Ways to keep my feet and knees comfortable?
November 26, 2014 5:50 PM Subscribe
Next weekend I'll be performing in a holiday concert with my chorus. This will involve, including rehearsal and performance time, roughly 11-12 hours (over the course of two days) of standing almost completely still, with my hands at my sides, on a very hard marble church floor.
In previous years, my feet have ached terribly by the end of the performances from standing still on such a hard floor with little chance to move around. The ache starts in my feet and creeps up my legs into my knees and eventually my back and shoulders.
I've tried wearing blue gel inserts in my dress shoes (cheap ones I bought at a pharmacy), and they help a little bit, but not much. I'm looking for things I can wear (better inserts? Special shoes?) or do (exercises? postures?) that will prevent or minimize the damage before it occurs. My sore tootsies thank you.
In previous years, my feet have ached terribly by the end of the performances from standing still on such a hard floor with little chance to move around. The ache starts in my feet and creeps up my legs into my knees and eventually my back and shoulders.
I've tried wearing blue gel inserts in my dress shoes (cheap ones I bought at a pharmacy), and they help a little bit, but not much. I'm looking for things I can wear (better inserts? Special shoes?) or do (exercises? postures?) that will prevent or minimize the damage before it occurs. My sore tootsies thank you.
Compression stockings!
posted by erst at 6:34 PM on November 26, 2014 [4 favorites]
posted by erst at 6:34 PM on November 26, 2014 [4 favorites]
You need good shoes with a good insole. Something like SAS or Naturalizer.
Also, you can shift weight from foot to foot or heel to the balls of your feet without anyone noticing if you do it subtly and time it right (applause, page turn, etc).
Also don't lock your knees. Keep your legs relaxed.
posted by rakaidan at 7:28 PM on November 26, 2014 [1 favorite]
Also, you can shift weight from foot to foot or heel to the balls of your feet without anyone noticing if you do it subtly and time it right (applause, page turn, etc).
Also don't lock your knees. Keep your legs relaxed.
posted by rakaidan at 7:28 PM on November 26, 2014 [1 favorite]
Compression stockings. Crocs, you can get simple ones that look like normal shoes not just the fugly clogs. Take anti inflammatory during the day like Ibuprofen. If & when you can sit elevate your feet.
posted by wwax at 7:57 PM on November 26, 2014 [1 favorite]
posted by wwax at 7:57 PM on November 26, 2014 [1 favorite]
Practice? How far away is the event? Can you stand at work and build up your strength? I've found that cushy shoes and floor mats, etc. can help only so much, but being in shape helps much more. Measure how long you can stand one one leg, and try to double that by the date of the event.
During the event, 2'nd shift your weight; can you also stand on one leg at a time and discreetly do a leg lift to bend your knee (during page changes, solos that aren't you? ). It helps if you're not on the front row.
posted by at at 1:56 AM on November 27, 2014
During the event, 2'nd shift your weight; can you also stand on one leg at a time and discreetly do a leg lift to bend your knee (during page changes, solos that aren't you? ). It helps if you're not on the front row.
posted by at at 1:56 AM on November 27, 2014
Nthing compression stockings and a change of shoes. Also, wiggle your toes.
posted by kinddieserzeit at 2:43 AM on November 27, 2014
posted by kinddieserzeit at 2:43 AM on November 27, 2014
I recommend getting a pair of Dansko shoes. They have the most amazing support ever. Also, Jacquelyne's suggestion of alternating shoes is good advice.
posted by gt2 at 6:33 AM on November 27, 2014
posted by gt2 at 6:33 AM on November 27, 2014
Can you slip in a mat to stand on? It is likely that you are not alone in this. Would the area allow a rug (with padding) just for the day?
And I agree with the others, changing shoes throughout the day will help. Your shoe choice is crucial. Get something with a wide toe, a half size too big. You won't get a blister because you aren't walking in them, and our bones spread a bit while we stand.
posted by myselfasme at 6:55 AM on November 27, 2014
And I agree with the others, changing shoes throughout the day will help. Your shoe choice is crucial. Get something with a wide toe, a half size too big. You won't get a blister because you aren't walking in them, and our bones spread a bit while we stand.
posted by myselfasme at 6:55 AM on November 27, 2014
Hey, I do this! All the time! I know exactly the pain you're talking about!
First, buy good shoes. I wear Alegria Paloma shoes to perform in. They have excellent support and have radically reduced my discomfort. Second, periodically while you're standing -- not while you're singing, but in between numbers or while your part is temporarily tacet -- switch your weight-bearing from leg to leg, or scrunch up your toes inside your shoes, or tighten your calves and your glutes and then relax the, When you have breaks, do deep knee bends and some lunges, and go home and stretch, all your standard runners' stretches. A prophylactic dose of ibuprofen or naproxen isn't out of line here, either.
Last but not least, try to have a little more movement while you sing. You can't go all Twyla Tharp on the situation, but you can roll your shoulders, lift your arms, lean into a crescendo a little -- even within the static expectations of a choral performance, there's a lot of small movement that's acceptable.
posted by KathrynT at 11:08 PM on November 27, 2014 [1 favorite]
First, buy good shoes. I wear Alegria Paloma shoes to perform in. They have excellent support and have radically reduced my discomfort. Second, periodically while you're standing -- not while you're singing, but in between numbers or while your part is temporarily tacet -- switch your weight-bearing from leg to leg, or scrunch up your toes inside your shoes, or tighten your calves and your glutes and then relax the, When you have breaks, do deep knee bends and some lunges, and go home and stretch, all your standard runners' stretches. A prophylactic dose of ibuprofen or naproxen isn't out of line here, either.
Last but not least, try to have a little more movement while you sing. You can't go all Twyla Tharp on the situation, but you can roll your shoulders, lift your arms, lean into a crescendo a little -- even within the static expectations of a choral performance, there's a lot of small movement that's acceptable.
posted by KathrynT at 11:08 PM on November 27, 2014 [1 favorite]
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posted by jacquilynne at 6:08 PM on November 26, 2014 [1 favorite]