Oh, the guilty pleasures of Dancing with the Stars! People magazine reported this week that our favorite little meatball Snooki having some difficulty mastering her Rumba…although you would never know it from her performance last night! Snooki described training as ‘brutal’ on her ankles and that she felt they would snap. This is a very common problem for dancers. High heeled shoes are notorious for their instability and dancers are at a much higher risk for sprains and ankle fractures. These types of shoes tend to give your Achilles tendon and the muscles in the back of your legs an unfair advantage - leading to balance issues and wobbly dancing.
To counteract the effects of high heels, I recommend three basic things:
1. Stretch it out - both your Achilles tendon, your plantar fascia AND your toes. They will get quite stiff from standing and dancing in that position for such a long period of time. My favorite stretch is the 'toes to your nose', where, from a seated position, you will dorsiflex your ankle and stretch the back of your leg for 10-15 seconds and then relax it again. It is best to perform this stretch using a stretching band like the one found in our theraband kit or towel for full effect.
2. Utilize a wider heel if possible - spiky heels will create a smaller surface area and can lead to heel pain and ankle problems.
3. Ice, Ice, baby! - make sure to ice down your feet after dancing. The ice will help decrease inflammation and pain to the sore areas quickly. Our Biofreeze is a great dance bag option as well - ice on the go!
Here is the full article of Snooki describing her tortured toes. I, for one, am hoping she makes it a few more weeks! I love her personality and her fearlessness! Here is hoping her ankles hold up!!