---
title: 1 Foot Care
description: 
published: true
date: 2026-04-28T08:02:00.567Z
tags: Blues
editor: markdown
dateCreated: 2026-04-28T08:02:00.567Z
---

<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/fancy-footwork/1_Foot%20Care.mp4" style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;" allowfullscreen allow="autoplay; fullscreen"></iframe>
</div>
</div>

## FOCUS 
- This lesson focuses on foot care through a warm-up and massage routine to prepare feet for dancing and promote relaxation after activity.
## TIP & TRICKS:
- Use thumbs to rub the ball of the foot for a good massage.
- Roll knuckles up and down the arch of the foot for a lovely massage.
- Squeeze the heel with rotational actions for a thorough massage.
- Massage each toe individually, pressing at the top and giving a gentle pull.
- Bend the foot over and flex it using hands to stretch without muscle use.
- Twist the ball of the foot side to side while keeping the heel still for a stretch.

##REMEMBER
- Perform foot massages before and after every dance session for warming up and recovery.
- The big toe is vital for balance and requires extra attention during massage.
- Protect the ankle by keeping it stable during foot twists and stretches.
- Finish by slapping feet on the floor to increase blood flow and energize them.
- Massaging helps loosen tight muscles in the arch and promotes better sleep.
- Use gentle pulls on toes to stretch joints without causing dislocation.
