Dancing is good for the body, mind, and soul, but not so much for our feet. Ballroom dancing especially irritates our feet, particularly for people with pre-existing foot conditions and those who step on the dance floor wearing the wrong shoes.
Everyone knows our feet are our foundation. What we wear on our top or bottom is unimportant, but a good pair of shoes keeps our feet pain-free and healthy. Ballroom dancers need quality shoes even more than everyone else, especially if foot issues plague them.
Dozens of different problems can leave our feet swollen and in pain. Some issues are more common than others, like:
- Flat feet
- Plantar fasciitis
- Calluses
- Bunions
Anyone can experience the foot problems above, however, dancers are more prone to the issues due to repetitive motions and impact on their feet. Stepping on the dance floor wearing shoes with the right support and comfort should be a top priority.
How Shoes Affect Your Dance Performance
Finding the right shoes takes time, something ballroom dancers know all too well. Some people spend hour after hour sorting through ballroom shoes to find a pair that melts their heart and matches their costume. Sadly, many dancers only consider the aesthetics of their shoes when they should consider the support and comfort first and foremost. Dance shoes are far more than a simple aesthetic piece.
Common signs suggesting the wrong shoes are on your feet include burning, discomfort, pain, swelling, and tenderness in the feet. The consequences can be dire, making everyday activities like walking difficult and dancing almost impossible.
A 2018 study published by the Journal of Dance Medicine & Science revealed that 53% of ballroom dancers experience foot discomfort. The time to upgrade has arrived if you are among them.
Dancers with pre-existing foot conditions are at greater risk for pain and injuries when on the dance floor. While dozens of foot conditions can make dancing difficult, some are more common than others.
These issues aren’t just annoying. They can sideline you from dancing altogether if you don’t address them.
What Makes a Great Dance Shoe?
So now the big question: what should you look for in a ballroom dance shoe? It is not as complicated as you might expect, but it does require a willingness to do your research.
Arch Support: If your shoe doesn’t support your arch, your whole body feels it. For people with flat feet or high arches, this is non-negotiable. Some come with built-in support, but if they don’t, try using an insert until you can upgrade. Either way, don’t skip it, or your feet suffer on and off the dance floor.
A Proper Toe Box: Shoes that pinch your toes will eventually cause serious problems. Your toes need room to move — not get crammed together like sardines. Look for a rounded or square-toe box, one that isn’t too pointy, for maximum comfort. Don’t worry: shoes with round and square toe boxes look just as fabulous as stilettos and other styles.
Cushioning & Shock Absorption: Good shoes cushion your steps, especially at the heel and ball of the foot. This helps absorb the shock from all those pivots and jumps. Without it, the impact travels straight up your legs — and your joints will pay the price.
Heel Height: Yes, high heels look great, but dancing in them for hours can do real damage. Too much height puts pressure on the balls of your feet and throws off your balance. For most dancers, a 1–2” heel is a safer bet that still gives the right posture and feel. Choose a lower heel and save your feet from pain and overexertion.
Flexible (But Supportive) Soles Dance shoes should move with you — but not collapse under you. A good sole bends at the ball of the foot but still feels supportive. Suede soles are popular in ballroom dancing because they help with glide, but the rest of the shoe should still offer structure.
Shopping Tips to Save Your Feet (and Your Money)
Before we close out, we want to leave you with more helpful information. Now that you know what to look for when buying ballroom dancing shoes, get an idea of how to buy the right shoes and save your feet.
- Stick to known, trusted dance brands. If you’re shopping online, choose reputable sites. Never click random links or give your credit card information to unknown companies.
- Consider practice shoes. They’re usually built for comfort and extended wear, with lower heels and better support.
- Try them on later in the day. Your feet swell a bit as the day goes on, so you’ll get a better idea of the real fit if you shop in the evening.
- Don’t ignore pain. If a shoe feels “off” even a little bit, it’s probably not the right fit. Dancers often turn a blind eye to minor issues when a pair of shoes catches their eye. Never put yourself in this category; it’s asking for trouble. Small problems turn into big ones fast when you’re dancing.
Bottom Line: Good Shoes Keep You Dancing
If you love dancing — and you want to keep doing it — you have to take care of your feet. If you’ve neglected them, it is the perfect time to make a change and treat them how they should be treated. It is never too late to do the right thing for your body and the love of dancing. That starts with wearing the right shoes every time you hit the floor.
Yes, it might cost a little more to invest in a solid pair. But when you compare that to the cost of doctors, treatments, or sitting out because you’re in pain, it’s 100% worth it. I made the switch and do not mind spending more on great shoes.
Dancing should make you feel good. Don’t let your feet be the reason it doesn’t.
