How to relieve foot and muscle pain caused by long hours of dancing?

Question

There are two parts to this question.

No.1 My feet hurt constantly since I started Ballroom Dancing three weeks ago and I'm not even wearing heels yet. Since I'm a beginner, I wear sneakers to class and I guess since they are a bit tight my feet hurt. I don't think the pain is normal since I only go on weekends and when I move my left tow it hurts. What can I do to stop the pain and what shoes should I dance in? I figured to start wearing dance shoes when I cross over to intermediate.

No.2 This last weekend I went with the dance club to a dance resort in the mountains for two days to learn dances like Salsa, Bachata, Argentine Tango, Hip-Hop and Rueda de Casino. I danced for more than 9 hours on Saturday and about 5-6 hours on Sunday and now the muscles on my feet feel tight and stressed. I'm not in excellent physical shape and have never exercised like this. What should I do about it?

I think I didn't specify, all the muscles on my legs hurt also, not just my feet.

Answer 1

Since you just started out, you're placing unusual demands on your body. Your muscle aches should lessen in a few more weeks. Just be sure to not overwork it. If you think you might have pulled a muscle you should give it some rest, or else you're inviting more serious injuries.

You should definitely buy dance shoes. It's as if you were trying to learn how to swim and decided to not put water in the pool till you reach an intermediate level. Dance shoes is not a reward or luxury, it's proper equipment. You are in fact injuring your feet every time you dance. Sneakers are too sticky, they stick to the floor and cause your ankles and other joints to twist in unnatural way. You are putting your knees in danger, too. When I was just starting out I found it impossible to dance in sneakers without pulling a muscle. It is only now, after 6 years of dancing, i can get away with dancing in street shoes. Dance shoes have proper traction with the floor and they are soft enough to mold to your foot and follow it in every direction without stressing it. I recommend suede-soled shoes, not dance sneakers. With most dance sneakers, you don't feel the floor. There are few exceptions, but they are hard to find.

About your concern #2, soak your feet in hot water. It's good to add Epsom salt to it. Also do alternating hot and cold foot baths - 3 minutes hot, 3 minutes cold, alternate several times. Rub your feet with your hands to reduce the tension. 9 hours of dancing is a lot. No matter how strong your feet are, that would cause problems like yours. If it hurts real bad put ice on it, don't do the hot baths yet.

Leg muscles - don't worry about them, there is very little you can do about it neither they are in any danger. They will get better in a couple of days. Your feet are in much worse shape I'm sure.

Next time you're dancing, make time in the end to stretch and cool down. Don't just jump out of the studio into cold weather. It will help to prevent muscle aches from being really bad. I know that ballroom instructors, especially beginner level, tend to neglect it, but it should be taught.

Answer 2

Before I answer I should ask are your sneakers dance sneakers? There is a big difference when you wear dance shoes. After you start using dance shoes, ballroom or even the dance sneaker you will know what I am talking about. With ballroom dance shoes you do not have to start off with a high heel. I am an instructor and not matter how much you build up your muscles you will have pain if you do many hours of dancing. It is a good idea to strengthen your muscles, to help get stronger but even professionals feel the pain of many hours of enjoyable dancing. That was just a helpful suggestion.

Now back to the pain soak in Epsom salt & pamper those puppies. At least that is what I do, I have a great foot massager/soaker, that keeps the water hot. I get pedicures & they usually give you a nice foot rub and make your toes look oh so pretty. Wear comfortable shoes and the suggestion to walk on your toes is right on with helping to strengthen the muscles away from the regular dancing that you do.

When i do showcases and have to dance all day, my feet feel tight and stressed too. So, do not make it a big issue. If the pain is worth it because you are enjoying yourself then dance, soak & pamper! Good luck to you and continue dancing!

Answer 3

Your muscles are stretched due to constant movements which you didn't do before. It's normal to pain and will only be relieved when you are already accustomed to do it everyday. Even if you have dance practice on weekends, you need to do a daily routine even just a small period of time so that your muscles/veins will get accustomed. The best thing to do to relieve the pains is to massage it with a bit of hot water or soak your feet in a bucket of hot water (not too hot but you can tolerate the temperature) while giving massage. Best time to do this is before going to bed. Then if you have some salonpas spray, you may apply it or wrap it with a poultice. Use supporters so that it won't be taken off while sleeping. In the morning when you wake up or even if you are still lying on the bed before to get up, try to have feet exercise. Not a hard one but a simple one like stretching will do. And if you can do it inside your house, from time to time when you walk, walk with only your toes to hold your weight (maybe you get what i mean here), this is also a good thing to make your feet strong to hold you, so that when you dance, it won't give too much pain anymore. if there are any advices available, try all of it and see yourself which one will apply you better, if not the best.

Answer 4

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