Foot Care for Dancers

Dancers face a host of potential foot injuries and related problems. These issues run the gamut from skin conditions and infections to muscle strains and fractures. Foot problems can be caused by old/worn out dance shoes, dancing barefoot, improperly-sized shoes, choreographic demands, hard or improperly-maintained dancing surfaces, poor nutrition, sweaty feet, and improper mechanics or alignment. Musculoskeletal foot injuries like plantar fasciitis, FHL tendinitis, and stress fractures have been discussed elsewhere on this site. This article will focus on preventing non-musculoskeletal conditions of the foot, including blisters, ingrown toenails, and skin or nail infections. Routinely taking care of your feet is one of the most important things you can do as a dancer as it helps avoid infection, pain, compensations or alterations in your technique, and injuries in other parts of your body (like your ankle, shins, knee, hip, and low back).

Shoe Fit

Prevention of the many foot injuries and problems dance can cause starts with wearing shoes that are the correct size and are broken in properly. Unfortunately, in the dance world, performing in shoes that fit and are supportive can be harder than it sounds. Costuming requirements may force dancers to perform in:

• borrowed/rented shoes that may not be the correct size
• non-standard performing shoes that the dancer didn’t get the chance to use in very many rehearsals (this most often happens with character shoes), or
• the dancer’s normal shoes that have shrunk and stiffened after being dyed.

Dancing barefoot? It’s even more important for you to make certain you’re wearing supportive shoes (with orthotics, if you need them) that fit whenever you’re not dancing. It’s also important to be extra-diligent about caring for your feet (see the foot hygiene tips below). Remember that the dance floor is likely filthy – if you tear or otherwise break the skin on your foot, you must care for it properly and monitor it closely for signs of infection.

Accommodations

After you’ve done everything you can to make sure all of your shoes fit your feet as well as possible, continue your injury prevention efforts by accommodating for the things about your shoe-fit that you can’t change. The most common accommodation efforts include:

• Wear arch supports or other orthotics, if appropriate: you likely won’t be able to wear them while you’re dancing, but you definitely need to wear them whenever you’re not dancing
• Use pads in all of your shoes, as needed (and as able): This can include toe spacers, toe padding or sleeves, or heel cushions, wedges, or cups. Don’t forget about the shoes you wear while exercising and outside of dance
• If you’re getting blisters outside of dance, wear 2 pairs of socks in the shoes causing the problem: wear these socks with the one closest to the skin inside-out

Inspection and Prevention

Regular foot hygiene will help you avoid infection, identify injuries and skin conditions early, and prevent funky smells. Follow these tips:

• Wash your feet regularly with soap and water: especially after dancing!
• Dry your feet thoroughly before putting on your socks and shoes
• Inspect your feet regularly for signs of injury or infection. When you’re doing a lot of dancing – like during Nutcracker or a summer intensive – do this every night.
• Let your feet air out for a few hours every day. This works really well at night.
• Wear supportive shoes (that fit) whenever you’re not dancing. Have a pair of shoes (and a pair of clean socks!) in your dance bag so you can put these supportive shoes on right after you’re done dancing.
• Wear socks with all of your non-dance shoes. This helps keep your feet from being as smelly and can reduce the likelihood of tearing the skin on your feet.
• Trim your toenails straight across just above the cuticle line (but not beyond the edge of your toe)
• Let all of your shoes air out before storing them. Warm, moist environments encourage growth of bacteria and fungi. Avoid storing your shoes in these types of environments (this includes lockers, backpacks, and some dance bags).
• Use foot powder or spray in your shoes and/or on your feet (as directed on the package): This helps keep your shoes from smelling as gross. Use on all of the shoes you wear while dancing or exercising, as long as the powder/spray won’t damage the shoes (stain, stiffen the fabric, etc.).