The two main risks you face when dancing, as they relate to your feet, are blisters and bone fractures. Blisters form when your shoes have too much wiggle room, producing friction between your toes and shoes. More serious are bone injuries, most often fractures that occur as the result of a misstep or fall, typically affecting your fifth metatarsal, or the forefoot bone on the side of your little toe. Wrapping your foot before dancing can prevent blisters from forming; and if you do sustain a bone injury, wrapping can help relieve some of the pain and swelling.
Prevent Blisters
Step 1
Put your shoes on to identify the toe or toes where rubbing is occurring.
Step 2
Cut a piece of adhesive tape about twice the diameter of each toe. As an alternative, use a good quality bandage that will not come loose when your feet begin to perspire.
Step 3
Fold enough of the top portion of the tape over so that the portion touching the danger zone has a nonstick surface.
Step 4
Place the nonstick portion on the danger zone and wrap the remaining tape around your toe. If you already have a blister, place a corn pad or small piece of moleskin on the blister for extra cushioning before wrapping.
Step 5
Cut a piece of lamb's wool and place it in the toe of your shoe to both cushion your toes and reduce the potential for rubbing in a new area as you dance.
After an Injury
Step 1
Place an ice pack over the injured area and wrap a towel around your entire foot to secure. Leave the ice pack on for a maximum of 20-minute intervals.
Step 2
Buddy wrap your toes by placing a piece of gauze pad between the injured toe and one next to it, the wrapping both toes using adhesive tape. Make sure to remove the tape and see your doctor if swelling occurs, if you lose feeling in your toes or if they become pale.
Step 3
Immobilize your entire foot by first wrapping it in a layer of cotton rolling. Then, cover the cotton rolling with an elastic bandage such as an ACE bandage. Repeat with another layer of cotton followed by another layer of elastic bandage.
Things You'll Need
- Adhesive tape
- Bandage
- Lambs wool
- Corn pads
- Moleskin
- Ice pack
- Towels
- Gauze pad
- Cotton rolling
- Elastic bandage
