Learning rhythm tap dance, I find that my feet really take a pounding so I make sure I spend some time caring for them so that they’re in tip-top shape. This obviously applies to all areas of dance or sport where you are primarily on your feet.
Here are some of my foot care tips:
Use a foot roller immediately after dancing to give your feet a bit of a massage to relieve aches and prevent aching the next day. There are many different types. I like a spiky ball roller, but you can even use a golf ball if you have one handy.
Stretch your feet and toes before and after class. Resistance bands are great for this.
Soak tired feet in warm water with a good sprinkling of Epsom salts, and maybe a few drops of your favourite essential oil. I LOVE lavender oil and sweet orange oil. Peppermint, tea tree or eucalyptus are also good choices. You may want to follow up with a dip into some lukewarm water.
Hard Skin is inevitable, and you’ll want to make sure you remove some of it with a pumice stone or foot file…but not too much. If you go too baby soft with your feet, you may find you are more susceptible to blisters, especially if you dance barefoot. Being someone who is prone to eczema (thankfully eczema-free for maybe 2 years now), I have naturally parched skin, so I need to use a pumice stone quite often.
Moisturise moisturise moisturise – I say this again as someone with Sahara Desert dry skin. These days I only use natural butters and oils (e.g. shea butter, cocoa butter, coconut oil) which are full of essential fatty acids, because synthetic petroleum based-moisturisers tend to sit on top of the skin rather than soak into it.
Keep Toenails Trimmed so that they don’t injure your other toes when dancing or press into the ends of your shoes. Always cut straight across rather than round and file off any sharp edges. (Make sure they’re not too short but have a bit of white tip left as nails are there to protect the toes from injury). I used to paint my toenails for class when I was doing the Contemporary and Jazz Workshop at City Lit because we danced barefoot, but it’s probably better to stick to no polish or clear polish just so you can monitor the health of your nails when you’re dancing a lot. (This applies to runners too!)
Wear supportive footwear when you’re not dancing. Unfortunately, a lot of shoes aimed at women are completely flat with no arch support, which can lead to plantar fasciitis (had this!) and ankle problems, or at the other end of the spectrum you have sky high stilettos that put stress on the balls of the feet and toes and can lead to bunions and other problems. I wear a pair of Skechers slip-on trainers with arch support and extra thick soles for my commute.
Dry thoroughly between your toes after bathing. I cannot stress this enough. I tend to use a bit of talc between the toes too, just to be sure. And make sure you wash your feet and change your socks as soon as you can after your class…
Get a foot massage every now and then if you can – I recently went to my local salon for a full body aromatherapy massage because my shoulders are so tight at the moment. This included a foot massage – amazing! Just what I needed.
And if you have any foot problems – please visit a chiropodist/podiatrist!
I was half-considering retraining as a podiatrist, because I like working with people…but I don’t think I have the stomach for other people’s feet LOL
My foot care kit:
- Nail clippers
- Pumice stone
- Foot file
- Nail files
- Blister plasters
- Peppermint foot spray
- A good moisturiser
- Spiky ball roller
- Anti-fungal foot powder
- Gel toe separators
- Bamboo Compression socks
Anything to add? How do you keep your feet in tip-top condition? I’m sure the Ballet dancers out there will have much more in their kit! Let me know in the comments below.
**I have a confession to make. Last year, my lunchtime tap class re-started while I was still on 2 weeks’ Summer holiday, so my SO and I travelled in especially so I could go, and then we planned to go for lunch afterwards and then meet his sister for a catch up. Well, the day ended up being a lot longer than I thought it would be, and silly me, although I changed clothes at the restaurant, I didn’t end up showering until I got home after 7pm that evening, and I ended up with athletes foot. Yuk. Thankfully a course of Daktarin spray sorted it out. NEVER AGAIN**