Ballet Injuries: 10 Best Treatments for Ballet Feet Damage
Ballet dancing is a rigorous exercise. While it’s beautiful to watch as the ballerinas move their lithe bodies around, sliding across the floor and leaping into the air in what appears like an effortless undertaking to most, it’s a tough activity.
If you dance ballet, you can actually get hurt. Your feet will likely be the most tortured as they absorb the impact of a ballet dance routine. Ballet comes with a few health hazards to the dancers and their talented feet. These common ballet injuries include inflammation, soreness and blisters.
Luckily, there are steps you can take to recover from ballet feet damage as painlessly as possible. If, in spite of your best efforts to soothe your feet, they still hurt, you might want to consult your doctor about the best treatments for ballet feet damage.
Below are the ten best treatments for ballet feet damage:
1. Use Band-Aids on the Feet
In spite of the protection provided by tights and toe pads, at one point or another, every ballet dancer will get blisters on their feet. When this happens, you can use a band-aid and tape to protect your sensitive feet.
Since the tape sticks to the skin, friction on the skin is minimized, reducing the chances of further blisters. After practice, soak your feet in Epsom salt.
2. Take a Pain Reliever
You can also use medication to treat a blister. To alleviate pain caused by inflammation, consider over-the-counter medicine such as acetaminophen and non-steroidal anti-inflammatories. These include naproxen sodium and ibuprofen, which lessen both pain and inflammation.
If the soreness has persisted for a long time, you may have to take these pills for a couple of weeks to completely get rid of the inflammation. However, consult a doctor to establish how long you should take the medication to avoid potential side effects from the ballet feet damage.
3. Get a Foot Bath
Sometimes all a weary, sore, painful foot craves is a warm bath. Add Epsom salts to a warm bath and soak your feet. This simple solution can even reduce the swelling in your feet. While other products such as baking soda are somewhat effective, Epsom salts are more effective since they target skin-related conditions.
To make an Epsom foot bath, add a cup of Epsom salts into a basin of warm water. Next, soak your feet inside the mixture for up to twenty minutes.
4. Stretch Your Feet
Stretching helps relieve sore feet and recover from ballet feet damage. Concentrate the stretching to a specific area of your foot, such as the heel or the toes. You can also target your entire foot by doing various stretches. These exercises promote flexibility and could prevent cramping.
5. Do Strength-Building Exercises
To manage or prevent ballet feet damage, thedancers must always keep their feet strong. They should walk as often as possible to keep their feet healthy and limber. The last thing you want as a ballet dancer is a sedentary lifestyle. A pedometer can hold you accountable by showing you the number of steps you take every day.
Barre exercises are also very helpful in making sure your feet stay strong and healthy. Besides relieving current foot discomfort, ballet barre training keeps your feet healthy, so you don’t hurt them in the future.
6. Go for a Foot Massage
If there’s no one to massage your feet, you can do it yourself to soothe your aches and relieve soreness. A foot massage also increases the flow of blood in your foot. To massage your sore feet, settle down on a comfy chair and knead and rub the bottom of your feet.
Bend and pull your toes apart to give them a good rub as well. To lubricate your skin as you massage your feet, use oil or lotion. Foot rollers are also effective in massaging your feet.
7. Get Arch Supports
Also known as orthotics, arch supports can keep your feet stable and painless when you’re walking or standing. Orthotics, whether you buy them from the store or have them custom-made, are highly effective in relieving ballet feet damage. They also improve the overall function of your feet.
8. Change Your Shoes
Foot pain can be caused by wearing the wrong shoes or wearing a pair of shoes for too long. A shoe that has outlived its lifespan or a wrong-sized shoe can cause acute foot pain. A new, well-fitting shoe could be just what you need to heal the ballet feet damage.
9. Apply Ice to Your Feet
Sore feet are caused by inflammation. To soothe the feet damage, roll your feet on a frozen bottle or fill a plastic bag with ice and place it on the sore area for up to fifteen minutes several times per day. With time, the inflammation will subside, and the soreness will disappear.
10. Topical Application of Pain-Relieving Medication
Sometimes, you may have to apply medication on the painful area of your foot. There are several products on the market you can buy for topical application on the damaged area of your foot. Some of these come with ingredients such as turpentine, eucalyptus, menthol, substance P, and salicylates, which cool and alleviate foot pain.