(Last Updated On: March 18, 2021)
When you’re a dancer (or any athlete), it’s easy to overlook the symptoms of an injury. We usually stop having our belongings checked out by the doctor because we all know how that goes. However, recurrent and recurring pain warrants further investigation, as the EARLY DETECTION of an injury is critical in preventing it from being a severe problem.
And you don’t want to be stuck sitting NEXT to the stage instead of dancing on it.
Plantar fasciitis is one of the most main sources of heel pain. It is characterized by the plantar fascia’s pain and inflammation, a thick band of tissue that extends across the bottom of your foot and connects your heel bone to your toes.
- This form of injury is more common in athletes (especially dancers and runners).
- Other factors that may contribute to the issue, especially in dancers, include:
- shoes with insufficient protection
- wearing high heels and sporting high arches
- putting on old shoes (which have lost their support)
- not stretching sufficiently or correctly
- disregarding the issue
- At least one of these risk factors applies to any dancer!
What To Do If You Have Plantar Fasciitis?
It’s important to remember that no one treatment for plantar fasciitis works for everybody. RICE is one of the most popular therapies (as it is for most injuries).
- Compression is a term used to describe the process of reduction.
- Elevation: The elevation is a term that is used to describe the process of raising to a higher level.
This is one of many therapies available, but it is also one of the most often prescribed. More ways to deal with plantar fasciitis are mentioned below.
Treatment For Plantar Fasciitis With Massage
Ballet dancers are prone to plantar fasciitis. While there is no immediate remedy, massage therapies may be beneficial. Massage therapy for plantar fasciitis can be found here. Keep in mind that these are effective if you have plantar fasciitis, but they’re even better as preventative steps.
We should stretch the fascia. Begin by leaning your toes against a wall, holding your arch and heel flat. A stretch can be felt around the bottom of your foot and arch. Hold the space for 10 to 30 seconds, then repeat three to four times daily. If your plantar fascia is hurt, be careful not to overdo it. You may also stretch your fascia with a theraband by looping one end around your foot and pulling your feet towards your nose. Underneath the arch, roll a frozen water bottle. After stretching your tendon, roll the frozen water bottle under it.
Massage the fascia with a golf or tennis club. Start and work the way backward. Apply consistent pressure to the entire foot. Make an effort to concentrate on each region for at least 15 seconds. If you need additional force, stand on the golf or tennis ball.
All muscles above the plantar fascia should be rolled out with a foam roller. Your body is part of a larger ecosystem. Plantar fasciitis can be caused by tightness in the shoulders or glutes, which throws the hips or body out of balance.
Treatment For Plantar Fasciitis With Taping
Taping for plantar fasciitis can help with pain relief, but it depends on the severity of the condition. Plantar fasciitis may be treated with taping.
- Start by taping the metatarsal (ball of the foot) section.
- Tie another piece of tape around the heel and secure it to the tape that wraps around the foot’s ball.
- Apply a strip of tape to the metatarsal area and diagonally cross the midfoot.
- Cross the mid-foot and wrap the tape around the heel. (this should create an X shape around your foot)
- Wrap this around yourself three times (this is what supports the plantar fascia).
- Apply tape horizontally over the foot to cover previous strips to complete the taping treatment.
Plantar Fasciitis Can Be Cured With New Shoes
What kind of shoes do you wear daily? If you’re suffering from plantar fasciitis, you can look for a new pair of shoes that have strong arch support and a cushioned sole. Most of the shoes that come to mind aren’t particularly attractive, so we suggest investing in some decent insoles and inserting them into a nice pair of Nike Frees, Adidas, or Chucks. Ballet dancers are prone to plantar fasciitis. You can try various solutions to relieve the pain caused by plantar fasciitis, but if the pain continues, you should see a doctor.
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