1. Bunion Control
Bunions are a common injury for ballet dancers and usually appear around the late teens. Bunions don't discriminate between male and female dancers. Ballet dancers can pad their shoes with lamb's wool around the affected area to cushion the bunion. Adding a spacer between the sore foot's first and second toes helps the foot maintain it's functionality. Dancers with bunions should avoid wearing shoes when they're indoors and not dancing and wear loose sneakers when outside.
2. Sprain Pain
A ballet injury may include a sprain, which occurs when a ligament is stretched out or torn, resulting in pain, swelling, bruising and instability. Sprains are graded I, II or III, with grade III being the most severe. Grade I sprains can be treated by taping the injured foot before dancing, taking an anti-inflammatory for pain and swelling and icing and elevating the foot after activity. Grade II sprains are treated similarly to a grade I sprain but require a few days off from dancing to allow the swelling to subside. Grade III sprains require immobilization and physical therapy. In some cases, a grade III sprain needs to be repaired with surgery.
3. Cracking Under Pressure
Stress fractures are cracks in a bone after repetitive use. They're difficult to see on an X-ray and doctors often hand down a stress fracture diagnosis when other injuries have been ruled out. Stress fractures in the foot typically don't need to be casted. The dancer can usually recover from a stress fracture in 6 to 8 weeks of limited activity. Depending on where in the foot the fracture is, dancing during recovery might be possible as long as the dancer refrains from jumping and grands pliés.
4. Spiraling to the Breaking Point
A spiral fracture in the foot's distal one-third of the fifth metatarsal is often called the "dancer's fracture." This break occurs when the dancer loses her balance while on demi-pointe and rolls over the outside of the foot. Severe dancer's fractures require a plaster walking cast for 6 to 8 weeks while the bone heals. Less severe fractures can be treated by limited activity for 6 to 8 weeks and wearing comfortable running shoes. Occasionally, this type of fracture requires surgery.
5. Tendonitis Tips
Many dancers battle chronic tendonitis, particularly in their Achille's tendons. To ease the pain of tendonitis, dancers should take an anti-inflammatory medication and soak their feet, alternating cold and warm baths. Putting a soft heel cup in their street shoes could help alleviate some of the pain. Ballet dancers with tendonitis should take special care to stretch before and after activity. Moderate to severe tendonitis requires rehabilitation with resistance exercises.
