How to Stop Sinking and Relieve Big Toe Pain in Pointe Shoes

Few things are as frustrating in your ballet journey as a sharp, nagging pain in your big toe while dancing en pointe. This discomfort often stems from 'sinking'—a common issue where the foot slides too deep into the pointe shoe box, causing the toe to jam against the floor. At Broche Ballet, we want to help you stay lifted and focused on your artistry rather than your footwear struggles.

In this lesson, we explore four practical solutions to regain your alignment and comfort. ' As pointe shoes break down, they naturally expand, creating extra space. By cutting the end off an old sock and using it as an additional layer inside your shoe, you can fill that gap and restore the necessary support.

Next, we discuss the strategic use of toe pads. It is often beneficial to start a fresh pair of shoes with thin padding and transition to thicker pads once the shoes begin to soften. This evolution ensures a consistent fit throughout the lifespan of the shoe.

For dancers with specific pressure points, we also examine the use of big toe gel caps. These provide targeted cushioning that can make a world of difference during a long session at the barre. Finally, we address when these hacks aren't enough.

If you are consistently sinking regardless of your padding, it may be time for a professional refitting. A shoe with a different crown height or box shape might be necessary to support your unique foot structure. Properly fitted shoes are essential for executing a clean relevé or a stable échappé.

By understanding how to adjust your gear, you protect your feet and improve your technique. Whether you are a student or a seasoned dancer, these tips will help you find the lift you need to dance beautifully and without pain.