How Dancing Can Help Alleviate Foot Pain

“The joy and confidence I feel when dancing are unparalleled,” shares Sadie Kurzban, the creator and CEO of 305 Fitness, a dance-cardio concept based in New York City and Washington, D.C., offering a nightclub-like experience. Kurzban dedicates seven days a week to dancing and teaching in her vibrant studios, spending prolonged hours on her feet. Having firsthand experience with the discomfort of foot pain, a prevalent issue stemming from conditions like plantar fasciitis due to repetitive activities, she has curated effective stretches for relief.

Top 4 Stretches for Foot Pain Endorsed by a Full-time Dancer

1. Foot Massage with a Lacrosse Ball or Tennis Ball

Kurzban proposes a simple stretch that can be done while sitting at your desk – rolling a lacrosse ball or a tennis ball under both feet, covering the soles from heel to toe and side to side. This self-massage technique can rejuvenate your feet and alleviate discomfort.

2. Ankle Flexibility Exercises

Sit on the floor with your legs extended in front of you, supporting your back with your hands against the floor or a wall. Point and flex your feet and rotate your ankles in circular motions in both directions to enhance flexibility and circulation.

3. Calf Raises

Kurzban emphasizes the importance of calf raises in strengthening the muscles supporting the feet and ankles. Begin by standing upright with your feet hip-width apart, raise your heels off the ground onto the balls of your feet, then slowly lower them back down. Repeat this movement for a minute to engage these vital muscles.

4. Downward Dog Yoga Pose

The popular yoga pose, Downward Dog or “Adho Mukha Svanasana,” offers a comprehensive stretch for the hamstrings, calves, ankles, and feet. Position yourself on a yoga mat, come onto your hands and knees, lift your hips upward forming an inverted V shape, elongating your arms and legs. To intensify the stretch on your calves and feet, gently pedal your feet back and forth.