Don’t Let Your High Heels Fall Short

Salsa dancing (Photo credit: Wikipedia)

It’s amazing to go to a Latin dance or Salsa Club and watch the dancers spinning, turning and moving freely across the dance floor. They are doing it gracefully like they are not concerned in the least about falling off their heels. How do they do it? Practice, practice, practice and even that might not be enough.

Dancing in high heels is stately and elegant, but the shoes aren’t the most supportive and accidents do happen. Most shoes considered “high heels” are about 3 inches high and up. Many of them have narrow foot bed and spike type heels, which mean there is very little contact with the floor, and most of that is balancing on the ball of the foot. Too much time raised on your toes will place a lot of stress on that area and can result in ball of foot pain as well as calf pain.

The light, airy strappy sandals are not a good bet for durability. Often times the shoe construction is such that it creates pressure points on the foot, or seams and stitching are not finished in a manner that prevents abrading your foot. If you spend much time in this type of shoe, the fact that they allow your leg a stylish and elegant profile should only be secondary to comfort. For long hours on the dance floor, a 2 inch enclosed pump would offer a more natural foot position and better protection for your toes and more contact with the floor.

Strappy sandal type dance shoes offer no protection against turning an ankle. Sprains are painful and can cause missed time from work and leisure activities. If you do choose these for the dance floor, make sure they are dance shoes. Dance shoes have a metal shank that runs from inside the heel to the mid-sole. This prevents the heel from twisting if you do make a misstep.

Many people laugh at dancers and claim dancing cannot possibly be rough enough to equate to athletics. However, ask any dancer as they suffer the same injuries any other athlete does. Injuries include the following:

• Sprained ankles
• Ruptured tendons
• Repetitive stress injuries
• Pulled muscles

Dr. Boucher is uniquely qualified to assist you in selection of dance shoes and preventing dance injuries. Contact her at (203) 238-3668 and ask her for her dance shoe recommendations. Hopefully you won’t get tripped up while you’re out tripping the light fantastic.

References:

http://www.danceuniverse.co.kr/know/gentlesport.htm
http://answers.yahoo.com/question/index?qid=20070426002145AAfwf3o

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Saving Your Ankles, A Saving Grace

Sprained Ankle (Photo credit: Wikipedia)

Dancers are some of the finest tuned and strength athletes that live. If you don’t believe this, just try dancing around on your toes for as many hours a week as your training, rehearsal and performance schedules require. Not so easy, huh? Strength and conditioning is a major focus of dancers, but that does not mean they are immune from injuries.

Ankle injuries are common amongst dancers, so to stay in the game, so to speak, what can be done to protect this overtaxed joint and surrounding soft tissue? There are strategies for strength development and conditioning meant to reduce the risk of injury. The serious dancer is always in training in an effort to perfect their stance and form, allowing them to perform at the level that is demanded of them.

One of the most unattractive and weakest forms is when the foot is allowed to sickle. Instead of maintaining a straight line from the leg all the way through the foot, the foot is allowed to bend inward. It is unacceptable, unattractive and weak. This weakened position leads to ankle injuries like strains, sprains and breaks of the ankle.

The click on this link to go to a website that shows excellent visual of what a sickled foot looks like. 

In order to prevent injuries caused by weak positions, the dancer must constantly be using exercises to gain strength and control. This is not a quick fix, but needs to be worked on consistently until sickling no longer occurs.

There are five recommended ways to prevent ankle injuries and a dancer would do well to heed the following advice:

• Warm up – the muscles of body, feet and ankles have to be prepared for work.

• Develop strong ankles and skills – dancers must have strong muscles and ankle strength in order to perfect ballet moves.

• Properly fit shoes and proper flooring – properly fit shoes are close and supportive. Too large a shoe allows the foot to come out of pointe and can result in injuries. Proper flooring is padded to protect from painful ankle injuries. 

• The thin physique of the ballet dancer demands proper nutrition to maintain form and strength. Eat healthy and get the proper nutrients.

• When an ankle injury occurs, take care of it immediately with the proper rest and treatment. When you are ready to resume dance, wrap the ankle for continued support.

Dr. Boucher and her staff are ready to help you. Call her with questions and concerns at (203) 238-3668. Her medical expertise and knowledge of dance is sure to keep you in top performance.

References:

http://www.livestrong.com/article/11170-prevent-ankle-injuries-ballet/
http://www.podiatrytoday.com/article/1616?page=1
http://dancers.invisionzone.com/index.php?showtopic=51274

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Shoe Tips for the Burgeoning Ballerina

The ballet shoes of a dancer en pointe. (Photo credit: Wikipedia)

Are you new to dance? Are you feeling unsure about the type of shoes to get, or overwhelmed by the choices? Hopefully we can ease a bit of your anxiety and get you heading off to class in style and with confidence.

A dancer is an artist, and therefore concerned about the visual. They are concerned, believe it or not, about the appearance of their feet. Their feet need to appear elegant, graceful and smooth, which is accomplished by their footwear. At the same time a dancer is also considering the safety and care of their feet. No one feels the pain more than the dancer if good decisions are not made.

The most common error in judgment is in the correct fit. The tendency is for parents to purchase shoes that are too big for the beginning dancer. The shoes will not be usable for multiple seasons. You need to plan on a pair of shoes each season, but luckily, they are reasonably affordable. Occasionally an instructor will insist on a particular brand or style of shoes, but more often you are on your own.

For the new dancer full leather, suede sole slipper is recommended for both children and adults. It allows for muscle and strength development and should be no longer than one half inch beyond the longest toe, not considering the big toe. You also need to consider the following:

• Materials available are leather, canvas or both. Leather is recommended.

• Correct size for length and width for a snug and secure fit. Stand up on your toes and your toes should not feel crammed in the front of the shoe. You should be able to move your toes.

• Never purchase online unless you have tried on that brand in the store and are sure of the fit.

• New dancers should purchase shoes with the elastics pre-sewn.

Advanced pointe shoes require more consideration, but time and experience will make that decision easier when the time comes.

If you have concerns or questions about dance shoes that are fit, consult Dr. Boucher by calling (203) 238-3668. She is experienced and knowledgeable about dance and always has foot safety and health in mind.

References:

http://suite101.com/article/how-to-choose-a-ballet-slipper-a34999
http://dance.about.com/od/dancegear/tp/Find_Ballet_Shoes.htm

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Let’s Keep On Dancing

Dancer (Photo credit: Wikipedia)

There is nothing easy about a ballet dancer’s life. It is stressful with constant worries about winning a role, guarding their position, rehearsals, performances, money and competition. The calm look on the face of a dancer as she performs might be masking a world of pain. They are on their feet so many hours a day, and on top of it they probably have one or more foot conditions that they experience pain from. Common disorders that they must bear up under include bunions, ingrown toenails, blisters and corns which can easily become infected.

Today let’s learn a bit about bunions and treatment methods that may allow a dancer to keep on dancing. A bunion is a deformity at the base of the big toe, which is caused when the big toe becomes misaligned and extra bone growth appears at the joint. It mostly affects the inner side of the big toe. As the misalignment continues, the big toe slants toward the other toes and the joint becomes more enlarged. If allowed to grow untreated, a bunion can become very painful and make even walking nearly impossible. This is why it is necessary to begin treatment of a bunion early and be persistent.

Symptoms to look for include:

• Redness
• Swelling
• Protruding at the joint
• Pain
• Tenderness

It used to be generally believed that a bunion was caused by tight and ill-fitting shoes. This may be somewhat true, but now it is also believed that genetics plays a part because of bone structure.

Different treatment methods for bunions include:

• Rest
• Anti-inflammatory medication such as Ibuprofen
• Exercises and stretching that encourage correct positioning of the big toe
• A nighttime bunion splint
• Bunion sleeve
• Cortisone injections
• Surgery
• Shoes with a roomier toe box

In order to allow a dancer to continue performing, with bunions present, Dr. Boucher may suggest rest as much as possible and take over-the-counter medication for pain. An elastic sleeve can be pulled on over the foot to maintain correct position or gently reposition the big toe.

If you are a dancer and suffer the constant discomfort of bunions, as many do, contact Dr. Boucher at (203)238-3668. Dr. Boucher was a dancer also, understands your needs and how important it is for you to keep dancing.

References:

http://www.guardian.co.uk/stage/2006/sep/05/dance

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A Ballet Dancer’s Feet

The "box" of a pointe shoe resides within the front end of the shoe. The box itself cannot be seen, but its shape is exposed by the tightly stretched outer fabric of the shoe. (Photo credit: Wikipedia)

Have you ever been to a live ballet performance? It is beautiful and a sight to behold, but the serene look on the faces of the performers may be hiding a world of pain and agony. They struggle so to keep their spots, win roles and perform without complaint. What is it that makes them return to their dressing rooms in tears? Pain! It’s a very common ailment suffered by ballet dancers, but also poses a serious risk of infection - CORNS.

Corns, like hair and nails is a skin secretion made up of keratin. They form at points on the body that are sensitive to pressure. They tend to be somewhat pointed, and as the build-up of keratin continues, they can become very painful. In some instances the build-up is so significant and the pressure so great that the corn can actually puncture into the skin and lead to an infection. If you are a dancer you must be particularly aware of the location between the third and fourth toe.  Many dancers experience frequent pinched nerve damage and very little sensation in this area. If a corn becomes infected there, you should seek immediate medical attention. An infected corn may appear similar to an infected pimple, but because of lack of sensation it will not hurt.  Any corn that appears to be infected should be treated by Dr. Boucher. 

You may not develop infected corns, but if it is a condition that is repeatedly bothersome to you, as a dancer, check the fit of your point shoes. Remember your feet can grow as you age and your shoes may be too small. If the wear on the soles of your shoe extend one inch or more beyond the shank, chances are the shoes are too small. Your comfort zone may lie in a pair of shoes one-half size larger.

At home treatment for corns may include:

• Regular foot soaks
• Using a pumice stone to reduce corns and calluses
• Over-the-counter non-medicated corn pads

If you have corns in areas that are difficult to treat, or if they are large and bothersome, contact Dr. Boucher’s office at (203) 238-3668. She has a treatment option for you that will remove the corn and allow you to continue on your way with little or no pain.
 
References:

http://www.centralctfootcare.com/Central-Connecticut-Footcare-Center-LLC.html
http://findarticles.com/p/articles/mi_m1083/is_n4_v68/ai_14986740/

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Cracking Under Too Much Stress?

Calcaneus (heel bone) fracture X-ray (Photo credit: Wikipedia)

When tiny little cracks appear in a bone that carries an overload in a certain area, they are referred to as stress fractures. This is a common overuse injury in high impact repetitive sports such as jogging, basketball and soccer.  However, they are also frequently seen in performing artists, such as ballet dancers due to the jumping and toe work involved.  Risk factors that contribute to the likelihood of stress fractures include improper diet, in the quest to be thin and poor training habits that include grueling hours of rehearsal and performance. Sometimes the body cannot maintain its adaptive pace to keep up with the increased demands placed on it.

Even though a stress fracture can occur in any bone, it is most frequent in the shin and foot. This is because these areas support the weight of the body and no other area of the body is under that amount of load.  Healing time for a stress fracture is usually four to eight weeks and if sufficient time is not allowed, the injury is likely to recur and perhaps worsen. Even when the area is completely healed, stiffness and reduced mobility can be an issue. 

The best treatment for stress fractures is complete rest and avoidance of the aggravating activity. As long as there is not a chance that the stress fracture could become a complete fracture, or become displaced, rest is probably sufficient. Sometimes total weight bearing avoidance is necessary for healing. If it hurts, don’t do it, seems to be the treatment rule. Icing the injury can help with pain and swelling, as well as, over-the-counter pain medication and supportive footwear.

As was previously mentioned, dancers are not only athletes, but also performing artists.  They are very body conscious and need to be strong but appear waif-like. Nutrition can become a major concern when enough fat, calories and calcium are not consumed to keep the bones strong. Eating disorders, continual vigorous exercise and poor nutrition combine to reduce bone density. This can lead to increased probability of stress fractures.

Any suspected stress fracture needs to be checked out at once. Continued weight and stress can further complicate the issue. Please contact Dr. Boucher at (203) 238-3668 to set up an appointment. Her medical expertise and familiarity with the dancing community can definitely work in your favor. She is familiar with the rigors of the art and will work with you to resolve your foot and ankle concerns without compromising your best interests.

References:

http://www.granitemedical.com/health_education/health_tips/foot/stress-fractures.cfm
http://orthopedics.about.com/cs/otherfractures/a/stressfracture.htm
http://www.footdynamics.com/your-feet/articles/ballet-dancers/

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Don’t Let Heel Pain Prevent Your Next Plie’

(Photo credit: Wikipedia)

The most common cause of heel pain in dancers is plantar fasciitis. This occurs when the tough collagen fibers in the long flat ligament on the bottom of the foot get overused or strained and develops small tears, which cause it to become inflamed. The pain from plantar fasciitis is most noticeable with the first steps taken in the morning or after having sat for a long period of time. The pain ranges from dull to intense and increases over a period of months. If left untreated plantar fasciitis will worsen.

Risk factors for plantar fasciitis include the following:

• Foot arch problems either high or low
• Tight Achilles tendon
• Shoes with little or no arch support and soft sides
• Sudden weight gain or obesity

In order to diagnose plantar fasciitis, Dr. Boucher will perform a physical examination of your feet. This may reveal high or low arches, tenderness on the foot’s bottom, some swelling and stiffness in the arch. Occasionally the doctor will require x-rays just to rule other possible problems.

Thankfully, there are many steps that can be taken to alleviate the pain of plantar fasciitis and combinations are usually successful at reducing the pain, but it does take time. Combinations of the following may be used:

• Rest as much as possible for at least a week
• Wear shoes with good arch support and cushioning
• Do recommended heel stretching exercises
• Take over-the-counter pain relief as needed
• Apply ice twice daily during the first week for 10 to 15 minutes each time
• Use heel cups, felt pads or shoe inserts
• Use night splint to stretch the plantar fascia and allow it healing time

If pain relief is not achieved, Dr. Boucher may recommend a month in a boot cast, custom foot orthotics or steroid shots. Non-surgical attempts usually prove successful by decreasing pain level, but it can take up to two years to completely resolve. There are rare instances where surgery may be required, but there are risks involved with surgery. Dr. Boucher will discuss your personal situation with you. Call her at (203) 238-3668. Many options are available don’t forget to check out Our Doctor Store on our website.

References:
 
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/
http://www.dancevision.com/buyers-guide/resources/dance_tips/health_fitness/197/
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/

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