Moving Towards Foot Health

By Patrice Jones, CPC, CWDS

Your most import body part when it comes to winterguard is your feet. Without them, there’s no dancing, jazz running, pas de chats, pliés, or relevés. They are also the most neglected part of our bodies. We take them for granted and only pay attention when there’s an issue. Being a part of the marching arts requires immense dedication, discipline, and physical endurance. While much focus is placed on spinning, hands, and choreography, it's crucial not to overlook the health of your feet. Your feet are the foundation of your movement, and maintaining their health is essential for optimal performance and overall well-being. This guide aims to provide winterguard athletes with practical tips and advice to ensure the health and longevity of their feet.

Proper Footwear Selection:

• Invest in high-quality athletic shoes that provide ample support, cushioning, and stability during rehearsals. It is recommended that supportive athletic shoes be used as much as possible to ensure good arch support.

• Ensure that your shoes fit correctly, with enough room for your toes to move freely but snug enough to prevent sliding or rubbing.

• Replace worn-out shoes promptly to avoid injuries and discomfort.

• Use orthotic inserts or custom-made insoles for additional support, especially if you have specific foot conditions or concerns. Click here for SuperFeet orthotics.

• Recovery slides are another way to love your feet! We do not recommend regular flip-flops because of the potential for broken toes, and the lack of support. Slides or recovery slides are a much better way to go. I wear and recommend the Hoka Ora Recovery Slide 3, as does almost every review and website out there. They are a little pricey (about $60 on Hoka site), and there are other cheaper options that work well. Click here for options. Click here to learn more about the Hoka Ora Recovery slide 3.

• Shower shoes should have holes to allow water to drain. Also, they should be waterproof, antimicrobial, and made of non-slip material. These are important when you use communal showers like in dorms and during travel when you share showers with others. Click here to learn more.

Warm-Up and Stretching

• Prior to rehearsals or performances, incorporate foot-specific warm-up exercises to increase blood flow and flexibility.

• Stretch your calves, ankles, and toes to prevent stiffness and reduce the risk of strains or sprains.

• Perform dynamic stretches such as ankle circles, toe taps, and calf raises to prepare your feet for the demands of marching.

Winterguard Foot & Ankle Warm-Up (8–10 minutes | Before rehearsal or floor work)

Foot Articulation & Awareness (2 minutes)

Purpose: wake up intrinsic foot muscles + improve proprioception

• Ankle circles

  • Parallel stance, weight evenly distributed

  • 8 slow circles each direction per foot

  • Focus on full range, not speed

• Toe waves

  • Lift toes → press down one at a time

  • 8 reps per foot

  • Keep ankle still

Demi-Pliés with Foot Activation (2 minutes)

Purpose: warm calves, Achilles, and foot stabilizers

• Parallel demi-pliés

  • Feet hip-width apart

  • 8 slow reps

  • Heels stay grounded

  • Track knees over toes

• Turned-out demi-pliés

  • Natural turnout (no forcing) - 1st position

    • Alternative: 5th position instead of 1st

  • 8 reps

  • Maintain even weight through tripod of foot
    (heel, big toe mound, little toe mound)

Relevés (2–3 minutes)

Purpose: activate calves, ankles, balance systems

• Parallel relevés

  • Rise to ball of foot → lower with control

  • 8–10 reps

  • Focus on slow eccentric lowering

• Turned-out relevés (1st or 5th position)

  • 8 reps

  • Avoid sickling or rolling out

• Single-leg relevés (optional)

  • 6 reps each foot

  • Light fingertip support if needed

Tendus for Foot Strength (2 minutes)

Purpose: strengthen through full foot articulation

• Tendus front

  • Brush foot forward → point → return

  • 8 each side

  • Emphasize heel-to-toe push

• Tendus side & back

  • 8 each direction

  • Keep ankle long, not clenched

Cue: “Length through the toes, not gripping.”

Dynamic Stretch & Prep (1–2 minutes)

Purpose: prepare for jumps, turns, floor work

• Heel raises with plié

  • Relevé → demi-plié → straighten → lower

  • 6–8 reps

• Calf pulses

  • Small controlled pulses at top of relevé

  • 10–15 pulses

Key Coaching Cues

• Keep weight distributed evenly across the foot

• Avoid gripping the toes

• Move through full range with control

• Warm-up should activate, not exhaust

When to Modify

• History of Achilles tendinopathy

• Plantar fasciitis

• Ankle instability

→ Reduce reps and skip single-leg relevés initially.

Optional add-on (post-rehearsal)

• Slow calf stretch

• Plantar fascia massage with ball

• Gentle ankle mobility

Proper Technique

• Focus on maintaining proper technique, including posture and foot placement.

• Avoid overstriding or landing too heavily on your foot, as this can lead to stress fractures and other injuries.

• Engage your core muscles to support your body weight and reduce strain on your feet, lower limbs, and back.

• Practice good alignment and balance to distribute weight evenly across your feet and minimize pressure points.

Hygiene and Foot Care

• Keep your feet clean and dry to prevent fungal infections such as athlete's foot, blisters, and skin breakdown.

• Wear moisture-wicking socks to reduce sweat and friction, especially during long rehearsals or performances. Socks should be made of synthetic materials (acrylic or nylon) or merino wool.

• Rotate your socks at meal break if they are wet. Do not continue to wear wet socks. This only requires two pair a day – change one out and allow the other to dry. Exchange your wet socks at the next meal break for the pair that has been drying.

• Trim your toenails regularly and carefully to avoid ingrown toenails and discomfort. Click here for a guide on how to properly trim toenails.

• Wear your shoes when going to the bathroom. Bathrooms are dirty and you don’t want to pick up something. Shoes should always be worn when in the restroom or communal shower.

• Inspect your feet regularly for any signs of blisters, calluses, or other abnormalities, and address them promptly to prevent further complications.

• Apply a specially designed foot cream at night before going to sleep. We recommend O’Keeffe’s Healthy Feet. Click here to learn more.

• See me promptly or message us on Band if you have questions or concerns.

Rest and Recovery

• Take advantage of meal breaks to rest and recover your feet and body to prevent overuse injuries and allow your feet to dry out.

• During meal breaks, take your sneakers and socks off and get into your slides.

• Elevate your feet and apply ice packs to reduce inflammation and soreness after intense workouts.

• Incorporate gentle foot massages or self-myofascial release techniques using a foam roller, foot roller, or lacrosse ball to relieve tension and promote circulation. Click here for our recommended massage ball kit on Amazon.

Professional Care

• Consult a podiatrist or sports medicine specialist if you experience persistent foot pain, swelling, or discomfort.

• Receive regular foot exams to assess your foot health and address any underlying issues or risk factors.

• Follow any treatment plans or recommendations provided by healthcare professionals to optimize your foot health and performance.

Prioritizing foot health is essential for guard athletes to perform at their best and minimize the risk of injuries. By following these guidelines and incorporating proper footwear, warm-up routines, technique, hygiene practices, and restorative measures, you can ensure that your feet remain strong, resilient, and ready to carry you through every move and routine.

Website Disclaimer

The information provided on this website is for educational and informational purposes only and is not intended as, nor should it be considered, medical, nutritional, psychological, or therapeutic advice. Content is not a substitute for professional diagnosis, treatment, or individualized care from a licensed healthcare provider. Participation in winterguard and other performing arts involves inherent physical and mental demands; individuals should consult qualified professionals regarding their personal health needs. Use of this information is voluntary, and the author and organization disclaim any liability for injury, loss, or adverse outcomes resulting from the use or interpretation of the content.