Dancers feet are always movingDancers feet are always moving

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Dancers feet are always moving

Dancers seem so glamorous moving about on the stage, but when they head backstage and take off their shoes you see a much less glamourous picture. Staying on your feet and executing those tricky moves takes a lot of work and puts an awful lot of pressure on the feet. We work with the dance companies to help rehabilitate their dancers after injuries, as well as strengthening and supporting the dancers feet to prevent injuries occuring in the first place. If you are a dancer or work with dancers, this site has ways you can practically support a dancer's feet to keep them performing.

Heel Pain: The Conservative Treatment Options You Need to Know

Heel pain is a common problem that can be caused by different conditions. The good news is that there are several conservative (non-surgical) treatment options that can effectively relieve heel pain. Here are some of the most commonly used heel pain treatments

Rest and Ice

This option is often the first line of treatment for heel pain. Resting the heel and applying ice can help to reduce pain and inflammation. Ice should be applied for a few minutes several times a day.

The idea is to ice the heel until it feels numb. Once the heel pain subsides, you can slowly start to increase your activity level.

Keep in mind that it's important not to overdo it when you start to increase your activity level. Heel pain can come back if you overstress the heel.

Pro-tip: A frozen water bottle can be a great way to apply ice to your heel. Simply fill a standard water bottle with water and place it in the freezer. Once it's frozen, roll the bottle under your heel for a few minutes.

Stretching and Strengthening Exercises

Certain exercises can help stretch and strengthen the muscles and tendons around the heel.

One useful exercise is the toe raises workout. To do this exercise, stand on your heel with your toe pointing up. Use a towel or resistance band to help keep your balance, if needed. Slowly raise your heel off the ground and then lower it back down. Repeat this exercise a few times till you feel the heel stretch.

Another heel exercise that could be helpful is heel cord stretches. To do this stretch, stand with your heel on an elevated surface. Keep your heel on the ground and your toes pointing up. Then, bend your knee and lean forward. You should feel a stretch in the heel cord. Hold this stretch for a couple of seconds, and then repeat it a few times.

Heel cord stretches are an important part of heel pain treatment because they help to lengthen the Achilles tendon. These stretches are best done after a brief warm-up. A quick walk around the block can help warm up the heel and Achilles tendon before stretching.

It's important not to overdo it when stretching the Achilles tendon. The tendon can actually become irritated and inflamed if stretched too much.


Heel pain is a common problem, but there are several treatment options that can help. Rest, ice, and stretching exercises are often effective in relieving heel pain. If the heel pain persists, it's important to see a podiatrist to rule out any other underlying conditions. For more information on heel pain, contact a professional near you.