Marching Towards Foot Health

By Patrice Jones, CPC, CWDS

Your most import body part when it comes to drum corps is your feet. Without them, there’s no marching, jazz running, or crab stepping. 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 a drum corps requires immense dedication, discipline, and physical endurance. While much focus is placed on perfecting music, drill,  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 drum corps athletes with practical tips and advice to ensure the health and longevity of their feet.

Proper Footwear Selection:

• Invest in high-quality marching shoes that provide ample support, cushioning, and stability.

• 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. RCR will place a bulk order from our DCI podiatrist, Dr. Tom Freeman, on June 3, 2024. There will only be one order, and this cost is not covered by your tour fees. Each pair of inserts are about $20, but we won’t know the final cost until we place the order. Reply with your shoe size to the thread in Discord titled, “inserts.” A Venmo link for payment will be posted after the order is placed.

• Consult the High-Quality Shoes guide on this website or Dr. Freeman’s approved DCI shoe list before you purchase footwear.

• 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. 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.

Proper Technique:

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

• Avoid overstriding or landing too heavily on your heels, 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 and lower limbs.

• 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 every meal break if they are still wet. Do not put on 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 shower shoes in the bathroom/shower. Bathrooms are dirty and you don’t want to pick up something. Shoes are to be always worn when in the restroom or shower.

• While in the shower, take each foot out of the shower shoe and wash it thoroughly with soap. Make sure to get between your toes. Try not to touch the foot to the floor.

• Never go barefoot. This is not your home, and there are many hazards everywhere. Always have shoes on your feet when walking around.

• 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 the Health Team promptly or message us on Discord if you have questions or concerns.

Rest and Recovery:

• Take advantage of meal breaks and water 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, lacrosse ball, or tennis 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 drum corps 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 beat and step of your drum corps journey.