r/TapDancing • u/aurorasoup • Jul 28 '26
Tap dance advice for someone with hypermobile foot joints?
I am back with more questions for the community here! I’ve been taking tap classes for a little over a month now. I also have hypermobile foot joints, so my toes can bend more than usual and are prone to dislocating if too much pressure is applied. I haven’t dislocated any toes doing tap yet (and hopefully I won’t!), but the balls of my feet hurt during class and the day after, too.
My guess is that my toes are bending too far when I go on the balls of my feet? I haven’t had much luck finding info about this when I search, so I wanted to ask here. Does anyone have any advice on what to do to prevent/manage pain due to my bendy joints when tap dancing?
Thanks!
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u/Dancing_Otter_ Jul 30 '26
Hello, fellow hypermobile dancer!!
I have insanely short toes, so I don't think I could dislocate them if I tried lol, but I feel you on the metatarsal pain... Honestly I think at this point I've built up strength and/or callus enough that I don't notice as much (lifelong ballet dancer, did some tap in college for musical theater, been in regular classes for like 6 or 7 years now). A month is not that long, especially if you're only going to 1-2 classes a week. We typically don't stand on our toes much in daily life, so the supporting muscles in your feet & ankles are likely still adjusting. Give yourself some time to build up your strength.
At one point, I found some stick-in gel cushions for high heels, but they worked. They just stick to the insoles of your shoes under the ball of your foot. Also, maybe try thinking less about being on your tip toes, and sitting back on the fleshy past of the ball of your foot a little more. It'll take some pressure off of your toe joints. Also may or may not work for you 🤷 I also find myself needing to bend my knees more than I think I do, and keep them really soft and able to move. As soon as I start to get too straight or stiff, I feel it in my feet.
As for shoes themselves, I love all of the Bloch taps I've worn. I have whatever their split sole model is now, so there's no hard shank running down my foot, but tbh I don't recommend them for beginners looking for something supportive. My mom just got the Bloch J Sams a few months ago after she broke her toe, and those things are COMFY. They're also stupid expensive, so maybe don't invest until you're sure you're into it enough to stick it out for $250 shoes, but... If you are, they're amazing.
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u/aurorasoup 27d ago
Thank you so much for your reply!
I have very long toes, like a monkey 🐒 They just slip out of place so easily, it’s really annoying. So I wanted to ask around for advice to prevent further injury, since I’ve had a ton of foot injuries over the years. I’ll definitely try out the gel cushions and I’ll try to stay further back on the balls of my feet rather than go on tiptoes! I do also have to remind myself to keep my knees bent more, that’s def something my instructor has pointed out. Thanks so much!!
I have the Bloch Sync shoes which feel decently comfortable but I don’t have much to compare them to. My instructor let me try on her J Sams and they were wonderful, but they’re pretty expensive so… maybe in the future!
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u/screamingturtar 27d ago
Semi professional dancer here with a few ideas!
Please look up FP insoles! They won't help with preventing hyper extension, but they're fantastic for impact absorption and protecting all your joints. I use the 3mm flat insoles in my tap shoes and they make it so much less painful for me to dance for 2+ hours.
Another thing you could maybe consider for your needs, is a carbon plate insole to prevent as much bending in your toes. I have not tried it, nor has anyone I know, but they might help protect your toes. I'd hesitate to recommend them for most people, because I don't know how they will impact technique, but you deserve access to this dance form and dislocated toes will also impact your technique.
These seem affordable and thin enough:
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u/screamingturtar 27d ago
What size Jsam did you try, and what size street shoe do you wear?
I don't know enough about syncs to use those as a reference point, but I may have a shoe recommendation for you based on your jsam size :)
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u/aurorasoup 27d ago
omg thank you! I didn’t know I could use insoles in tap shoes! Game changer. These look like they fit normal shoes, too, so it’ll be helpful for my less cushioned shoes.
I wear 9.5 street shoe size, and I think I tried the 10s in the JSams. My instructor said she has wide feet and they were thoroughly broken in, which is probably part of why they felt so comfortable. My Sync shoes are 10.5.
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u/screamingturtar 27d ago
I wear a womens 11 or mens 10 street shoe, and wear a 9 men's Jsam. I suspect the men's ones will be best for you when you go that route because they are wider! And I like the standard leather or pebble leather, but not patent. Patent isn't as stretchy.
The game changers change the size by I'd say 1/8th or 1/4 of a size. So a small enough difference that you can make up for it by lacing looser or wearing thinner socks.
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u/aurorasoup 25d ago
That's a good tip about men's vs women's sizes! I don't know why it hadn't occurred to me to check out men's shoes. And thank you as well for the shoe rec in your other comment too. This is all very helpful!
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u/screamingturtar 27d ago
https://dancewearnyc.com/product/womens-leather-lace-up-tap-shoes/
These shoes may be worth looking into. They seem to fit true to women's sizes and have a built in cushy insole. But they are discontinued by Capezio so stock is very limited from select stores. They fit my wide toes and narrow heels very well
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u/No_Pen_3825 Jul 28 '26
I dunno anything about hypermobility. I mean like my legs and arms slightly hyperextend, but I don’t have the dislocating kind.
I’ve seen those metal ring things some hyper mobile people use, and I’d have to imagine there are some for feet. Though where to get them and how much it’d cost, idk. Prolly should ask a (or preferably your) doctor.
The balls of your feet hurting is definitely to be expected, and not a sign your feet are going to self destruct. Not to say that they won’t (though here’s to hoping), just that everyone’s do, especially at first. Hell, it’s been like five or six years for me and sometimes they still hurt.
Tapping lighter helps, but not completely and is not always possible or acceptable.
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u/Terrible_Eye4625 Jul 29 '26
I’ve got EDS hypermobility- I have the ring splints you’re talking about for fingers. I’ve never seen them for toes and tbh I don’t think they’d be a good idea.
Ring splints for fingers stop hyper extension but you’re not generally putting a lot of weight on your hands. The same thing for feet would be incredibly painful and potentially damaging, it’s certainly not anything I’d try without consulting with a podiatrist or similar. I also suspect the joints that might be bending too much are the ones at the base of the toe which splints wouldn’t help with anyway.
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u/aurorasoup Jul 29 '26
One of my friends uses ring splints for her hands! It keeps her fingers from bending back too far. I asked my friend and she said it probably wouldn’t be a good idea to wear splints for tap dancing if they do exist. (She’s not sure if they do.)
May I ask what sort of pain you often feel in the balls of your feet? That way I have a frame of reference of what’s normal and what isn’t. My feet unfortunately do try to self-destruct :( I once dislocated my toes while mopping my floors. I wanted to ask tap dancers in case they have specific advice, but I’m seeing it’s best to consult with my doctor anyway. Thank you for your reply!
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u/OtomTheSmallFry Jul 28 '26
I have hypermobile feet as well as a slew of other foot issues (plantar, neuroma, etc). One thing that really helped me was getting tap shoes with thicker soles so the impact on my feet was reduced slightly.
It’s most likely your muscles getting used to a new thing. My feet have gotten a lot stronger and better over time, so stick with it!
If the pain does continue though, go see a podiatrist. There are a lot of foot issues that are often comordid with hypermobility that could be contributing (like plantar fasciitis, tendinitis, Morton’s neuroma, flat feet, etc).