Hey everyone!

This isn't really an injury, but I didn't really know where else to put it! Over the last few days, the bottom of my feet have been really sore. I think it might have something to do with the fact that I took a few weeks break over the holidays, and am now back to dancing even more than before. But, I've never really experienced this pain before, even after taking longer breaks. Everywhere I look says plantar fasciitis, however I have dealt with plantar fasciitis in the past and this is totally different. It feels almost like the muscles in the bottom of my foot are pulling, but near my toes and ball of my foot, not my heels. Also, the pain in my right foot is much worse. I only get the pain in demi pointe position (either on actual demi pointe or sitting with my ankles/feet pointed and toes flexed). Has anyone ever had anything like this before? Or know of any exercises (theraband, etc) to help relieve the pain? I am finally back up to dancing more than 10 hours a week (my schedule last year wouldn't allow it) and would hate to have to slow back down because of this!

Thanks!

I'd try Tiger Balm and see if it helps. I usually try Tiger Balm on any unknown pain before I start worrying too much, I mean if it helps with shin splints and arch pain why not try it for mysterious knee pain (for example)?!

Roll your feet out twice a day for around 5min with a golf ball or Foot-ez ball. Put your weight on the ball and allow the pressure to push it deep into the muscles and tendons, while rolling your foot gently across it. This might be uncomfortable but it's a good habit to get into if you have foot pain or arch issues.

This happened to me once too.. It feels horrible and when i got advised to talk a walk on the beach often. I also got advised to do this when i broke my heel. It has something to do with walking barefoot in the sand that helps the muscles and tendons stretch.

I know exactly the pain you're talking about. I've gotten this several times in my life, and so has my cousin (must be genetic and related to foot shape), but it comes wearing broken shoes or flip flops. If you've bought a new pair lately, or if an old pair has given up the ghost, stop wearing them, and stick to supportive shoes for a while. The exercises people have listed will help, but you need to get rid of the root of the problem.
I don't know if it's a lack of arch support, or from my tensing my foot when I walk to keep the shoe on, but soon after I switched footwear, the pain went away.