Don’t Forget Your Feet
Today, we’re going to focus on your feet. For social dancers, Argentine tango is low impact. It’s the art of walking after all. However, poor repetition or lack of care can cause injury. Here’s some pieces to consider to take care of your feet before, during, and after you dance.
Ensure your shoes fit.
This is an obvious one that many people follow in their day to day lives but when it comes to tango shoes sometimes we forget. Depending where you live, even obtaining a tango shoe can be a challenge. If you’re able to purchase your shoe in person the seller should be able to advise you. Take into consideration how much the shoe will stretch and note that your tango shoe may have a different kind of fit compared to your street shoe. Overall, it should align with the shape of your foot. Many people encounter their dance shoe size is smaller than their street shoe size.
Before you start dancing
Stretch out your feet, give them a massage, give them some love. Another good option is to roll them out first. You can use a tennis ball, racquet ball, or massage ball.
For detailed examples: Here’s some exercises and stretching from Harvard Health
Keep your feet dry when dancing
Depending how long you’re dancing or the environment you’re dancing in, moisture can build up in your shoe. It’s important to keep your feet dry to prevent blisters or fungal growth. If you notice moisture building up, change your socks or shoes if possible. When you’re done dancing, store your shoes outside of your bag so they can properly dry.
During class/practice
Pay attention if anything feels painful. You know your body after all. Notice if it happens during a particular movement. Take notice on when it occurs. Always middle of a class or at the end? Is it a new pain or something that keeps reoccurring? Definitely let your teacher know so they can help you out and be on the lookout during your movements.
There are many things we can do outside the studio to take care of our feet as well.
More rolling and foot stretches!
Calf/ Reverse Calf Raises
Sometimes the pain in your feet can be caused by overly tight calves. Especially if you dance in heels it’s important to do some reverse calf stretches.
Toe separators can provide relief to your feet by gently supporting your toes apart. This is one you want to make sure you do correctly. Follow the instructions and ensure you have the right fitting separators to prevent injury.
Give your feet a nice soak
Soak your feet in some nice warm water to help relax your muscles. Many dancers use Epsom salt in their foot soak.
Rest….
Take note
Observe what’s happening with your feet. Are they forming blisters, calluses, warts, corns, or bunions? If so, your feet are trying to tell you something. Don’t ignore them and seek professional help to figure out what’s going on.
Muscle scraping
This technique identifies tense tissue and promotes healing by gently scraping the area. If you are familiar with this technique it can be done at home. Otherwise book a session with a professional. There are different techniques such as Gua Sha, Graston, or other soft tissue mobilization that you can look for. Sometimes these can even be included in your massage or acupuncture appointment.
Other professional services to consider are getting a massage or booking an acupuncture appointment.
Happy Practicing!
If you’re unfamiliar with any technique consult a professional first.
