what happened to my insteps?!

[Striving for Grace]

My insteps were flat when I started ballet, but I've always had a decent arch. Now, because I've had to articulate my feet so much in ballet class, my arch is pretty darn good! Something happened the other day that shocked me, though. I put on a few pairs of shoes that I last wore in the fall and they were fine back then but now the straps dig into my insteps!

 

Looking at the tops of my feet, I seem to have developed bony 'bulges' (for lack of better terminology) on the insteps, right below the front of the ankle. I guess it has been happening over time but the shoe issue brought my attention to it. I found a picture of me a year ago standing in bare feet and the lumps don't seem to be present. I'm a little alarmed... is this a result of ballet training? I am 25 now and I only started dance in mid 2005, but I did it intensively for 2 years and reached an advanced level (Cecchetti diplomas). Can adult bone actually grow or change shape or is this potentially something bad? It's definitely bone or cartilage, something hard anyways, as opposed to swelling or muscle. I really don't know what to think!

[gerlonda]

At all ages bone is constantly being remodeled (bone is constantly being destroyed and re-built with osteoblasts and osteoclasts). You will be amazed by how many ballerinas complain about the widening and shortening of their feet due to pointe work/shoes. I know a 36 year-old ballerina who told me that 5 years she wore a 6xx in her pointes, but now (same brand of shoe) she wears a 5xxxx.

[dancing_dentist]

Bones are alive, the cells die and regenerate continuously, like the skin cells, although the process is much slower. If we break our bones, they can still mend, however the regeneration speed process decreases with age.

 

Ballet training certainly alters bone shape and formation. Inflammation process calls for fibrocytes activation, it is necessary for healing process. When it affects the periosteum ("the bone wrapper"), osteocytes are involved, and calcification will take place. New bones will be formed and alter the shape of the older structure.

 

That, and there's an involvement of estrogen too. Like it or now, osteoporosis actually starts sooner than we hope. The decrease of shoe size might happen because the bone isn't as compact as it used to be, and the exercises press the bone from all direction. So the size decreased.

 

Hope it helps.

 

[spinbug]

On the positive side of things, any kind of weight bearing excercise is actually good for the bones. The resistance training puts just enough stress on the bones to cause them to become stronger and more dense. And ballet is generally good for your bones if you do it properly. Too much weight, though and it can cause harm. Visit a podiatrist and see if there any actual damage or if it's merely a change. You have lots of muscles and ligaments in your feet that could have lengthened with the stretching and articulation that ballet requires. since there are so many small bones in your feet any change in that musculature can move things around a bit.

[Marjolein]

My feet have actually become smaller. I used to wear a size 39, now I'm between 37 and 38. I wonder whether this is from ballet.

[Redbookish]

Isn't this actually muscle developed by ballet technique?

[spinbug]

Isn't this actually muscle developed by ballet technique?

 

 

Quite likely, Redbookish. And, if it sits over the top of a bone it could still be quite firm feeling. I did a quick internet search under kinesiology and found lots of information about the muscles of the body but when I looked closer into individual muscles of the feet, ankle and toes I found very little information at all. I didn't realize how few dance related kinesiology education there is out there. Lots of sports related material, but not dance, it's so sad...

[airchild]

...when I looked closer into individual muscles of the feet, ankle and toes I found very little information at all. I didn't realize how few dance related kinesiology education there is out there. Lots of sports related material, but not dance, it's so sad...

 

Spinbug, it is true that relatively few people deal exclusive with dance-related kinesoiology. But I have gained a lot of knowledge through reading Deborah Vogel's "Dancing Smart" newsletter:

http://www.thebodyseries.com/newsletters/index.html

 

... and Lisa Howell's books and videos:

http://www.theballetblog.com/

 

Both talk quite a lot about intrinsic muscles of the feet, especially Lisa, who, in her "Perfect Pointe Book", has a set of exercises for those who want to go en pointe. I find those exercises useful even though i am not en pointe and probably will never be able to.

 

Cheers

Airchild

[spinbug]

Thank You, Airchild! That will be most helpful. I'll look it over.

[shulie]

Well, my feet got smaller as well- from an 38.5 or 39 to a 37 or 38 depending on the cut of the shoe.

Must be from ballet I think.

 

In addition I also developed those bumps on my insteps- I can`t say I don`t like the look of them as they make my feet look more "banana feet- ish".

[spinbug]

In addition I also developed those bumps on my insteps- I can`t say I don`t like the look of them as they make my feet look more "banana feet- ish".

 

And that reminds me of those pads you can wear to make you look like you have "banana feet". I think of the bustles of the 1800's to emphasize the tush and to contrast with the girdled waist. These pads are a fashion trend specific to the ballet world, though. Just thinking that someone is making money off of those things...

I guess there's no real harm.

[Laschwen]

My feet have definitely gone through changes since I got back to ballet. I started developing soft but resiliant bumps that I think are muscle on the front of the ankle and adjacent to the two prominent tendons you see with a flexed foot. It looks like I am developing a better than flat instep but it is nowhere near a banana foot.

I also have one pair of clog type street shoes that have started feeling tight on my insteps. May-be my somewhat flatented arches are coming up a bit?

 

laschwen

[airchild]

My flat feet are definitely gone and the arches have come back since I started ballet. That's why it's not comfortable for me to wear orthodics anymore - which is great, coz that means I can have many more options regarding the choice of shoes

However, I feel that my feet have not become smaller. On the contrary. That's probably because my bunion is somewhat aggravated after the repeated relevés, and as a result, my feet are wider.

[shulie]

 

 

In addition I also developed those bumps on my insteps- I can`t say I don`t like the look of them as they make my feet look more "banana feet- ish".

 

And that reminds me of those pads you can wear to make you look like you have "banana feet". I think of the bustles of the 1800's to emphasize the tush and to contrast with the girdled waist. These pads are a fashion trend specific to the ballet world, though. Just thinking that someone is making money off of those things...

I guess there's no real harm.

 

 

Ouh, those look like ankle braces or a badly swollen foot or something- really weird...

 

Looks like I developed extra bone on top of my insteps. Funny- but as long as it doesn`t hurt..

[Laschwen]

Upon second inspection I have found that I have the bony feeling bumps on my feet too. I didn't have them before either.

Funny, for a while I thought my feet were swollen when I wore the clogs....

I guess this is a good development as long as I can wear most of my shoes and it doesn't hurt.

I can't say I would appreciate a change in foot size....again. Too expensive!

 

Laschwen