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.

Stinky Feet?

Stinky Feet?

Feet have a reputation for being staggeringly stinky.  Your feet can produce up to one pint of sweat per day, per foot!  Although feet sweat a lot , sweat is not the cause of the stench. The reason for the obnoxious odor is actually caused by bacteria.  The bacteria eats the sweat and excretes a waste with a very strong odor.  It is natural feet sweat a lot because they are in shoes and socks all day and contain the most sweat glands of anywhere in the body. 

Reducing common foot odor does not have to be a hassle, first, try these simple hygiene tips.

• Wash your feet daily with soap and water.  Dry them thoroughly, paying special attention to between the toes to reduce moisture.
• Wear thicker socks, as they will absorb moisture, and be sure to change them daily.
• Sprinkle a foot powder over feet and in between toes daily.  This will help reduce the moisture.
• Rotate shoes frequently so they have time to dry out before you wear them again.

 If you continue to experience foul smelling feet, see you podiatrist so he or she can address any underlying issues that may be causing the smell.

Dance Bag Dilemma

Dance bags are home to lots of smelly items, including several pairs of shoes.  To avoid having the stinkiest bag in the class, be sure to purchase quality shoes.  Chances are you will sweat a lot when dancing and quality shoes will hold up better and not hold on to odor.  Also, powder your shoes weekly and let me sit outside. This process will keep your dance bag from smelling as well as helping your shoes last longer, especially pointe shoes. 

To keep your shoes continually fresh you can also try using baking soda.  Pour some baking soda onto a dry paper towel, then rubber band the top together so it creates a bag.  Place the baking soda filled towel in the toes of your shoes after class. This should keep them fresh and dry.  If the towel rips, simply tap the baking soda out of your shoe.

For continued freshness, empty out your dance bag occasionally and wash all of the contents such as tights, leotards, and socks.  Spray a deodorizer into the bag and leave it open overnight. 

When you are dancing more than usual, around recital time or at an intensive, throw a new dryer sheet into your bag for a freshness boost.  If you still are experiencing intense stench every time you open your bag, purchase a bag deodorizer. 

Ankle Awareness

As a dancer, my feet and ankles are especially important to me. However, almost every dancer has experienced a painful sprained ankle at least once in their career.  The good news is ankle injuries can be avoided!  The best thing to do for dancing ankles is to take proper care of them, you can begin by strengthening them to prevent initial or further injury.

To prevent a sprained ankle, the tearing or excessive stretching of the ligaments that hold the ankle bones in position, consider these tips.

• Always warm up before class or work out, pay special attention to your calf muscles. Tight calf muscles can pull on the Achilles tendon and reduce your range of motion.
  
  
  
  
  
  
  
  
• Strengthen ankles to avoid strain. Theraband exercises are excellent for preventing injury and rehabilitation.

• Exercise regularly. Inactive individuals are more prone to injury than those with strong muscles.

• Wear stable, supportive shoes, especially when walking and avoid shoes with heels or platforms, as they can easily throw feet off balance.

Your ankles are your stabilizers, so use these tips to ensure they stay healthy and strong. Taking proper care of your dancing ankles will keep them happy and working for you.

Here is a list of simple strengthening exercises to try:

1. TOWEL SCRUNCHES

Place a towel in front of you while sitting in a chair. With your heel on the floor and off the towel, scrunch the towel towards you using your toes. Repeat three times with each foot. If this is too easy for you, place a weight on the end of the towel.

2. ANKLE ALPHABET

Sit in a chair and stretch your feet out in front of you. "Write" the alphabet in the air using your foot. Use capital letters and go slowly. Be sure the movement comes from the feet and ankles, not from the knees or hips

3. HEEL RAISES

Stand with your feet in a parallel position and rise up on to your toes. Repeat 15 times. Repeat the exercise in a turned out position and a turned in position.

4. RESISTANCE EXERCISES

Wing and Sickle: Sit on the floor with one leg bent, foot resting on the floor, and the other leg bent, turned out with the shin resting on the other leg. Wrap the band around the free foot(towards the top, around the ball) and, putting the ends together, pull them towards you. Then, with your foot fully pointed(or you can flex the toes, as long as the ankle is fully pointed) slowly wing the foot and then bring it back to a neutral position. You can then either continue doing that, or you can alternate winging the foot and sickling it, but if you weaker ankles you probably just want to wing it. This will strengthen the muscles around the “ankle bone” on the outside of your foot(which really isn’t your ankle bone). Another way of doing this exercise is to flex the foot with the theraband around it and wing and sickle it, making a bigger half-moon shape.
Be sure to warm up before trying any of the exercises above.  If an exercise causes you pain, stop and readjust so the exercise is comfortable for you.

Taking proper care of your ankles can save you from a painful (and unnecessary) injury.  Always remember to warm up before any exercise, do strengthening exercises, exercise regularly , and wear supportive shoes.  If you follow these easy tips, happy healthy ankles can be yours!