Your dance shoes are the most important item of your equipment because of what they support: your feet.
For a dancer, the feet are the body part that needs the most care and protection.
Insoles tick both these boxes, reducing friction and minimising heat and moisture whilst you dance. Plus, they keep your shoes smelling fragrant, prolonging their life.
But are insoles necessary? Learn how they impact your performance and why you should wear them.
Can You Dance With Insoles?
The short answer is yes; you can dance with insoles. They won’t get in the way of your technique and may even help you improve it.
Many dancers add insoles to their dance shoes. They can help minimise friction, which creates chafing and sweat. They also prolong your shoes' life.
It’s essential to consider the fit when buying the shoe and the insole. Insoles may alter how a shoe fits. Ideally, you want to be able to try the dance shoe and the insole of choice at the same time.
Choosing a brand with multiple sizes will help you get the best fit.
Why You Should Wear Insoles in Your Dancing Shoes
If you need convincing about why you should wear insoles in your dancing shoes, here are some key reasons.
Prevention of Injuries
Insoles increase comfort and add support. They can help prevent niggling problems like blisters and make the difference between an injury and a close call if you make a misstep.
Insoles don’t make the shoe smaller but add a layer of secure cushioning for the foot.
Correct foot placement on the floor as you dance will also help protect your ankles, knees and hips from injury.
Studies have shown that orthotics and shoe inserts prevent injury in the Royal Marines. Other studies have shown they help athletes, and dancers are athletes too. The science shows inserts work.
Comfort
Long hours spent training in the dance studio, in practice sessions, or in competitions can all take a toll on your feet. Feet become sore and develop pressure points.
Insoles can keep your feet comfortable when you can’t or don’t want to change your shoes. Just swap the current inserts for a dry pair, and away you go.
Using insoles is an essential part of any dancer’sfoot care routine. Good foot care and hygiene protect your feet and reduce soreness and pain. Everyone should care for their feet, but for dancers, your feet are your most prized possession.
Narrow Feet
For those of us with narrow feet it can be difficult to find the perfect, snug fitting shoe so with an additional insole it helps to create a secure, snug fitting that is so important in our dance shoes. Having that perfect fit will help with both comfort, from the additional padding and with overall stability.
Support
Insoles support the foot arch and deliver cushioning to the underside of each foot. They absorb excess shock and prevent damage to the feet and the other joints in the leg and back.
Stabilisation
Feet and ankles that are not in alignment are more likely to suffer acute or chronic injuries.
Insoles for dancers prevent problems like overpronation, where your foot rolls inwards when you step. They also limit supination, which is the opposite when your foot rolls to the outer edge.
They also generally help with weight distribution over the foot, improving balance as you dance.
Breathability
Unique modern materials allow insoles to provide a thick layer of cushioning protection whilst remaining breathable, so they don’t overheat the foot.
Dry feet remain cooler, suffer fewer rubs and blisters and create less odour.
What Features Should I Look For in Dance Shoe Insoles?
Insoles differ from orthotics because they are not custom-made for your foot, so it’s essential to buy the right type and get the right fit. Here are some of the key features to look out for:
- Anti-microbial — These insoles help your dance shoes last longer and smell better.
- Low Friction — Low friction options lessen the movement that creates heat, avoid moisture build-up, and reduce blisters.
- Arch Support — Some branded insoles come in multiple arch heights and can help provide essential support for your feet.
- Trimmable — Choose a brand with a material you can trim for that perfect fit.
- One size fits all — Avoid these brands as generally, the fit is not as good. Choose a manufacturer who offers multiple sizes, as these are usually better quality.
- Gel — Gel inserts can be protective, but they are heavier than some alternatives.
Protecting Your Feet From Pain and Injury
Well-chosen insoles can protect your feet from pain and injury and extend your dance shoes' lifespan. It’s easier and cheaper to replace an insole than a pair of shoes.
Quality, well-fitting dance shoes are just as important, which form the perfect dance partnership with your insoles.
Find the best quality dance shoes at Supadance, where we offer premium footwear for dancers of all types, emphasising support, comfort, performance and style.