Amber Tacy, a personal trainer and founder of Dancers Who Lift, an online strength training and nutrition program for dancers, first experienced plantar fasciitis in college. “I remember my feet started screaming at 8 o’clock in the morning and I was supposed to do 90 minutes of barre training, then modern training and rehearsals, and then a technique class,” she said. “I was distraught because I couldn’t imagine putting weight on my feet.”
Tassie’s experience is not unusual, especially for dancers who experience a dramatic increase in activity levels. Joshua Metzl, an orthopedic sports medicine doctor at UCHealth Steadman Hawkins Clinic who works with Colorado Ballet dancers, said the increase in training time And the resulting potential for overuse is the leading cause of plantar fasciitis in dancers.
What is plantar fasciitis?
Plantar fasciitis is an inflammation of the thick tissue on the bottom of the foot, called the plantar fascia. Dancers often present with heel pain, especially when performing weight-bearing exercises. Metzl notes that first thing in the morning is often the most painful, and symptoms can ebb and flow throughout the day.
In addition to a sudden increase in activity, plantar fasciitis can also be triggered by a change in footwear, such as switching from pointe shoes to flats. The quality of the studio floor or performance surface can make a difference. Outside of the studio, walking more than usual and/or on different types of surfaces can lead to plantar fasciitis.
Although plantar fasciitis is common among dancers, there are other conditions that can cause similar pain. Metzl explains that the bones of the foot can also be to blame, with common bone-related forms of plantar fasciitis being calcaneal stress fractures and calcaneal apophysitis, an inflammation of the growth plate in the heels of young dancers. . X-rays can help determine the underlying cause of this foot pain.
Treatment and Cure
Provided by CU School of Medicine.
Treatment for plantar fasciitis usually involves working with a physical therapist to develop a daily plantar fascia stretching and strengthening program, Metzl said, adding that if the condition is more chronic and responsive to initial treatment, an MRI, There is no response to corticosteroid injections, etc., and/or platelet-rich plasma injections, which have local anti-inflammatory effects, may also be used.
When symptoms occur, Tasi recommends taking over-the-counter anti-inflammatory medications to relieve pain and using gentle massage techniques. Ice, she says—whether that’s simply applying an ice pack to the soles of your feet or using a frozen water bottle to gently roll off the soles of your shoes—can help.
The choice of daily footwear is also important. Metzl says wearing orthotics or arch supports in shoes can relieve symptoms by taking pressure off the plantar fascia. Tasi found that choosing shoes with a wider toe that better mimics the natural shape of the foot can prove helpful. In more severe cases, walking boots may also be recommended. While plantar fasciitis doesn’t always require stopping dancing, don’t underestimate the impact of rest on relieving and preventing pain. “There’s a great saying: ‘If you don’t choose the time for your body to rest, your body will choose it for you,'” Tasi says.
everything is connected
When plantar fasciitis is severe, dancers may decide to modify their technique to reduce pain. While this may feel like a way to force things through classes or rehearsals, both Metzl and Tasi believe this approach can lead to more problems. “The term we use in orthopedics is ‘kinetic chain’ – all these structures in the body are interconnected,” Metzl said. This means that untreated plantar fasciitis has the potential to cause pain in other areas of the body, such as the knees, calves, hips, and lower back.
While Tassie was dancing professionally in New York City, she suffered a serious injury that sidelined her for several months. Although the injury was the result of a set piece incident and not directly related to plantar fasciitis, she believes the imbalance caused by the pain in the foot was a factor in the severity of the injury and recovery time. “When I graduated college and got my first job, lo and behold, the foot most affected by plantar fasciitis was the foot I injured,” she said. “Looking back, I can see how it all connected. If I had taken care of my plantar fasciitis and strengthened and healed my foot the right way, I don’t think my subsequent injuries would have been as bad. Seriously, it won’t require that much care.
Two stretches for plantar fasciitis
Joshua Metzl, an orthopedic sports medicine doctor who works with Colorado Ballet dancers, recommends these two stretches to dancers with plantar fasciitis.
Stretch your legs with a towel
- Roll up one side of the towel.
- Stand with one foot on the towel, with the rolled part under the toes and metatarsals and the flat part under the heel.
- Get into a small lunge position with your back leg straight on the towel and your front leg slightly bent.
FHL tendon gliding
The flexor pollicis longus tendon (FHL) connects the calf to the big toe and plays an important role in pointing the toes and standing on toes.
- Place your feet flat on the floor.
- Keeping your heels and balls of feet in contact with the floor, lift your toes.
