TCO Tips: Caring for your feet

Bela Vargas photos for Dancers of Minnesota. Photo by Matt Blewett/Matte B Photography for My Story Minnesota

Dancers, coaches and parents,

Feet are a dancers’ tools, warm them up

How can you instantly improve your arches and warm up your feet before class? Try the toe laces stretch. Repeat 10 x on each side and you’ll be ready to go in less than a minute.

Learn how: https://youtu.be/Ljigw3E_Vag

Bonus: Test your releve before and after. What do you discover?

Mind your feet

Stress fractures and shin splints from increased hours on hard surfaces are the #1 summer dance plagues.

What can you do to help your feet?

  1. Roll them on a ball one minute each night before bed.
  2. Stretch your calves for at least 30 seconds on each side several times throughout the day.
  3. Release your plantar fascia. Learn how in this 10 second tutorial: https://youtu.be/jA2C6pGbEM0
  4. Wear supportive shoes instead of flip flops outside of class.

What questions and thoughts do you have on shin splint and stress fracture prevention efforts during your summer dance intensives and camps?

To learn more about Twin Cities Orthopedics and our comprehensive Dance & Performing Arts Medicine services, follow them on Facebook, Instagram and Twitter. For questions related to Dance Medicine and more info on summer training, contact SpecialtyPrograms@TCOmn.com.

Facebook – facebook.com/TwinCitiesOrthopedics
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The articles from Twin Cities Orthopedics appearing in the Tips from the Pros segment are written by Twin Cities Orthopedics’ Dance Medicine providers for educational purposes. It is not intended to diagnose, treat or prevent any medical condition.

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