Is it my imagination, or do my legs hurt? :--)

[yippee1999]

I've never danced on a regular basis until say a month or two ago, when my addiction level increased. I now practice for say 20 minutes every a.m., 20 minutes every night, and spend about 5 hours per week on average either at a class or dance. For the past few weeks, I've noticed my legs have been sore.

This might be a dumb question but... I assume this is from the dancing? Have others noticed this? I guess it just never occurred to me that dancing could make my legs sore.

Does anyone know of any "tricks"? Is there such thing as special shoe inserts that can help deflect some of the stress on my feet?

(btw, when I practice at home, I'm usually just wearing my slippers or else sneakers or some other foam-bottom type shoe. At dance class or at socials, I wear suede bottom shoes with a 2" heel.)

Thanks.

[ccc]

Yes, they can hurt from dancing. Especially Salsa.
Eventually it should go away as you build up your muscles.
However, if you find your feet are hurting when you wake up and the pain goes away after you walk on them then see a doctor. You may need support insoles.

Don't let any kind of pain go too long without seeing a doctor.

[MacMoto]

For the past few weeks, I've noticed my legs have been sore.
Which part of your legs hurt (this gives a good clue as to what the problem might be)? Can you describe the type of pain you are having?

Are they sore after dancing all night then get better the following day? Or are you experiencing a persistent pain even when you are not dancing?

Do you have more than a pair of dance shoes? If so, do you notice the pain after wearing a particular pair?

[sweavo]

For the past few weeks, I've noticed my legs have been sore.

if around the front/sides knees it could be due to turning on carpet (twisting the knees) and may be damaging you... if thighs/calfs it's more likely muscular and is you getting fitter :-)

[Josh]

Is there such thing as special shoe inserts that can help deflect some of the stress on my feet?

At dance class or at socials, I wear suede bottom shoes with a 2" heel.

Are you a guy or a girl? If you're a lady, then... well, heels will do this and I guess you're used to it already somewhat.

If you're a guy, wearing cuban heels at first can really hurt the feet as more stress is put on the toes, and the calves work a bit more. I personally don't wear cuban heels for salsa, as I don't like the look for when I do solo footwork and the like, but I do for shows/comps in latin dances. So, you may want to try regular 1" heel shoes and see how that feels.

But in general, it takes time for the muscles to get used to the constant barrage of activity. When I began dancing I was doing it 4-5 hours a week, and my legs hurt about the same then as they do now, and I'm doing 20-25 hours a week now...so it just takes time, and they will adjust.

[yippee1999]

Thanks all. Yeah, I'm guessing it's just my muscles getting used to more use then. The soreness is pretty much along the sides of my legs, and up the back of my legs. It sorta feels like how I feel after an arduous 3-4 hour hike in the woods. But the soreness is constant. But then, so has been my practicing of late. A good hour each day at home, and then a few classes/dance socials per week....

I'm a woman btw. I currently have two different pair of dance shoes, both with suede bottoms, and both with a moderate 2" heel. Yeah, I guess banging around on heels will do it! :--)

[azzey]

Thanks all. Yeah, I'm guessing it's just my muscles getting used to more use then. The soreness is pretty much along the sides of my legs, and up the back of my legs. It sorta feels like how I feel after an arduous 3-4 hour hike in the woods. But the soreness is constant.

What I do is give my body 2 days of rest per week - When I don't do any dancing at all. At one point I was dancing 7 days a week and your body simply gets fatigued. Remember muscle regeneration from strenuous exercise (DOMS - Delayed Onset Muscle Soreness) only occurs in the resting period AFTER the exercise. If you never rest you don't give your body time to re-build the muscles.

[yippee1999]

Thanks, I'll do my best to "refrain" from dancing 2 days per week. (Which means, NO SALSA MUSIC on those days!) :--)

[HothouseSalsero]

Funny you should bring this up. I was dancing Sunday night, dancing as I haven't for a long time, and I have to admit that my legs (especially my thighs) were pretty sore at the beginning of this week. It seems to me that back when I dancing really regularly I didn't have this problem (though I did not infrequently get cramps in my calves while I would be in bed--but I found that the simple technique of stretching my legs in the opposite direction to the one they were tightening would take care of that, plus I kept calcium handy, as that is supposed to help).

I would recommend strengthening and stretching your legs, too.

Talk to a physician, etc. (Or chiropractor or physical therapist. Actually, the most helpful stretching advice I've ever gotten came from a chiropractor, although I'm not currently being seen by one.)

[africana]

lol @ 2 day breaks. I'm taking 1.5 weeks off

And running might help strengthen things, I run fairly regularly and don't get sore from dancing. also shoe inserts for the balls of the feet & toes help

[thespina13]

I started going on the elliptical for about 35-40 minutes about three times or four times a week, halfway through my first year of dancing, and my dancing was suddenly so easy. Like, I'd say within about two or three weeks. No sore legs, I could go all night without a break, I wouldn't feel tired at all. It always helps to give yourself a bit of a boost.

[chachachacat]

Stretching your hamstrings and achilles tendon is important after wearing heels. Also, cooling down, like walkng around the floor a few times is a good helpful hint. I got both of these tips from a dancing Doctor.