Show your Dancer Feet Some Love in 30 Minutes (or Less!)
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As ballet dancers, our feet allow us to do so many amazing things. We take for granted the fact that we are literally balancing our entire body weight on the tips of our toes. Like, what?! Incredible!
After all your feet do for you, they deserve some pampering. I know you’re busy - that’s why I’ve gathered my favorite ways to show your feet some love in 30 minutes (or less!). Schedule time to show your tootsies a little extra love this week with these five tips:
Keep your toenails cut short
Dancing on pointe places a great deal of pressure on the tips of your toes. Keeping your toenails too long can lead to ingrown toenails, bruised toenails, and infections. Ouch!
To avoid these issues, keep your nails trimmed short (just leave a small amount of white tip showing) and be sure to cut and file them in alignment with the shape of your nail.
I recommend keeping a small pedicure kit in your dance bag so you can stay on top of your nail hygiene in between a busy day of classes and rehearsals.
Treat your blisters
Any dancer who has spent time in pointe shoes is familiar with blisters. They happen due to an excess of friction, pressure, and moisture (3 things synonymous with dancing on your toes in tight-fitting shoes all day). They are an unavoidable professional hazard of being a dancer, but you can help prevent & treat them by:
Using petroleum jelly on trouble spots to avoid chafing
Taping any areas that tend to rub on your shoes before you start dancing
Letting blisters air out when you're not dancing
Use a foot roller
Throughout my career, I’ve dealt with my fair share of injuries ranging from plantar fasciitis to two torn calves. I swear by my foot roller to help keep injuries at bay. We often think of our body parts as operating independently, but the truth is they are all connected. Pain or tightness in your feet can lead to injury in your calves, knees, hips, and even spine. Not only does rolling out your arches help prevent injury - studies have shown you will also benefit from increased blood flow, decreased stress and anxiety, and even better sleep!
Soak in Epsom salts
After a long day in pointe shoes, soaking your feet in an Epsom salt bath feels AMAZING. Benefits of using Epsom salts include:
Reduced muscle soreness
Relief for cramps
Reduced swelling
To get started, fill your bathtub with enough warm water to cover your feet. Add 1/2 cup of Epsom salts & soak for about 30 minutes. If you’re strapped for time, you can multitask and soak while finishing up some homework or reviewing choreography. I love to take this opportunity for a little me time and read a chapter of my book, listen to a podcast, or watch an episode of my favorite Netflix show.
Slip on your Apolla Shocks
Loved by professional dancers and athletes worldwide, Apolla Shocks are the holy grail of compression socks. Just a few benefits include:
Reduced pain, fatigue, and swelling
Patented targeted compression support zones
Built-in arch support and ankle stability
Whether you are looking for the perfect sock to dance in or help with speeding up recovery time in between classes, this is it. I even have a promo code for you! Enter code BRAINYBALLERINA5 at checkout for 5% off your purchase.
As a dancer, your feet are your livelihood. You can spend the time taking care of them now on your terms, or you’ll be forced to later on their terms. The good news is, a little extra effort goes a long way. Lots of us take an all-or-nothing approach which can be overwhelming and unsustainable. Instead, I challenge you to choose just one of these tips to incorporate this week. Even with a small change, I guarantee your feet will thank you!
Meet the Author
Caitlin Sloan is a Dance Educator and Career Mentor based in Madison, WI.
Caitlin received her Bachelor of Arts in Dance from Grand Valley State University and Graduate Certificate in Nonprofit Management from the University of Missouri.
She danced professionally for nine years with companies including Ballet Tucson and Missouri Contemporary Ballet (now Mareck Dance). Caitlin has taught at schools all over the Midwest, most notably serving as Director of The School of Missouri Contemporary Ballet and Youth Company Director for Central Indiana Dance Ensemble. She is currently on faculty at the School of Madison Ballet.
Caitlin founded The Brainy Ballerina® in 2019, a virtual resource providing support and guidance for aspiring ballet dancers. Follow @thebrainyballerina on Instagram for your daily dose of dance career guidance and inspiration.
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