Dancing while having flat feet may make you worried that it can cause some issues. I will provide some valuable tips if you have flat feet and love to dance.
Can I dance if I have flat feet? Yes, you can dance if you have flat feet because dancing is a light exercise that will not put too much pressure on your feet. However, if you are an adult learning to dance for fun, choosing a dance style that is not too strenuous on your feet, such as Latin or Ballroom dance, is always better.
Flat feet may result from weak inherent foot muscles, and strengthening these tiny muscles can help improve your line, your balance, proprioception, and the way you absorb the shock of jumps.
I found out I had flat feet when I was a teenager, and I didn’t take it seriously when I was younger, so I did nothing about it. But later in my life, I had some difficulties, such as occasional back pain, but it didn’t prevent me from doing activities I like, such as dancing. On the contrary, dancing helped me with my back pain because dancing improved my posture.
Learning the strengthening exercises that could make your feet feel better is essential.
How To Improve Flat Feet
I don’t want to disappoint you, but there is no cure for flat feet, nor is that disease. However, some exercises can help your feet improve strength and be pain-free while dancing.
Although flat feet are not a huge issue, it is always a good idea to work on getting your feet better because feet are responsible for your mobility, so when they become painful, which happens with flat feet, your quality of life can suffer.
The best exercise that has helped me tremendously with my flat feet is “The Towel Pull.” I learned about this exercise a year ago by complaining to my fitness instructor that my feet hurt when I performed specific workouts she wanted me to do. Luckily she introduced me to this exercise, and it has improved my feet’ strength tremendously.
You can do it anytime while brushing your teeth or working from home. I perform the “The Towel Pull” exercise while watching a movie, doing dishes, or brushing my teeth. It is such a low-effort exercise that you can do it every day without sacrificing your time, which will benefit you in so many ways.
Simply sit or stand with your feet in parallel and your toes on the edge of an unfolded towel. Balancing on your heels, lift all ten toes and spread them out on the towel. Use your toes to grab the towel and pull it towards you while lifting your arches. Keep going until all the material has been gathered. You can also try reversing the process by raising the arches, curling the toes in, and then spreading the towel as your toes extend.
How To Relieve Sore Feet From Dancing
It is prevalent to have sore feet after a few hours of dance practice or while dancing the entire night in a club. My feet become sore after two or three hours of back-to-back Bachata and Salsa dance lessons.
Here are a few tips that have helped me relieve sore feet from dancing:
Feet Massage
Massage can help relieve the foot’s pain intensely, and it is a simple task that you can perform as soon as you get home while relaxing or watching your favorite show.
Here are steps on how to perform a foot massage:
- While sitting comfortably, cross one ankle over the opposite knee so you can easily reach your foot with both hands.
- Start at the ball of the foot and begin to knead with your thumbs by circling away from each other.
- Continue massaging your foot this way into the arch and heel
- Repeat this process with other foot
Ice Bath
Ice bath can be very beneficial if you have a sore feet from too much dancing. Just fill up a tub with cold water and ice and deep your feet into it. Don’t keep your feet in a cold water for longer than 10 minutes.
Put your legs up in the air
There is so much pressure on your feet because you are standing and walking on your feet during entire day putting your legs againt the wall or in an higher position will improve circulation and reduce inflammation in the painful feet.
Rest
Sometimes just taking a day off from dancing is what your feet need. When your feet are too tired from all that dancing and pressure you put them through every day, just stay off your feet. Take a day off for yourself by reading a book, watching a movie or show and your feet will be like new next day.
Tips On How To Dance If You Have Flat Feet
Here are five tips on how to dance effectively if you have flat feet:
Use orthotics
Orthotics, or custom-made inserts for your shoes, can be helpful for dancers with flat feet. They can provide extra arch support and cushioning, helping to reduce pain and improve stability.
Take breaks
Dancing can be strenuous, especially if you have flat feet. Make sure to take breaks and stretch your feet regularly to prevent injury and pain.
Strengthen your feet
If you have flat feet, strengthening your feet and improving your balance is very important. This can be done through exercises such as calf raises, toe raises, and balance drills.
Seek professional help
If you are experiencing pain or difficulty dancing, it is vital to seek the help of a professional. A physical therapist or dance instructor can help you develop a plan to manage your flat feet and improve your dancing performance.
Wear proper footwear
One of the essential things for dancers with flat feet is to wear the right shoes. Look for shoes with good arch support and cushioning, which can help improve stability and reduce pain. Avoid shoes that are too tight or have no arch support, making dancing even more difficult.
Final Words
Flat feet don’t have to be on an obstacle that prevents you from dancing. With the proper care and attention, you can still dance and enjoy the many benefits of dancing. I hope this article has helped you put your mind at ease and given you enough information on whether you can dance if you have flat feet.
Happy dancing!
