When Pointe Shoes Wear Out: What the Research Says — and Why It Matters for Your Body

If you’ve ever felt a little more wobbly in your pointe shoes after a long rehearsal week, you’re not alone — and you’re not imagining it. Many dancers assume instability is just “fatigue”, but sometimes,

of us are completely aware we’re dancing in a dead shoe.

When I attended the IADMS conference (International Association for Dance Medicine & Science) in September I made friends with fellow dance medicine and performing arts PT Dr. Jessica Aquino and got to hear her talk about research she conducted on the effects of dancing in dead pointe shoes versus new pointe shoes. After the fact, the details seemed so obvious, but previously, I felt I’d just been intuitively making educated guesses. 

Let’s break down what the research found and what you can do to stay safe en pointe!

What the Study Looked At

Professional female ballet dancers were tested in two different shoe conditions:

• New pointe shoes

• “Dead” pointe shoes (worn for about 108–144 hours of dancing — typical for many pros)

The researchers looked at how the dancers performed a relevé in second position and pique arabesque while measuring their balance and muscle activity.

And the results were eye-opening!

Key Finding #1: Worn-Out Shoes = More Wobble

Dancers showed a greater sway area when balancing in dead shoes — meaning their bodies had to make bigger corrections just to stay centered.

Key Finding #2: Your Shins Work Harder — A Lot Harder

The study found that the tibialis anterior (the muscle along the front of your shin) worked significantly harder during arabesque while the dancer wore dead shoes. Tibialis anterior’s main job is to flex the foot. It works overtime to keep you from toppling forward over the box of the shoe. 

When a shoe no longer supports you, your body has to compensate by gripping, over-recruiting, and working much harder to keep you stable. Over time, this can lead to:

• Shin pain

• Increased fatigue and decreased precision during balances and turns

• Increased risk of injury from improper loading when maximally fatigued and sinking further into and over that toe box.

Why This Matters for Dancers’ Health

Pointe work already demands incredible strength, coordination, and mobility. When your shoes are no longer structurally supportive, you lose the foundation you need for safe movement. 

Signs Your Pointe Shoes Are Past Their Prime

You might need to retire your pair if you notice:

• You feel “mushy,” unstable, or shaky en pointe

• Your shank lacks all stiffness

• The box feels soft, compressed, or uneven

• Your feet or ankles feels more tired than usual

• You’re gripping through your toes or shins

• Your balance suddenly feels inconsistent

Even if they still look beautiful on your feet, they may not be functioning safely.

What Dancers Can Do

1. Rotate Your Shoes

If possible, alternate pairs during busy rehearsal weeks. This gives your materials and the glue time to recover and prolongs the shoe’s life.

2. Track Your Shoe Hours

Professional dancers in the study hit the “dead shoe” range around 108–144 hours. That number will vary depending on your technique, sweating, brand, and strength — but it’s a helpful starting point.

3. Listen to Your Body

If you suddenly feel unstable, don’t push through it. A PT screening can help determine whether the issue is your strength, your mobility, or your shoes.

4. Strengthen Your Foundation

Targeted strengthening can improve both power and stability en pointe and provide support even when your shoes begin to soften.

Focus on:

• Calf complex

• Intrinsic foot muscles

• Tibialis anterior and posterior

• Gluteus medius

• Core and pelvic stability

• Controlled ankle mobility

How Physical Therapy Supports You En Pointe

At Dancer’s Choice Physical Therapy, we specialize in understanding how the dancer’s body responds to different surfaces, footwear, and technical demands. If you’re experiencing instability, pain, or sudden changes in performance, we can help with:

• Movement assessments specific to dance

• Foot and ankle strengthening tailored to pointework

• Injury prevention plans for busy rehearsal seasons

• Consultation on shoe wear patterns to identify technique or loading issues

• Personalized mobility work to support stability and control

Whether you’re a pre-professional, a company dancer, or returning after an injury, understanding how your equipment affects your movement is key to staying healthy long-term.

Final Thoughts

Your pointe shoes are more than a tool — they’re an extension of your technique and your artistry. When they stop supporting you, your body has to make up the difference, and that can lead to unnecessary strain or injury.

By staying aware of shoe wear, strengthening the right areas, and getting proactive support, you can dance with more confidence, more control, and more longevity.

If you’d like help assessing your pointe technique, your strength, or your mobility demands en pointe, you can schedule a Dancer’s Choice PT session anytime here— we’re here to support your growth as a strong, resilient, informed dancer!

*For more discussion on the matter, you can listen to Jessica talk about her research on the Ballet Science podcast, episode 25 from November 16th, 2025 and follow her on Instagram @dr.beyondbarre