properly sanitized.

When you arrive pay attention to your surroundings.  If everything looks clean and orderly, you should be fine.  If things are dusty and dirty, think twice before following through with your appointment.  The pedicurist should look clean, and may even wear latex gloves, should ask about medical conditions, and the pedicure should not cause you any pain. 

If you follow these simple tips, healthy pretty feet can be yours.

Your newly pedicured feet will have fun in the sun when they are infection free! 

---Who Are You Voting For?

For most dancers, summer time means intensives, lost of classes, and of course So You Think You Can Dance! These dancers are the perfect example of why young dancers should keep their feet and ankles strong and healthy. With only seven dancers left, who are you voting for?

Adechike

Ashley

Billy

Jose

Kent

Lauren

Robert

Keep Taking Care of Your Feet and Ankles and You Could Be As Strong as These Dancers.
Photos From Fox.com/Dance.

So You Think You Can Dance?

Any faithful follower of the hit television show "So You Think You Can Dance" was devastated Thursday night over the loss of Alex Wong due to a lacerated Achilles tendon. Before joining the show, Alex Wong was a principal soloist in the Miami City Ballet, he landed the spot at age seventeen! He also worked with the American Ballet Theatre. Alex first auditioned for "So You Think You Can Dance" last year and he was extremely close to the top twenty but had to decline because of his contract with the ballet, but this year he was back and doing extremely well until his injury on Wednesday.

Alex suffered an injury to his Achilles tendon, a tendon that connects the heel bone to the calf muscle.  The tendon allows you to rise up on demi-pointe and to push off when you walk. 
An injury to the tendon can be caused by overuse, misalignment (unequal leg length or tight calf muscles), improper footwear, or an accident. 

Alex's injury was a lacerated Achilles, basically the Achilles tendon detached from the bone. Some Achilles problems are treated simply with orthotics and some require surgery. He announced that he planned to under go surgery to correct the injury.  Alex was also advised to rest for a period of at least three months. 

Some common Achilles tendon problems include,  Achilles tendon tear, Achilles tendon rupture, Achilles tendinosis and Achilles tendinitis.

Here Are a Few Ways to Prevent an Injury to the Achilles Tendon

• Stay in Shape!
• Warm-Up!
• Stretch the tendon.
• Strengthen the tendon.
• Address an injury as soon as possible, delaying treatment will only worsen the injury. 

The Truth About Trendy Treading

After an intense summer dance class nothing feels better than slipping out of constricting dance shoes into a pair of barely there flip flops.  The flip flop shoe style is especially tempting in the warm summer months.  The shoes come in fun colors and patterns, but don't be deceived, flip flops can harm your health. 

Flip flops provide the feet with very little support and can cause lower leg pain, problems with you feet, and even change the way you walk.  The lack of support leaves your ankle free to twist and turn, making a fall, sprained ankle, or broken ankle more likely.

A recent study at Auburn University showed that flip flops cause the walking pattern to change and place most of pressure on the heels.  The lack of shock absorption causes the foot to work too hard and create overuse injuries, like tendinitis, back pain, hip pain, and knee pain. 

Trade in your flip flops for a pair of supportive shoes and your feet and body will thank you. 

Flip flops are not the only shoe to blame for an aching body, high heels can also cause a problem for your feet.  When you kick off your relaxing flip flops and slip into your evening wear and heels, you're doing your feet another disservice.  Towering heels place a great amount of strain on your feet, ankles, and legs.  The image from the Washington Post on the right demonstrates the drastic change footwear has on the body.  In flat shoes the woman's posture is upright and correct.  In heels, the woman's posture is negatively altered and the pressure on the ball of her feet is increased. As demonstrated in the illustration,  the pressure on the forefoot increases in one inch heels by 22%, two inch heels by 57%, and three inch heels by 76%. 

High heels can also cause several other problems with the feet and legs.  The risk of ankle injury is increased because the unstable shoe impairs balance and falling or twisting an ankle is a likelihood.  The shoes can also cause hammer toes, bunions, tightening of the Achilles tendon, metatarsalsgia, haglunds deformity, tightening of the calf muscle, and knee injuries.

Fashion is fun, especially after being in a black leotard and tights all day, but it is not worth your health.  Be smart when choosing footwear to keep your legs and feet dancing for a long time to come.