Insoles can help the keen dancer in many different ways.
Insoles alter the biomechanics of the foot and ankle and can provide essential support, especially to the arch of the foot. They can also make a shoe that is slightly too large fit more comfortably.
Insoles are also a good technique to keep shoes fresh and odour-free as they can be removed and cleaned.
With so many benefits, it’s easy to see why someone would want insoles—but how do you know when you need them?
Here are five critical signs that may mean you need to invest in a pair of insoles.
1. Wrong Shoe Fit
That crucial pair of dance shoes may look the part, but sometimes, it can be hard to get the fit right, even using half sizes.
Dancers know that their shoes will stretch. Dance shoes work hard and can be on your feet for hours, plus they get very hot. Buying a shoe which is a snug fit will inevitably lead to discomfort when the foot gets warm, and the shoe tightens.
Adding removable insoles allows you to have a shoe with a bit more width — effectively, you can adjust the fit of your shoes depending on the conditions.
Insoles can consist of various materials, including foam, memory foam, gel, leather and air cushioning.
Dancers will want to vary the insole material depending on comfort and function. You can also add two insoles made from different materials for the ultimate adjustability.
2. Injuries From Not Warming Up
Warming up beforevigorous exercise is essential. It prevents muscle strains and sprains and avoids damage to soft tissues such as tendons and ligaments.
Sometimes, beginners or novice dancers don’t realise it is pretty easy to damage the soft tissue structures in the feet. If your feet are cold when you start to dance, you can pull the muscles.
Insoles can provide added warmth and insulation when you arrive at a dance studio in the winter. You can easily remove them once the blood has started to circulate and your feet have warmed up.
3. Rubs and Blisters
Rubs and blisters are an inevitable outcome of dancing.
Even a new pair of shoes or a more extended training session in preparation for a competition can cause discomfort. If a change of shoes is not possible, adding insoles can allow you to carry on dancing and support sore feet.
Insoles can also help protect feet against the discomfort of breaking in a new pair of dance shoes.
4. Lack of Arch Support
Arch support can become a real issue for many people, whether they dance or not.
Fallen arches are pretty common in adults over 40, but age is not the only cause of flat feet. Some people tend to have flatter feet than others due to their inherent foot structure.
Flat feet or fallen arches change the biomechanics of the ankles, knees and hips, which all provide support for the spine.
Insoles can help support the arches, contributing to more comfort and better locomotion. It’s especially beneficial for dance steps.
An arch supported with suitable insoles acts as a stabiliser for the rest of the foot and ankle and will help prevent strains, sprains and other injuries.
Sometimes, arch support can require more specialist intervention. A good podiatrist or chiropodist can advise on the structure and movement of your feet and devise a treatment plan to help you manage arch support.
Try and find one experienced at treating dancers as they will understand the unique stress and strains that dancers’ feet undergo and the specific issues with certain types of footwear.
Chiropodists and podiatrists will often recommend orthotics, which are a more specialist insole. These can be custom-made if necessary to tailor the specific support you need for just the high footfall of dancing or specific dance moves.
5. Poor Posture
The only thing keeping you upright is the foot, which is the primary contact between you and the ground.
A foot that is not functioning correctly or as well as it could will cause postural issues. Dancing just highlights this as the upper body frame is crucial.
Insoles can help provide that critical stability foundational for upper body positioning.
Conclusion
Insoles can be a handy fix for new shoes, uncomfortable dance shoes or just some extra arch and postural support when you need it most. The right pair will prevent the issues above and improve your form.
Ready to elevate your dancing, starting with the feet? Shop Supadance today for dance shoes with arch support, ladies' and men’s replacement soles, in-step supports, and more!