Stretch out before and after dancing, and be sure never to force yourself to work too hard. If, like me, you often drive a half-hour or more to practice, try to walk around for the last fifteen minutes of class. This will help your muscles get cooled down and ready to sit in the car for a while. Not only does this relieve some of the pain, it prevents inflammation, which is what causes the pain. Don't do anything too strenuous, but sometimes walking around a little might help.
Some people find it helpful to hold a heat pad on the worst spot.
Bruises N ow, bruises are really fun. I think that almost everyone who dances in hard shoes has given him or herself a good kick at one time or another. Usually bruises are located on the top of the foot, having been placed there by a carelessly aimed heel during a click. Unlike muscle strains and blisters, there is almost nothing to be done to prevent them. Sure, you'll get more bruises at first, but eventually your aim will improve.