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Kristin Koskinen RDN

Supplements 101 with Kristin Koskinen, RDN

Written by
Kristin Koskinen, RDN, LD, CD
Date
February 05, 2020

Supplements 101

by Kristin Koskinen, RDN

As a registered dietitian, I'm often asked:

"Do you recommend supplements?"

"Can you recommend a supplement for me?"

"When people recommend taking a 'high-quality supplement,' what does that even mean?”

 Here are my usual responses:

“Sometimes.”

“That depends.”

“How much time do you have?”

I promise, I’m not dodging the questions, it’s just that it’s, well, complicated and giving one-off answers can sometimes lead to more harm than good. Without getting too deep or diving into all the science, I'm going to break it down for you and give you some fundamentals. One of the things I love about dancers is that they have a deep understanding of how important the fundamentals are: We call it technique. It’s foundational to everything you do and determines not only how well you can dance, but also protects against injury. Nutrition is the same. Rather than start with pliés and tendus, we start with what your day-to-day intake is, which we generally call your “diet."

The most basic of the basics:

When it comes to dietary supplements, here are the most basic concepts:

*Repeat after me.*

  1. You can't out-supplement a bad diet.
  2. Supplements are intended to cover gaps (to supplement), not to be a primary provider of nutrition.
  3. If it sounds too good to be true, it probably is. (I’m looking at YOU, weight loss, detox, and muscle-building advertising claims!)

So what constitutes a “bad diet”? Generally, it's one that's inadequate in macronutrients, micronutrients, fiber, or phytonutrients. It may provide insufficient or excessive energy for demand. It typically includes an abundance of processed foods and a paucity of produce. It may include foods that elicit chronic inflammation. In summary, it’s a pattern of food and eating choices that don’t support health, wellness, longevity, or performance. Food doesn’t just provide the fuel needed for life, training, and performing, it provides the building blocks necessary for functions of metabolism, immunity, growth, recovery, and repair, just to name a few.

Now it's my turn to ask some questions:

When a dancer, or their parent, ask me about supplements, these are a few of the questions I ask. It’s not all of them, but it gets us started.

  • Do you have a diagnosis or specific health concern?

(Do you have targeted needs or are you looking for a nutritional "insurance policy”?)

  • What other supplements or medications are you taking?

 (Some medications and supplements don't play nicely together.)

  • What does your diet look like? What’s your diet history?

(Filling in the gaps with diet changes is always my first choice.)

  • What's your schedule and where are you in your dance season or career?

(Are you on the road? Competing? Performances? Summer intensive? Off-season?)

Demands, demands, demands!

Dance was recently ranked as the most physically demanding job. Physically demanding activities come with a risk of injury. Dancer injuries aren't a question of if but when. We define "when" in terms of hours, not years. For every thousand hours of dancing, you can expect to have around 6 injuries. The severity of injuries varies, but the science is pretty consistent about the frequency. It seems reasonable to think that the most physically demanding job would require some serious attention to the details of nutrition.

An injury we see far too often is stress fractures in the lower leg, and dancers' feet are especially susceptible. It's a big reason why bone health is a topic of concern in the dance world. When people think about healthy bones, calcium comes to mind. It's true that calcium is important to bone health, but it's not the only thing. Bone is actually considered connective tissue and it is constantly remodeling. To keep up with the process requires a host of vitamins and minerals including protein, Vitamins A, C, D, K1, and K2, in addition to the minerals calcium, magnesium, zinc, manganese, boron, copper, silicon, iron, and selenium. You can certainly find all these nutrients in supplement form, but if you don't eat enough food, your body won't produce the hormones needed to support bone health. No matter how many vitamin and mineral supplements you throw at it, persistent caloric inadequacy in dancers can lead to stress fractures. Ouch.

We are physiologically designed to get our nutrients from food. However, even if you eat well and do your best to meet all your nutritional needs, it may be appropriate to add supplements to your routine. Supplements come into play when there is an internal or external influence that keeps us from buying, preparing, eating, digesting, or absorbing foods.

 Here are just a few examples of when targeted supplementation would be recommended:

  • You spend most of your time indoors between school, work, classes, and rehearsals. Since the best source of Vitamin D is reasonable sun exposure, you may fall short on this crucial nutrient that is required for bone health, immunity, and mood. It's even been shown to support strength and jump height. After a nutrition history review, it would likely be reasonable to recommend a Vitamin D supplement with Vitamin K2. Why K2? It plays a central role in the metabolism of calcium, a primary mineral found in your bones and teeth. Vitamin K2 activates the calcium-binding actions of two proteins, which help to build and maintain bones.
  • You have a genetic variant that prevents you from adequately metabolizing certain nutrients to their active form. Taking the active form in a supplement, as well as avoiding synthetic forms in processed foods, could improve overall health, mood, performance, and longevity.
  • If you have a hard time physically eating enough food due to time constraints, IBS or other GI issues, or it’s hard to eat enough to meet the sheer demand of your work, supplements may be needed to keep you at peak performance.
  • If you've been on a course of antibiotics or don't eat fermented foods regularly, a probiotic might be appropriate.
  • If you've been diagnosed with any sort of anemia, you should take the necessary vitamins or minerals to reverse it. Certain supplements are better absorbed when eaten with specific foods. For instance, iron is better absorbed with a source of Vitamin C, such as peppers, citrus fruit, or kiwi.
  • If you are looking to improve strength or training, certain target supplements such as creatine or whey could be beneficial.
  • Vitamin B12 is only found in animal sources. If you're vegan, meaning you don't eat any animal products, you may benefit from taking a high-quality B12 supplement.

There's that term "high-quality" again. What does it mean, exactly?

High quality means your supplement is what the label says it is. There’s nothing in it you don’t expect; it’s not contaminated; it’s in a form that is biologically advantageous, and it’s been produced and stored in a way that means you should achieve the intended results if taken properly. High-quality supplements can be expensive. Really expensive. Why do they cost so much?

  1. It takes a lot to get a little

Take fish oil supplements. It takes a lot of fish to extract the EPA and DHA that support brain health and have been shown to reduce inflammation. Reputable manufacturers of fish oil supplements are also mindful of how they source their fish to minimize the impact on the environment and to ensure safe options for their customers. If you have access to wild-caught, cold-water fish like tuna, mackerel, cod, or sardines, you may be better off eating the whole-food source instead. Not only will you get the benefit of the high-quality fish protein that has been shown to support muscle growth and development, but it may also be more cost-effective. Economical options include canned tuna, sardines, or salmon. As a bonus, fish that are canned with the bones intact is a good source of calcium.

  1. Third-party testing

Supplements fall under the jurisdiction of the Food and Drug Administration (FDA). The Dietary Supplement Health and Education Act of 1994 (DSHEA), is a 1994 statute of United States Federal legislation that defines and regulates dietary supplements. Essentially, legislation was driven by consumers that effectively treats supplements more like food than drugs. The FDA is busy, and with over 85,000 supplements on the market, it doesn't act as the supplement safety police. Rather, individual companies are given the task to self-regulate. This is where that whole "high-quality" part comes into play.

Supplements, like food, are assumed safe unless proven otherwise, unlike drugs, which must be proven to be safe before they hit the market. This isn't a bad thing, it simply means the buyer must beware. Reputable manufacturers hire outside companies such as NSF International to ensure the safety, quality, and efficacy of products. This is a multi-faceted process that includes testing ingredients for safety and efficacy, inspecting facilities, and randomized testing of supplements produced. Look for the NSF or NSF Certified for Sport label or consult with a registered dietitian or other health care provider well-versed in supplements for brand recommendations.

 3. The form

Minerals are often chelated for better absorption. Some processes of chelation are better than others, which may be reflected in the price. Many vitamins come in more than one form, including the B vitamins folate and B12. A less expensive form of folate, called folic acid, can be found in multi-vitamins and in enriched grain products like bread and cereal. However, if you have a common genetic variant called an SNP (pronounced, "snip") you may not be able to metabolize the synthetic version, leaving you with a build-up of folic acid and a deficit of the methylated version your body needs. Methylated folate is available in higher quality multi-vitamins, which tend to be more expensive. Folate is also widely available in a variety of dark leafy greens, legumes, citrus fruits, asparagus, broccoli, and eggs, to name just a few food sources.

The cheaper alternative may come with their own costs. They may sit on store shelves for years or left in heated trucks to degrade. They may contain contaminants, illegal ingredients, or allergens not listed on the label. The ingredients may not be included in the amounts listed or in a form that is biologically active. One of the reasons they’re cheaper is that the company isn’t paying for third party testing, which can also be an indicator of their commitment to quality. A registered dietitian can recommend specific trusted brands to ensure you get what you expect and what you need.

So, what's the verdict?

When used properly, high-quality supplements can be a useful tool in the dancer's nutrition plan. Keep in mind, supplement recommendations are best when they come from a qualified health care provider, namely a registered dietitian nutritionist (RDN), after a thorough review of your health and medical history, diet and nutrition history, and review of lab work you may have recently done. If you're on a tight budget, food, even expensive food, is almost always your cheapest source of quality nutrients. A registered dietitian can help you plan meals to meet your needs as well as help you prioritize what, if any, supplements you should take.

 Want to know more?

Follow me on Instagram, head over to my website, or grab my Make-and-Take Snack Guide for some fresh, dance-bag-friendly recipes and ideas!

About Kristin Koskinen, RDN

Kristin Koskinen, RDN, LD,CD is a registered dietitian who grew up dancing. Her interest in nutrition began when she was in her teens and danced in a pre-professional ballet company. There was a lot of talk among the dancers about diets and weight loss, but not much understanding about nutrition to maximize performance or the disordered eating that too often results from dieting. Now, she is a resource for dancers and those who support them.

Kristin owns a private practice where she offers nutrition counseling with a focus on performance nutrition. She incorporates the functional aspects of food in her approach to help artistic athletes of all levels. Her integrative approach recognizes that nutrition isn’t just about the food you eat. It’s important to take many factors into consideration, including the environment, cultural influences, social norms, and body image, especially when working with dancers. 

She is an active member of the International Association for Dance Medicine & Science, Academy of Nutrition and Dietetics, Doctors for Dancers, and a founding member of DanseMed. She is regularly invited to speak on topics related to dancer health and is a frequent contributor to media including Dance Magazine, Shape, Oprah, Healthline, NBC, and Today.com. You can find her on social media or at her website, www.eatwellpros.com.

Social Media

IG: Kristin_Koskinen_RDN

FB: Eat Well, Live Well (@eatwellpros)

Twitter: Eat Well, Live Well (@eatwellpros)

LinkedIn: Kristin Koskinen, RDN, LD, CD

Email: kristin@eatwellpros.com

References

https://www.insuranceproviders.com/most-physically-demanding-jobs/

https://www.ncbi.nlm.nih.gov/pubmed/22516724

https://ods.od.nih.gov/About/DSHEA_Wording.aspx

https://www.nsf.org/services/by-industry/nutritional-products/supplement-safety

https://ghr.nlm.nih.gov/primer/genomicresearch/snp

https://www.instagram.com/kristin_koskinen_rdn/

https://www.eatwellpros.com

https://mailchi.mp/eatwellpros.com/fileuserskristinkoskinendownloadsmake-and-take-snacks-for-perfomance203pdf

 

 

 


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Traction or Non-Traction?

There is an Apolla Shock for everyone and we recommend having one of each in your bag to keep you protected on any dance floor, in and out of the studio, from cross-training, to travel, from stage to recovery and everything in between! All Shocks are available with or without our customizable & refreshable traction so you can enjoy support and protection on multiple dance surfaces...and your feet will look amazing too! Here are some guidelines to help you choose which option is best for YOU:

Can’t decide if you should get With traction or NON? Click HERE to take a short quiz that will help you determine YOUR perfect grip. Or keep reading, here are some guidelines to help you choose as well:

I may choose traction if:

  • I enjoy a wide variety of movement with technical elements, direction changes, etc.
  • My main dance surface tends to be slippery
  • I dance on multiple different dance surfaces
  • I prefer to be more grounded in my movement
  • We recommend if you are going to be using primarily on a dance floor that you always get WITH traction on all styles of Shocks, then wear it down to your preferred grip.
    • Apolla Shocks without traction are great for carpet at conventions

Please note: Due to the antimicrobial/moisture wicking properties in every pair, we recommend to treat your Shocks more as you would a shoe. They do not need to be washed daily or even weekly, as water will naturally break down the traction faster. Wash your Shocks only as necessary to possibly preserve the life of the traction. OR wash your Shocks if you want to wear the traction in faster.

IMPORTANT: Click Here to Learn How to Refresh Your Traction so you can keep "re-sticking" your grip over and over for the life of the Shock

I may choose Non-traction if:

  • My movement is more stationary (i.e. instruction, yoga, etc)
  • My main dance surface is always very sticky
  • I will be wearing my Shocks in shoes (i.e. tap shoes, sneakers, etc.)
    • Non-traction Shocks are for everyone from runners to nurses that need more support, less aches, and improved circulation in their day to day activities
  • I plan to wear my Shocks in a convention setting and will likely be dancing on carpet or a combination of hard/soft surfaces.
  • I like to just wear a sock on dance floors and enjoy that gliding ability
  • NOTE that our Shocks do NOT have cotton, so if you like that bit of grip, get WITH traction and wear the grip down to your preference.

Care: All of our Shocks can be washed and dried according to our recommended care instructions and always use your Apolla Mesh Bag when laundering. We also recommend washing the WITH traction Shocks inside out to help preserve the traction.

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Why Only Non-traction?

CURRENTLY THE AMP IS ONLY AVAILABLE IN NON-TRACTION! We debuted the AMP in non-traction only to give a no-show solution in shoes and on carpet. However, if you are someone that would be interested in purchasing the AMP WITH traction, please email us at info@apollaperformance.com so we can hear your feedback and hopefully add this to the collection in the future. We always work to deliver what you need based on popular demand.

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What is a Mesh Bag?

Apolla Mesh Bags are the perfect multi-purpose drawstring bags to compliment your Shocks. This stylish accessory is a carry all bag that helps keep your Apolla Shocks together so they don't get lost in your dance bag. In addition, they double as a laundry bag, preserving the life of your Shocks when you need to wash and dry.

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Why I need E6000 for my Traction Shocks?

The beloved E6000 company has created a non-toxic spray adhesive that is the favorite refresher of traction for all of our Apolla Shocks. Apolla Shocks unique traction has eliminated the bulk and seams underfoot. It starts out sticky then you wear it down to your preferred level of grip. Then you keep it there by using a traction refresher. Some will refresh right away, some may never refresh...it is completely personalized to your need and floors. This is our recommendation. It is a pump spray and when you apply 5-10 pumps to your traction, it dries instantly, and does not damage floors. It helps to "re-stick" the grip over and over for the life of the Shocks. Some dancers start refreshing in the first class, some never refresh, some refresh when needed. It is important you have a bottle in your dance bag or at your studio to use as needed...one bottle last a long time! Your traction will wear down to nothing if you don't use a refresher, so make sure to order a bottle with your traction Shocks today!

(See Customize Traction link in main menu for a short 1 minute video tutorial on how to use your traction spray)

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Size Chart

The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

Size Chart

Size Chart

Size Chart

 


Size Chart


Tips for Sizing

      • The Alpha Shock is a snug toe fit and the Infinite Shock has a freedom fit toe

        • If a dancer has a very wide foot and is on the top end of the size range listed, you may choose to go up a size in the Alpha Shock

          • For example, if they are a size 7.5 with a very wide foot or you typically range between a 7.5-8.0 instead of a 7.0-7.5, you may be more comfortable in a size Large Alpha Shock instead of the size Medium. Your sizing in the Infinite Shock should not be affected with a wider foot

      • The Performance Shock/AMP Shock fits similar to the Infinite but the size chart IS slightly different so please take note! The top of each size range is borderline, here are tips to help you determine your best fit.
        • Foot size, narrowness and age may change the size up or down.
        • You may consider selecting the smaller of your border line size IF:
          • You are at the low end of a size range and are younger than 11 years of age, are very petite boned for your age, and/or have a narrower foot than average for your size
            • For example, an 11-year--old who wears a size 5.5-6 shoe would choose a size Small Infinite instead of a Medium (based on the size chart) or a very petite boned adult
          • A 16-year-old who typically ranges between sizes 6.0-6.5 street shoes and has average leg and foot size would choose the recommended size Medium.
          • A 16-year-old that ranges 5.5-6.0 with a narrower foot will likely be more comfortable in a size Small
          • Also consider if you are a 6.0-6.5 but very narrow feet or petite boned if you prefer a snug fit in the toes you may want a small, if you like wiggle room, go with the Medium.
        • Every dancer has a preference…some will love the lower profile of the Performance, some may miss the snug hug of the Infinite up the calf.
          • The Performance Shock has the same arch and ankle support and differs in:
            • Lower profile & softer opening:  the top of the Shock should hit below the bottom of the calf and goes on easier. The Infinite hits mid-calf
            • Sleeker and fitted in the toes than the Infinite to accentuate the feet and create a more seamless look onstage. But still has freedom.
        • For the Infinite Shock sizing, foot size, narrowness and age may change the size
          • You may consider selecting one size smaller if:
            • You are at the low end of a size range and are younger than 11 years of age, are very petite boned for your age, and/or have a narrower foot than average for your size

              • For example, an 11-year--old who wears a size 5.5-6 shoe would choose a size Small Infinite instead of a Medium (based on the size chart)

            • A 16-year-old who typically ranges between sizes 6.0-6.5 street shoes and has average leg and foot size would choose the recommended size Medium.

            • A 16-year-old that ranges 5.5-6.0 with a narrower foot will likely be more comfortable in a size Small

          • The Infinite has the MOST freedom in the toes of all Shock styles…so with the above rules also consider if you prefer a snug fit in the toes (go with the smaller size you are borderline for) or want some wiggle room (go to the larger size you are border line for)

        • The Performance Shock/AMP Shock fits like the Infinite but the size chart IS slightly different so please take note! The top of each size range is borderline, use the same rules of the Infinite to size.

          • Every dancer has a preference…some will love the lower profile of the Performance, some may miss the snug hug of the Infinite up the calf. Remember the purpose of the Performance is to create the perfect line on stage while providing Apolla support and the Infinite is to give maximum support and protection for long days and rehearsals.

          • The Performance Shock has the same arch and ankle support and differs in:

            • Lower profile & softer opening: the top of the Shock should hit below the bottom of the calf and goes on easier. The Infinite hits mid-calf

            • Sleeker and fitted in the toes than the Infinite to accentuate the feet and create a more seamless look onstage. But still has freedom.

        • The Joule Shock:

          • If you are border line and have a very short arch (the length of your overall shoe size is primarily made up of the ball of your foot and toes) or you are very narrow feet/petite boned, go down a size.

          • If the Joule loses it shape, wash it with normal care instructions and it should regain its shape nicely.

        • Please watch our quick How To Wear (www.apollaperformance.com/pages/how-to-wear) tutorial videos to see how to put them on.

        • The K-Warmer Shock:

          • Measurements are given as a range that it may fit. Most likely starting about an average 13/14 yr. old female on thru an adult petite/average male dancer. However, it may vary based on ersonal preference.

    Please watch our quick How To Wear tutorial videos to see how to put them on.

    Before placing anorder please feel free to emailinfo@apollaperformance or click our live chatwith any questionsif your feetmay be an exception to the sizing chart or are on the border line of sizes.

    The Alpha: Level 1 The Performance: Level 2 The Infinite: Level 3

    Apolla Shocks Support Scale:

    Each of our Shocks come with our revolutionary support, what we call our 3 A’s.

    1.Arch support
    2.Ankle stability
    3.energy Absorption

    Each has their own unique performance features that help to protect and support you for the many different preferences of dancers along with the different needs of style, class, performance and traction.

    You will feel the benefits of all our Apolla Shocks. However, we recommend you knowing the different levels of support and features to decide what is best for you and your dancer’s individual needs. It is our mission to continue to innovate and deliver a Shock for every dancer’s needs, so you will always have what you need in your dance bag. They truly are the last and only dance sock or footwear you will ever want or need!

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    All of your Apolla Shocks® can absolutely be washed…yes, even those with traction! In fact, the fit gets more comfortable with wear and washing. We hope you notice over time they start to form to your foot for a perfect, custom fit. It is important to take care of your Shocks and wash them properly in order to protect the compression, moisture-wicking, and anti-microbial properties, but also to maximize the lifespan of your Shocks.  It is okay to use rosin with your Shocks. Like dance shoes it is recommended you keep the toenails short to avoid puncturing the Shock. For the traction pairs, you do not need to wash your Shocks daily. This may prolong the traction of your Shocks. Please use the following guidelines to care for your Shocks:

    1. Wash with warm water in gentle cycle
    2. Low tumble dry
    3. Do NOT use fabric softener or dryer sheets
    4. You will get best results if you wash and dry your Shocks in the Apolla mesh bag (sold separately)
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    The Joule Size Chart

    The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

    Tips for Sizing:

    • The Joule Shock:
    • If you are border line and have a very short arch (the length of your overall shoe size is primarily made up of the ball of your foot and toes) or you are very narrow feet/petite boned, go down a size.
    • If the Joule loses it shape, wash it with normal care instructions and it should regain its shape nicely.
    X
    The K-Warmer Size Chart

    The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

    Tips for Sizing:

    • The K-Warmer Shock:
    • Measurements are given as a range that it may fit. Most likely starting about an average 13/14 yr. old female on thru an adult petite/average male dancer. However, it may vary based on personal preference.
    X
    The Infinite Shock Size Chart

    The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

    Tips for Sizing:

    • For the Infinite Shock sizing, foot size, narrowness and age may change the size
    • You may consider selecting one size smaller if:  
      • You are at the low end of a size range and are younger than 11 years of age, are very petite for your age, and/or have a narrower foot than average for your size
        • For example, an 11-year--old who wears a size 5.5-6 shoe would choose a size Small Infinite instead of a Medium (based on the size chart) 
      • A 16-year-old who typically ranges between sizes 6.0-6.5 street shoes and has average leg and foot size would choose the recommended size Medium.
      • A 16-year-old that ranges 5.5-6.0 with a narrower foot will likely be more comfortable in a size Small
    • The Infinite has the MOST freedom in the toes of all Shock styles…so with the above rules also consider if you prefer a snug fit in the toes (go with the smaller size you are borderline for) or want some wiggle room (go to the larger size you are border line for)
    X
    The Alpha Shock Size Chart

    The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

    Tips for Sizing:

    • The Alpha Shock is a snug toe fit and the Infinite Shock has a freedom fit toe
    • If a dancer has a very wide foot and is on the top end of the size range listed, you may choose to go up a size in the Alpha Shock
      • For example, if they are a size 7.5 with a very wide foot or you typically range between a 7.5-8.0 instead of a 7.0-7.5, you may be more comfortable in a size Large Alpha Shock instead of the size Medium. Your sizing in the Infinite Shock should not be affected with a wider foot
      • Please watch our quick How To Wear tutorial videos to see how to put them on.

    Before placing a group order please feel free to email with any questions on any of your dancers that may be an exception to the sizing chart or are on the border line of sizes.

    Apolla Shocks Support Scale:

    Each of our Shocks come with our revolutionary support, what we call our 3 A’s.

    1. Arch support
    2. Ankle stability
    3. energy Absorption

    Each has their own unique performance features that help to protect and support you for the many different preferences of dancers along with the different needs of style, class, performance and traction.

    You will feel the benefits of all our Apolla Shocks. However, we recommend you knowing the different levels of support and features to decide what is best for you and your dancer’s individual needs. It is our mission to continue to innovate and deliver a Shock for every dancer’s needs, so you will always have what you need in your dance bag. They truly are the last and only dance sock or footwear you will ever want or need!

    X
    Shipping Policy

    If you order from our website, all orders ship from in the US (Arizona). You can also check if we have a retailer/stockist in your area or country for less expensive or faster shipping. Click HERE for our Retail Locator.

    Shipping in the USA

    Apolla’s standard shipping rate starts at $5.95 as the standard shipping cost base. For group orders we suggest you charge your group at least $1.00-$2.00 per pair of Shocks to cover shipping costs. 

    Apolla offers standard and priority shipping from USPS. Please email us at info@apollaperformance if you need your order in a faster timeline and/or carrier we will work with you to make that happen. If you need to expedite your order, you will incur a higher shipping per pair cost. All orders that are in stock (for orders of under 15 pairs) will ship in 1 business day. Orders with over 15 pairs and in stock can take up to 3-5 business days to ship (depending on the size of the order), so please let us know via email (info@apollaperformance.com) if you have a deadline you need to receive them by so we can make sure to meet that deadline. 

    Our Standard Shipping is USPS First Class. Depending on your location, your order should arrive between 3-5 business days after shipping during the regular season. Holiday season and weather can cause unforeseen delays. Once the order leaves our fulfillment center, it is the responsibility of USPS (or carrier). You will receive an email confirmation with your tracking number once your order ships. Please always reach out with any questions and we will do what we can to help and make sure you get your Shocks. You can also pay extra for USPS Priority Shipping which will arrive in 2-3 business days in the Continental US. 

    International Shipping

    We ship to most countries via USPS, however, make sure to look if we have a retailer/stockist in your area/country. In several countries we have distributors that you can order and ship from their website. See our Retailers, Stockists, & Distributor Here. If you have a question please email us at info@apollaperformance.com. All taxes/duties and fees to ship outside of the USA are the responsibility of the customer. The shipping fee is SEPARATE then the import and duties. The import fees will be charged to the customer upon arrival to their country directly to your country Customs. All international shipping should expect 2-3 weeks to arrive once shipped. If you wish to have your order faster with a more reliable shipping method, you can pay extra for DHL or UPS. Please email us at info@apollaperformance.com so we can arrange that shipping. Please make sure you check with your local post office first if there is a long delay. They may be waiting for you to come to pick up your package or pay import fees.

    Orders with less than 15 pairs, placed during business hours Monday-Friday will be shipped within one business day, UNLESS your items, are back ordered. Holiday season and weather can cause unforeseen delays. Once the order leaves our fulfillment center, it is the responsibility of USPS (or carrier). You will receive an email confirmation with your tracking number once your order ships. Please always reach out with any questions and we will do what we can to help and make sure you get your Shocks. 

    Group Orders

    Are you a dance studio owner? Coach? Company director? We want to hear from you. Find out about our discount for group orders (minimum of 15 pairs). Please complete the short form on the Director’s & Owners page or email us at info@apollaperformance.com. Someone will get back to you within 24-48 hours. Let’s talk about how we can get your group to start dancing longer and dancing stronger in our Apolla Shocks®!

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    Return/Exchange Policy

    Our Apolla Promise

    Apolla is proud to make high quality, premium products that are 100% made in the USA and we strive to provide equally as excellent customer service. In that spirit, we promise to do everything we can to help you get into your perfect fit and style of Shocks. We want you to be life-long customers. Please reach out to us in one of the many available contact options (Click Here) so we can guide you to your best fit before you place your order.

    We also have a Fit Finder Quiz to help you determine your best style of Shock (CLICK HERE). 

    However, we know it is impossible to always make perfect purchases, and you may be hesitant to purchase if you are not sure they will work. With that in mind, we want you to ALWAYS reach out to us if you have ANY questions or concerns with your purchase. We are here to help and guarantee 100% satisfaction. We WANT to hear from you whether it is positive or critical feedback...we thrive on helping our customers. If on the rare occasion the Shocks are not for you, and we can't get you into the right fit or style for YOUR fit preferences? We will refund your original order…simple as that!

    IMPORTANT NOTES ON REFUNDS, RETURNS, EXCHANGES, ETC:

    • Apolla will requireThe Shocks to be shipped back in order to process the refund.
    • Refund will only be applied once the Shocks have been received at our fulfillment center.
    • You must email Apolla at info@apollaperformance to start the exchange or return process and get information.
      • Please allow 48 hours to hear back on directions to return. 
      • Once the Shocks have arrived back at the fulfillment center, please allow up to 2 weeks for the return to process.
        • We will contact you once our fulfillment center has notified us. 
    • The customer is responsiblefor any shipping charges associated with the return OR exchange.
    • We prefer returns and exchanges are sent back with their original packaging.
    • Apolla will first try to exchange your Shocks to determine if a different style, fit, or size will meet satisfaction before refunding since we do believe there is an Apolla Shock for everyone.
    • Apolla will replace any products due to manufacturing defects and exchange products due to any sizing issue.
      • The product may have been tried on. However, we ask you do not dance in the Shocks until you determine the fit and style is perfect for you. 
    • Items may always be exchanged for an item of higher, equal, or lesser value.
      • If a product is exchanged for lesser value, we will refund the difference.
      • If the product is exchanged for a higher value we will send you an invoice to pay the difference.
    • All refunds (online or in person) will be issued according to the method of payment used in the original purchase. 
    • Please allow 3-5 business days once the refund has been issued to see the payment received back on the original form of payment. 
    • Shipping and handling charges are non-refundable and we are not able to provide return shipping labels at this time.

    Apolla is not responsible for pairs purchased from a retailer/stockist/distributor. Shocks must have been purchased from Apolla Performance directly for our Apolla Promise to be honored with the customer...but again...we want you satisfied...so please let us know if your retailer can't help you so we can keep you supported and protected. We will reach out to the retailer to see if we can reach a solution together. 

    Please contact us at info@apollaperformance.com to receive instructions to “Return & Exchange”. You will receive a response within 24-48 hours. 

    If your return or exchange is urgent, you can typically reach us faster on our FB messenger chat or our live website chat during normal business hours. Please see our Contact Us page.

    Helpful tips:

    • Please see Apolla FAQ's & Tips page to get many questions on sizing, traction, style etc. answered before contacting Apolla directly. 
    • If your Shocks do NOT start sticky with your first steps feeling strong resistance...PLEASE LET US KNOW at info@apollaperformance.com
    • Make sure to try on Apolla Shocks® immediately upon receipt to check sizing before you dance in them
    • We cannot return or exchange Shocks without knowing the proper size and gender
    • For the Alphas, please make sure to keep packaging insert with the proper pair so you can keep track of the Alpha size and gender
    • Remember, these are compression garments so they are tight
    • Scroll down on the size charts to see the size chart tips to make sure your Shocks are fitting correctly
    AGAIN, PLEASE CONTACT US with any questions or concerns...we really do care and we really want you happy with your purchase. ;-) X
    The AMP & Performance Shock Size Chart

    The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

    Tips for Sizing:

    • The Performance Shock/AMP Shock fits similar to the Infinite but the size chart IS slightly different so please take note! The top of each size range is borderline, here are tips to help you determine your best fit.
      • Foot size, narrowness and age may change the size up or down.
      • You may consider selecting the smaller of your border line size IF:
        • You are at the low end of a size range and are younger than 11 years of age, are very petite boned for your age, and/or have a narrower foot than average for your size
          • For example, an 11-year--old who wears a size 5.5-6 shoe would choose a size Small Infinite instead of a Medium (based on the size chart) or a very petite boned adult
        • A 16-year-old who typically ranges between sizes 6.0-6.5 street shoes and has average leg and foot size would choose the recommended size Medium.
        • A 16-year-old that ranges 5.5-6.0 with a narrower foot will likely be more comfortable in a size Small
        • Also consider if you are a 6.0-6.5 but very narrow feet or petite boned if you prefer a snug fit in the toes you may want a small, if you like wiggle room, go with the Medium.
      • Every dancer has a preference…some will love the lower profile of the Performance, some may miss the snug hug of the Infinite up the calf.
      • The Performance Shock has the same arch and ankle support and differs in:
        • Lower profile & softer opening: the top of the Shock should hit below the bottom of the calf and goes on easier. The Infinite hits mid-calf
        • Sleeker and fitted in the toes than the Infinite to accentuate the feet and create a more seamless look onstage. But still has freedom.
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    Customer Login

    HOLIDAY PROMO: Purchase of gift card $50 or More & you will be emailed a Free Ship Code! This is limited to the following rules and regulations.

    For US Billing Address: You will receive a code for FREE shipping anywhere in the US for any amount. (excluding Hawaii, Alaska, and PR. These locations will follow the international order values).

    If you are an international billing address you will receive a code that will credit your order up to the following values.

    • $50 gift cards will receive a code valued at up to $5.95 USD credit
    • $75 gift cards will receive a code valued up to $6.95 USD credit
    • $100 gift cards will receive a code valued up to $8.95 USD credit

    Limit one time use. Enter codes in promo box at checkout when Shocks are purchased and credit will be applied to the order. This Free Ship code will be valid for 90 days from purchase. The Free Ship code will be emailed to you separately from your purchase receipt.

    The Free Ship email will be sent within 72 hours of purchase. If you have not received after 72 hours please email info@apollaperformance.com so we can resend. This offer is valid until 11:59 Pacific on December 25th, 2017.
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