Preparing your feet for a competition is above all about avoiding surprises: shoes that are already broken in, nails cut a few days before, supple but not weakened skin, and a kit of protections tested in training. Nothing spectacular, but it's what allows you to last a whole day of rounds without thinking about your feet.
Several weeks before: the shoes
The number one rule of competitors can be summed up in one sentence: never wear new shoes on the day. A new pair has not yet taken the shape of the foot, its straps can cut, and its sole does not have the same grip as a pair that has already been brushed.
- Wear the competition pair at several training sessions, gradually increasing the duration.
- Identify the rubbing areas now: that's where you will put your protections on the day.
- Check the heel height. A competition is not the time to go from 5 to 7.5 cm.
- If you have a spare pair, break it in too. A strap giving out in the middle of the day, it happens.
If you still need to buy, look at our competition dance shoes taking into account the delivery time: count about 8 to 12 business days for delivery, plus the break-in time. For a training or backup pair, our women's ballroom dance shoes and the automatic 10% discount from 2 pairs of shoes allow you to plan for two.
The week before: skin and nails
Nails: 2 to 4 days before
Cut them straight, short enough not to touch the tip of the shoe, without deeply rounding the corners. Cutting too close or too rounded the day before can irritate the edge of the nail and promote an ingrown nail. By cutting them a few days before, you have time to spot a corner that bothers you.
Calluses: we keep them
The areas of callus protect the skin from repeated friction. Removing them completely just before a competition exposes new and thin skin to the worst conditions. If the callus is thick or painful, it's better to have it reduced by a pedicure-podologist a few weeks before, not the day before.
Skin hydration
A moisturizer in the evening, on the heels and dry areas, limits cracks. Avoid putting it on the morning of the competition: a greasy foot slips in the shoe and makes the bandages hold less well.
Minor ongoing injuries
A healing blister or a damaged nail is protected now, to arrive on the day with skin as healthy as possible. If a wound gets infected (spreading redness, heat, pus) or if a pain persists, consult a doctor or podologist before the event.
The day before: prepare your bag
- The competition shoes, brushed with a brass brush to restore the nap of the suede sole
- The spare pair, if you have one
- Hydrocolloid bandages, fabric tape, toe protectors
- An anti-friction stick
- Slippers, flip-flops or comfortable shoes to move between rounds
- Water and a snack
- Wipes and a small towel
Try to sleep properly. A tired body compensates less well, and the support is affected at the end of the day.
The day of: protect before it hurts
The morning
Place the protections on clean and dry skin, before the area heats up. Once the blister is formed, it is too late to avoid it. Hydrocolloid bandages stick better if they are placed flat, without folds, and warmed for a few seconds in the hand. The anti-friction stick is applied in a thin layer on the shear areas, without overflowing onto the sole so as not to slip in the shoe.
Test all this in training before the competition. A new toe protector discovered on the day can change your balance on pointe.
Between rounds
- Take off your shoes as soon as you can and put on your slippers or flip-flops.
- Sit with your legs raised for a few minutes if your feet swell.
- Check the protections and replace those that are peeling off.
- Drink regularly in small quantities.
- Avoid walking on the outside with your dance shoes: the suede sole picks up dust and moisture.
If your feet swell a lot throughout the day, our guide on swollen feet while dancing gives other clues.
The calendar at a glance
| When | What to do | To avoid |
|---|---|---|
| 3 to 4 weeks before | Break in the competition pair and the spare pair | Changing model or heel height |
| Several weeks before | Have a bothersome callus reduced by a professional | Filing it yourself the day before |
| 2 to 4 days before | Cut nails straight | Cutting too close or rounded |
| The day before | Brush the soles, prepare the bag | Aggressive exfoliation, new cream |
| The morning | Place protections on dry skin | Greasy cream before putting on shoes |
| Between rounds | Take off shoes, elevate, check bandages | Keeping shoes on all day |
After the competition
Let your feet breathe: open shoes or barefoot at home, lukewarm shower, moisturizer in the evening. Remove hydrocolloid bandages gently, in the direction of the skin. Let your shoes air dry, stuffed with paper, out of the transport bag.
Note what rubbed and when: it's the best preparation for the next competition. A sharp pain, swelling of a single ankle, a painful black nail or pain that persists for several days deserves the opinion of a doctor or podologist. For the rest of the preparation, on the outfit and organization side, read our article on the first ballroom dance competition.
Frequently asked questions
Can you dance a competition with new shoes?
It is strongly discouraged. A new pair has not yet taken the shape of the foot and its straps can create blisters in a few hours. Wear it at several training sessions before, and keep a broken-in pair as backup.
When to cut your nails before a dance competition?
Two to four days before, straight and short enough not to touch the tip of the shoe. This leaves time to spot a corner that bothers you. Cutting very close the day before can irritate the edge of the nail.
Should you remove calluses before a competition?
Not just before. Callus protects the skin from friction, and removing it exposes thin skin to blisters. If it is thick or painful, have it reduced by a pedicure-podologist several weeks before the event.
What to do if a blister appears during the competition?
Clean the area and cover it with a hydrocolloid bandage or a clean protection, without popping a closed blister. Change shoes between rounds to relieve the area. If it gets infected afterwards or remains very painful, consult a healthcare professional.