When you’re a dancer, or any athlete, often times the warning signs of an injury get ignored. An experienced dancer has danced through enough pains and discomfort to begin to believe that most problems are simply bothersome nuisances that will work themselves out with some OTC painkillers, ice and Tiger Balm. But persistent and/or recurring discomfort is worthy of a second look, as early detection of an injury is the key to preventing it from becoming a serious issue that could leave you sitting next to the floor instead of dancing on it. Worse yet, if your livelihood depends on your dancing, being sidelined with an injury can be a dire predicament for your financial health as well.
Erik has recently been diagnosed with Plantar Fasciitis in both feet. According to the Mayo Clinic website it is defined as:
“Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the plantar fascia, which runs across the bottom of your foot — connecting your heel bone to your toes.”
Athletes (particularly runners, ballet dancer and aerobic dancers) are more susceptible to this type of injury. Other contributing factors that can lead to the problem particularly in dancers are inadequate support in shoes, having high arches, wearing high heels, wearing old shoes (which have lost their support), not stretching properly or enough and ignoring the problem. (All you dancers probably fit into at least one of these risk factors!)
Like most dancers, Erik noticed the tightening in his feet a few months back, but just chalked it to his lack of stretching. Until one night when we was simply teaching as usual and an excruciating sharp pain forced him to stop. He went directly to the urgent care and after taking an x-ray was told he had a pulled tendon. Of course, being a dancer, his first course of action was ice, Aleve and resting it in an elevated position. The next week, he did compete on it without too much trouble, but the day after the comp, he was off his feet again. This time, realizing the severity of the problem, he went to the podiatrist and received the diagnosis of plantar fasciitis in not only the painful foot, but the other one too. Detecting the other foot early on was fortunate timing before the problem worsened to the point of excruciating pain in both feet. With a definitive assessment, he can now take the necessary steps to recover before it gets to the point of needing surgery, a last resort.
To prevent the occurrence of plantar fasciitis, dancers might want to look at how to manage these risk factors that they might be particularly susceptible to:
High Heels: both male and female ballroom dancers use shoes with high heels. For ladies, you might consider alternating your heels when you’re practicing for practice shoes that have a lower heel. When you’re not at the studio, give yourself a break by wearing comfortable supportive running shoes or flats, but avoid being barefoot and flip flops. Male dancers using heels for Latin dancing might also consider some practice and/or teaching time in lower heeled shoes or jazz shoes, provided they offer good support.
Old Shoes: sure we all fall in love with that broke down pair of shoes that feels like part of your own foot and throwing them out feels like you’re tossing your best buddy in the trash. For dancers who are holding on to their worn out shoes because they are a good luck charm, go ahead and keep them in your bag as a backup, but get yourself some new shoes (and wear them) that are fresh and will provide you with better support. Alternatively, some dancers may be holding back on new shoes for financial reasons, as dance shoes can be rather pricey. But when you factor in the cost of future medical bills and orthotics, you should consider getting the new pair of shoes as an investment in your health.
Inadequate shoe support: Over the years, the engineering of dance shoes has improved significantly. Shoe companies are really keying into the fact that dancers are on their feet for long periods of time and the level of foot support needs to meet the requirement of dancers. However, when you compare the technology of the innovative sports shoes to a ballroom dance shoe, there is really no comparison. Millions of dollars have been poured into research and development of sports shoes to achieve the highest levels of comfort, practicality and efficiency. And for dance shoes....well, you’re going to need at least some over the counter shoe inserts. Both arch supports and heel pads can help reduce the stress placed on the foot and therefore aid in the prevention of plantar fasciitis. This is an economical simple step to take in the care of your feet. If you have plantar fasciitis already, you’ll need to consider the more costly, custom orthotics. A mold will be taken of your foot and an orthotic shoe insert created especially for your foot. You’ll wear these custom orthotics in both your dance shoes and everyday shoes.
For quick relief and comfort, try Foot Petals innovative solutions.
Overworked: The determined dancer can hardly be convinced to take a break from practicing, and if you’re a pro who also relies on your dancing for your living, you may not get much of a chance to allow your body to recover from overwork; that is until an injury stops you cold. So, as hard as it is to take a break, keep in mind that an ounce of prevention is worth a pound of cure. Don’t ignore foot (or any other) pain, especially if it comes and goes (the fact that is “goes” does not mean it’s going away!), because it’s often a warning sign that an imminent injury is on the way! Take a proactive stance and get chronic and recurring pains properly diagnosed so you can effectively stave off a problem before it seriously sidelines you.
Additional remedies:
Ice: reduces inflammation and swelling. A good tip is to freeze a filled water bottle and once frozen, roll your foot over it. Don’t ice for more than about 15 minutes.
Over the counter anti-inflammatories: be sure to read and follow the dosage instructions to reduce inflammation and pain
Night splints: keeps your foot in a flexed position during sleep to lengthen and stretch the tendons. Not the most comfortable contraption, but helpful.
Rest: the remedy no dancer wants to hear, but a necessity for relief and full recovery. Stay off your feet and elevate them. Think of a few days off now as an exchange for many future days you’ll be able to dance, pain-free.
Taping: properly taping the foot provides support and allows the foot to rest while it is healing by taking stress off of the tender area. Watch the video here for a taping technique for plantar fasciitis.
Stretching: As ballroom dancers, most movements require the feet to be pressing into the floor or pointing. But it is not often that the feet get a chance to stretch the other way by actively flexing. And as previously mentioned, wearing elevated heels shortens the Achilles tendon in the calf and keeps the foot at a more pointed angle, thus also not allowing flexion. Because of this, it is important to practice stretches before and after your dancing that will work the Achilles tendon in the back of the calf and the feet. A few simple exercise to try are:
Runner’s stretch:
Stand a few feet away from a wall, place your hands on the wall and you’ll be leaning forward. Move one foot closer to the wall and bend your knee, while keeping the back leg straight. Alternate with the other leg.
Heel drops:
If you have very tight calves, you can work your way up increasing the height that you are dropping your heels as your flexibility improves. To start with a very small elevation, stand next to a support (wall, chair, sofa back) and place a sturdy thick book on the floor. Stand on the book with your heels hanging off the edge of the book. Your heels will now be lower than the balls of your feet, thus stretching your tendons. Increase the stretch as you improve with higher platforms, such as a stair.
Downward Facing Dog:
A great yoga pose that really works to stretch the back of the calves and heels. Stand with feet together and reach to your toes, placing your hands on the floor. With your hands on the floor, move your feet back and about hip distance apart. You should be making the shape of a triangle with your bottom the highest point towards the ceiling. In this position, try to press the heels to the floor. You can also “bicycle” your feet, alternating bending and straightening the knees.
Theraband:
Start with a lightweight Theraband (resistance strap) and place the band under the ball of your foot. Hold both ends of the band and gently stretch as you flex your foot.
Taking care of your legs and feet is the way to prevent painful Plantar Fasciitis. If you’re already experiencing problems, don’t wait to visit your podiatrist for expert advice on treatment specifically for your situation.
0 Comments Posted Leave a comment