We all know that the human foot is a materpiece and a work of art. Unfortunately when the feet are not working well, they can cause you a lot of pain in your ballet dancing.

The plantar fascia is a sheath that stretches along the full length of the bottom of the foot. This muscle is very important to ballet dancers, as it ensures good propulsion in steps of elevation and is used in walking and running. If the plantar fascia gets inflamed or irritated, the condition is called Plantar Fascitis.

The following symptoms occur if you have Plantar Fascitis:

The pain is more intense in the mornings, as the fascia gets tighter overnight. There is heel pain on the inside of the heel. Stretching the plantar fascia is painful. Pain can also occur on the outside of the heel. Pain gets worse with activity.

Plantar Fascitis is caused mainly by uneven weight placement within the foot. This is especially true of people with flat feet, or feet that roll inwards.

You will feel as though you want to treat this condition with either massage or stretching, but this makes it worse for you. Massaging the foot will only irritate it more in most cases. The following steps will be most beneficial to the recovery of the foot.

1. Supporting the arches of the foot

The human foot has three dynamic arches that are designed to move and flex according to our movements. The arches are supported by many complex slings of muscles and fascia that work together. The Plantar Fascia is designed to cope with the strain to a certain level, but should not be placed under a constant load all the time. Any weaknesses in your foot will place more stress on the plantar fascia and the sheath will start to ache.

Try retraining the muscles of the foot to enable them to better support the foot. There are various exercises that one can do to improve the support, and if you have arch problems it is always best to consult with your dance physician.

2. Gentle support to reduce the load on the fascia and help it to heel faster.

This can be done by putting an insert into the shoe that will gently support the foot. You can get one custom made for your foot by a podiatrist. Learning to tape your foot properly is another good way to support it.

3. Fascial mobility throughout the body, but more in the lower leg.

There are direct connections from the sole of the foot right up into the fascia, and this connection runs up the whole back part of your body. This is known as the Superficial Back Line, and tension anywhere in this line will cause pulling and discomfort down into the sole of the foot. It is therefore important to examine the mobility of the fascia throughout the back of the body. If the entire back line is treated, you will notice a great improvement in your overall flexibility.

Applying the above three techniques, as well as avoiding allegro and pointe work for a while will help you get the speediest recovery possible. A basic dance class will still be achievable, but try wearing supportive trainers instead of normal ballet slippers.

If you learn to work with your body in the correct way, you may actually come out of this sort of injury stronger than before.