1/23/2024 0 Comments Inner foot arch pain treatment![]() ![]() “A running shoe with a supportive outer-sole but flexibility at the ball of the foot is ideal for someone experiencing pain,” Sinkoe says. ![]() Wearing proper footwear outside the studio can also make a big difference. And work on strengthening the surrounding muscles so your arches don’t have to over-compensate. While dancing, pay close attention to your turnout and make sure you’re only rotating as much as your hips allow. So what can you do if you’re already experiencing arch pain?ĭon’t push through the pain-give your body the rest it needs. “Usually one repetition on each side is all that is necessary.” Over-stretching the calves can damage the Achilles, warns Novella. “But be sure not to overstretch,” Sinkoe says. If you want to stretch the outer calf, do this with the toes pointing upward and inward for 30 seconds. Then, standing next to a wall, place the foot against it, with toes pointing upwards, for 30 seconds on each side. Whenever you feel a trigger point, hold the foam roller on that spot for an additional 30 seconds. Sinkoe advises using a foam roller on the calf and outer calf muscles for 30 seconds. ![]() Proper static stretching and self-myofascial release can also do wonders for pain. You can also try barefoot single-leg relevés on a half foam roller (with the flat part on the floor) to strengthen your calves. “It’s a difficult exercise to master, but one that I believe is necessary for all dancers,” he says. Novella recommends the foot doming exercise to keep your toes strong. He also suggests practicing exercises that target the external hip rotators, to help strengthen them enough to properly engage when you turn out. Sinkoe recommends intrinsic foot strengthening exercises like relevés in shank-less pointe shoes, and flexing and pointing the toes using the resistance of a Thera-Band. To avoid arch pain, make sure the surrounding muscles are strong and stable. When this happens, you’ll likely feel the after-effect in your arches. Thomas Novella, a Manhattan-based podiatrist who specializes in dance injuries, notes that weak calves may get fatigued early in class, causing the muscles in your toes to pick up the slack. This tendon, which attaches to the underside of the foot, can aggravate the arch if you’re not properly engaging your turnout muscles in the hips, and instead forcing it in your feet.ĭr. Frank Sinkoe.Īnother culprit could be tendonitis of the peroneal tendon on the outer side of the foot, instigated by forcing turnout, Sinkoe says. “Properly strengthening the muscles surrounding this area will prevent fatigue, and thus soreness,” says Atlanta-based podiatrist Dr. Here, two podiatrists weigh in on what causes arch pain and how you can manage it.Īrch pain in dancers is commonly triggered by overuse of the intrinsic foot muscles in the sole of the foot. While any sharp, unbearable pain should always be checked out by a doctor, a dull ache after a particularly long rehearsal can usually be alleviated by giving your feet the extra care they need. This small area on the bottom of your feet may seem minor, but it actually does a lot of work: Your arches are what allow your feet to support the weight of your entire body. Sore arches may be one of the peskiest pain spots dancers deal with. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |