As performing artists, especially dancers, you rely on your feet for turning, leaping, and providing support as you perform. It is important to make sure to take care of your feet like any instrument. The following are some home exercises and stretches you can do to alleviate pain as well as improve endurance of your intrinsic foot muscles. 

Frequency: several times a day Duration: 30 seconds Instructions:

Frequency: several times a day Instructions:

Frequency: 1-2 times a day Repetitions: 30

Equipment: 20 marbles or pens or other small objects Frequency: daily Repetitions: 20 

Equipment: hand towel Frequency: daily Repetitions: 5-10

Frequency: 1-2 times a day Repetitions: 10-20

Frequency: 1-2 times a day Repetitions: 20-30

Frequency: 1-2 times a day Repetitions: 20-30

Frequency: 1-2 times a day

Hopefully these home exercises will help keep your feet happy and alleviate any pain you might be experiencing. If you notice persistent pain that lasts for longer than 1 week, please make an appointment to be evaluated by one of our performing arts medicine clinicians. 

Dr. Quirolgico is a physiatrist at Hospital for Special Surgery specializing in the nonsurgical treatment of sports medicine injuries of the foot and ankle.