How to Keep Feet From Hurting When Dancing

Dancing is great exercise, and depending on the intensity of the activity, you can burn anywhere from 100 to 400 calories in an hour. Just 2 or 3 hours of social dancing can provide a moderate low-impact aerobic workout. Because dance requires good posture, a person who engages in it will also walk better, breathe better and feel better as a result. Besides the numerous health benefits, an evening of dancing can be an awful lot of fun, too. You just need to take steps to minimize the toll on your feet.

Things You'll Need

  • Wire brush
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Instructions

    • 1

      Dance on a wood floor. It's better for your back and knees than dancing on concrete or tile floors, which are too hard. Dancing on hardwood floor or cushioned flooring lessens the impact on the joints and reduces the risk of injury.

    • 2

      Wear properly fitting shoes. Women should choose pumps with low heels and a sole that slides on the floor without slipping. Heels should be no more than 2 inches (or lower, if you are beginner). Once you feel comfortable dancing in high heels, you might want to try 2-½-inch heels.

    • 3

      Avoid shoes that fit too tightly, however. While you want a snug fit to ensure your feet don't move around too much inside the shoe, make sure you have some toe room to prevent foot problems like bunions, corns, and calluses from developing. As attractive as they might be, pass up shoe styles that feature open toes or an open back.

    • 4

      Keep your dance shoes in good condition. The soles should be suede or leather to provide flexibility. You don't want soles that stick to the dance floor. Some recreational dancers wear bowling shoes with leather soles and heels. They are cheaper than dance shoes, are cushioned for comfort, have suede soles and are easy to care for.

    • 5

      Clean the soles of your dance shoes with a wire shoe brush or other stiff wire brush (like the kind you use to clean an outside grill). Avoid wearing the same shoes you wear for dancing when you go outside.

    • 6

      Dance on a clean, dry floor, rather than a waxed floor. You don't want the soles of your shoes picking up wax from the floor. If you find yourself sliding on a slippery floor, apply a little Castor oil to the soles of your shoes before brushing them clean.

    • 7

      Maintain good posture. Center your body over the balls of your feet, keeping your feet under your body as you dance. Hold your head up and back, your chest up and your shoulders down and back, but relaxed. Proper posture is not only healthy for the back, but it places the least strain on the ligaments and muscles supporting your body.