Professional Ballet Dancers Share Their Essential Foot Care Routines
For ballet dancers, foot pain and soreness are constant companions. Hours spent performing relevés on pointe and rigorous training take a significant toll on the feet. Even for non-dancers, foot discomfort can be a daily challenge. To discover effective solutions, we consulted professional ballet dancers who have developed comprehensive foot care routines through years of experience.
We spoke with Kate Inoue, a company dancer for the Los Angeles Ballet, and Madison Rayn Abeo, a soloist with Pacific Northwest Ballet. Their insights reveal a sophisticated approach to foot care that combines traditional remedies with modern technology.
Topical Pain Relief Solutions
Arnica Gel for Muscle Relief
Madison Rayn Abeo regularly uses arnica gel, a plant-based homeopathic topical medicine. This non-greasy formula quickly absorbs into the skin, providing temporary relief from muscle pain, stiffness, swelling, and bruising caused by minor injuries or general overexertion. The gel leaves behind a pleasant cooling sensation that many dancers find particularly soothing after intense performances.
Anti-Inflammatory Gel for Targeted Relief
Another topical solution Abeo recommends is Voltaren, a highly rated anti-inflammatory gel. This non-steroidal, hydrating formula imparts a cooling sensation upon application. Abeo combines this treatment with rolling her foot on a hard ball, such as a golf ball, to work the muscles and reduce stiffness effectively.
Advanced Massage Technology
Percussive Therapy with Theragun Mini
Kate Inoue swears by the Theragun Mini, a compact percussive massage gun that delivers powerful therapy to targeted areas. "I use it for my full body but especially feet and legs," Inoue explained. This device reaches 16 mm into the muscle tissue and features advanced sound insulation for quiet operation. With three attachments and three speed settings, it's particularly effective for treating the arches of the feet, ankle tops, and calves.
Compression Massage Boots for Recovery
Inoue also uses compression massage boots that employ air pressure to squeeze muscles in the feet and calves. "After a long day, I usually use them on the highest setting and it makes me feel refreshed and ready for the next day," she said. These rechargeable, cordless boots feature multiple operation modes and intensities, along with professional massage programs that mimic human hands to reduce swelling, relieve pain, and improve circulation.
Traditional Remedies and Simple Tools
Epsom Salt Soaks for Muscle Relaxation
Both dancers regularly incorporate Epsom salt soaks into their routines, with Abeo specifically mentioning Dr. Teal's essential oil-infused varieties. These mineral-rich soaking solutions help ease aches and soreness from muscle pains. Podiatrists frequently recommend Epsom salt foot soaks as a primary treatment for sore and swollen feet.
Myofascial Release Sticks and Foot Rollers
Inoue uses a myofascial release stick, particularly on the arches of her feet, tired calves, and thigh tops. These tools provide targeted muscle therapy by improving blood and lymphatic circulation while relaxing and stretching contracted muscles. She also recommends a simple wooden foot roller with a ridged center that helps relieve tension in the arches and ball of the foot through gentle rolling motions.
Practical Solutions for Common Problems
Golf Balls for Targeted Pressure
One of Inoue's favorite tools is surprisingly simple: a golf ball. "I step on it and roll it around to massage the soles," she said. The hard, durable titanium core provides enough resistance to work into stiff muscles along the bottom of the feet, offering targeted relief at minimal cost.
Liquid Bandage for Blister Protection
During her early pointe shoe training, Inoue frequently dealt with painful blisters and corns. Her solution was applying New Skin liquid bandage after Epsom salt soaks. This protective shield creates a flexible, waterproof seal that protects compromised skin from infection—a useful solution for anyone who has experienced uncomfortable shoe friction.
These professional dancers' routines demonstrate that effective foot care combines multiple approaches: topical treatments for immediate relief, advanced technology for deep tissue work, traditional remedies for overall relaxation, and simple tools for targeted pressure. Whether you're a professional dancer or simply someone who spends long hours on your feet, these solutions offer practical pathways to greater comfort and recovery.
