Tips on Preventing Foot Injury for Dancers

Let’s admit it. If you are a dancer, your feet are not beautiful. It is something that all dancers have in common due to the stress they put upon them. It is something dancers are willing to suffer for their art. Because dancers are hard on their feet, they are more likely to suffer from bunions, Achilles tendonitis, Sesamoiditis, stress fractures, Metatarsalgia, Plantar Fasciitis, and sprained ankles.
Murfreesboro, Tenn. podiatrist Dr. Jared Bramlett offers a number of suggestions for ways that dancers, especially young dancers, can prevent strain on their feet and legs that can lead to major injury if not cared for properly.
“Dancers are mainly barefoot, or in ballet slippers, while dancing,” explained Dr. Bramlett. “[This provides] little support for the foot. Prevention, by and large, occurs outside the dance studio. Dancers - at all times - should be in a good, supportive, stable shoe when not dancing, especially those who have flat feet. An orthotic, or arch support, can provide further support to the arch, and relieve stress on the ball of the foot. Providing adequate arch stability goes a long way in preventing plantar fasciitis, Achilles tendonitis, as well as stress fractures.”
Because dancers, especially ballet dancers, spend a lot of time without a shoe on, or with one that lacks structural support, they can develop a foot structure that may lend itself to developing arch pain, heel pain and Achilles tendon pain. They can also develop a flat foot. That is why it is so important that when they are not dancing, especially when a young dancer, to wear a shoe that lends support. Two of the best options are athletic shoes and Crocs.
“A pair of Crocs are great for house shoes, great for everyday wear,” explained Dr. Bramlett. “That way the dancer has support for their feet. Whatever the shoe, Croc or athletic shoe, make sure the shoe has a bit of heel height. This is called a drop. A drop allows the heel to be slightly more elevated than the toes. Wearing a shoe with a heel elevation allows the calf and the Achilles tendon to be lax. There is less tension on them, allowing them to rest and relax when not dancing, so they are not over-use.”
Dancer’s toes also get treated badly, especially those of ballet dancers and tap dancers. When going en pointe or tapping, toes can be bruised underneath the nail. The toes can actually suffer from blunt force trauma. Athletes, runners, and dancers put repetitive low-grade pressure on their toes over time causing bruising of the nail, which can cause nail loss. Or, if the bruising continues, the toe nail can thicken with age. So, it is important to pad the toes if en pointe or wearing tap shoes.
Dr. Bramlett suggests two padding alternatives, lambs wool or a gel cap. Lambs wool is a great product to wrap around toes to serve as a buffer. It can be woven in and out of toes to avoid undue pressure on the toe and nail, especially as young dancers are building up stamina en pointe.
“On Amazon.com you can get a gel toe ring,” explained Dr. Bramlett. “It is almost like a thimble that you place over the toe. It is another option that will serve as a buffer between the tip of the toe, the toenail and the en pointe shoe or tap shoe.”
Young dancers need to make sure that their bone structure is developed enough to withstand going en pointe. This usually occurs between the ages of 12 and 14.
“When transitioning from ballet to en pointe, you want to make sure the child is as close to skeletal maturity as possible,” explained Dr. Bramlett. “The reason being is that the plates where the bones grow are still developing, especially on metatarsals two, three and four. These are located at the toe joint, and if a child goes up on a toe joint too early, they are putting massive force on their undeveloped growth plate. This can cause a compression fracture. Although it is rare, it can even cause a growth disturbance within that growth plate which can cause pain.”
Dr. Bramlett suggests to parents, when considering having their daughter go en pointe, that it would be worthwhile to see a podiatrist to have x-rays of their child’s foot. The x-rays will show their child’s growth pattern and allow the doctor to see if the foot structure can support the strain of en pointe.
“It is one of the first things you can do preventative-wise,” added Dr. Bramlett. “Get an x-ray before that instructor wants the child to go en pointe to see where she really is growth-wise.”
Another preventative measure is to make sure that dance shoes fit properly. It is well worth the time, money and effort to have shoes fitted by an expert at a reputable dance store, like Murfreeboro’s The Dance Store. While buying online may save money, it may not be doing a dancer’s feet and legs any favors, especially a young dancer.
Making sure the shoe has a good fit is very important according to Dr. Bramlett. For all shoes except toe shoes, there should be half a thumb width or a thumb’s width between the toe box and the toes so they do not rub against the tip of the shoe. It is also important to be aware of the shoe’s width. In dancing there is a lot of lateral movement. There are leaps and turns, side to side movements, and forward movements. If a dancer is wearing a shoe that is too long or too wide, when they are doing those sudden forward and lateral movements, they are going to have a lot of play in the shoe from side to side and forward and back. This can lead to blisters, cause the ankle to roll over causing an ankle sprain, or cause abnormal callus build up. It is also important that new shoes are worn at home and broken in before a performance.
“Foot problems can occur at any age in a dancer,” Dr. Bramlett added. “A lot of it depends on the amount of time they dance each week, coupled with the style of dancing. It is always important to do as much as possible to prevent injuries before they happen. “
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To learn more about dancer’s foot care, as well as doctors and physical therapists who work with dancers, become a member of Tennessee Association of Dance to gain access to our member portal.