Heels Dancing: Tips to look after your body

1. BEGINNERS:

ADVICE TO EASE YOUR TRANSITION INTO HEELS DANCING

• Dancing in heels has many similarities to dancing in pointe shoes, it requires adequate training, body awareness and maturity. For a beginner it is important to take classes with similar foundation like jazz or ballet as this will help strengthen your ankles and other muscle groups used when wearing a heel.
• Kiira Harper when giving advice for heels dancing admits ‘no heels dancer is a safe dancer’ but there are precautions you can take to ensure you look after your body. When starting out, you may find you need to change into a flat shoe like runners or dance barefoot as your feet will not be used to wearing heels for a whole class. As you build your confidence training in heels, it’s important to practice in your heels such as when rehearsing for a performance so you are training your muscle memory and the correct muscles to work during the routine.
• Learn from different heels dancing teachers to become versatile, each teacher will teach their own style. Some of the first pioneers to teach heels dancing are Aisha Francis, Danielle Polanco, Anthony Garza, Yanis Marshall, Kiira Harper, Brinn Nicole, and Michelle Jersey Maniscalco. Searching these choreographers on YouTube is a great way to get to know heels dancing and how it differs between choreographers teaching their own style.
• Train with dance teachers who teach correct heels dancing technique. This can be difficult to decipher but look at their credentials and experience and perhaps reach out to your local dance community via Facebook groups or on Instagram as they can point you in the right direction.

2. SHOES:

CAREFULLY SELECT YOUR SHOES FOR HEELS DANCING

• For younger dancers doing cabaret, theatrical, tap or other types of dance in heels, start with a low, block heel and gradually work your way up as you gain strength and control. For pre-professional and experienced dancers the following guide will help when selecting a shoe for Heels Dancing.
• Type of shoe - Boot heels are best for beginners as they provide the most ankle support while building up strength in the ankles. Good supportive heels may also have a lace up at front, buckle above the ankle, or a side zipper. These aspects all keep the ankle secure but are still flexible enough to move in. If your heels have laces, ensure they are durable and not touching the floor when tied up as this is a huge tripping hazard, the safest option is to tuck them into your shoe.
• Width of the front of the shoe and thickness of the sole are important for allowing you to spread out your toes and feel the floor for greater stability. Ensure you have enough room in the front of your shoe and choose thinner soles that allow you to feel the floor better.  You could choose an open-toe shoe or a closed-toe shoe, as long as the toes aren’t cramped together. If your toes are cramped, you will get less feedback about your weight placement on the floor and less control around the foot and ankle.
• Pumps - A pump may be suitable for more advanced heels dancing, depending on the choreography. A pump is the hardest type of heel to dance in as they require adequate strength to hold the foot within the shoe and it provides the least ankle support. Mishay Petronelli, with credits including The Greatest Showman and Janet Jackson, recommends pumps for pre-professional or professional dancers taking heels training as this will help prepare for any heel a dancer may be given and required to wear during a gig.
• Avoid platforms if possible - This type of heel has an inflexible platform at the forefoot which can vary in height depending on the shoe. This can increase the risk of ankle injury due increased instability (heels are already unstable!) and less capacity for the dancer to “feel the floor”. Unless you are required to dance in a platform shoe as part of your professional costuming, please avoid them.
• Customised shoes – at the end of the day, dancing in heels is going to hurt regardless of what you do, especially if you are at rehearsals or performances for hours on end. You will need to break in new shoes. Gradually increase the time you train in new shoes, it will also take time for your feet to get used to them. To prolong your comfort you can try to get your heels customised to your feet at a shoe maker, they can add extra padding to reduce the pressure on your forefoot, or add rubber soles on bottom so you have a good grip on any surface. An alternative option for grip is to scratch the shoes on concrete to give them more texture, this creates more friction on the shoes while you’re dancing, applying hairspray to the bottoms will assist also. As a last minute option if you are already at class, most dancers will drop a small puddle of water on the floor and dip the bottom of their shoe into it for extra hold.