There are three key ways to protect your feet from injury from wearing high heels. The first is to choose your heel height based on your dance level (beginners should dance in no higher than a 2” heel, in my opinion). Beginners dancing in 3” elite heels will give themselves back, knee and foot pain. Noone, even a seasoned high-heel wearer, can learn to dance in 3” heels without the risk of pain and injury.
The second way to stay injury-free is to ensure that your dance shoes are wide enough for your feet. In high heels extra pressure is placed on the forefoot as it is forced into a plantarflexed position. This forces the toes to splay and, perhaps, the need for a wider shoe. At Obsession Dancewear, we predominantly stock width-adjustable Latin shoes. This allows dancers to choose a low-cost standard shoe which they can width-adjust accordingly. Choosing a Latin shoe with two adjustable straps provides and even greater chance of a good, comfortable fit. (add photo of Obsession Dancewear adjustable Latin shoe)
The third way is to protect your feet is to recognize that they need some attention after a workout. Some simple exercises (yoga for feet!) can transform achy feet. It is essential to stretch your feet in the opposite way to the stretch they have experienced in high heels.
Here are 2 exercises that will help your feet recover from dancing in heels but also strengthen them to prevent future injury:
1. The towel scrunch
In a seated position, place a small towel on the floor in front of you. In bare feet, use the toes of one foot to collect the towel and draw it towards you. It will take you a few tries to collect the towel. This toe scrunching exercise is a wonderful workout for your feet. Alternate feet and repeat for a few minutes after each dance workout.
2. The ball roll
In a seated position, place a small, hard ball (I use a tumble drier ball, see picture) on the floor in front of you. In bare feet, place your foot over the ball and roll your foot backwards and forwards over it. This exercise creates a gentle stretch in the muscles that have been under pressure from high heels. It massages the plantar fascia (the connective tissue that runs along the base of the foot) and is a great way to relieve foot ache. If you experience considerable foot pain after training, swop the ball for a refrigerated drinks can. The cold can will help reduce inflammation. Alternate feet and repeat for a few minutes after each dance workout.
