Whether or not you like "painkillers", one of the most important things that you can do is try to control inflammation. Once something gets aggravated, a cycle of inflammation starts and should be brought under control. When this happens to me (right hip) I up my intake of fish oil caps to five or six a day, start sucking down more green tea and, much as I hate having to do it, start taking ibuprofens until I know that it's subdued. I remember reading an article in Time Magazine that pointed the inflammation thing out and it made a lot of sense. One of the more pleasant things that the article suggested was to eat salmon as it seems to have those anti-inflammatory compounds in abundance.

Sometimes it's just the shoes and either changing them or getting some new basic insoles with some support and shock absorption can work wonders.

Good luck with it...hate to see you not enjoying the dancing because of something so small but annoying.

Best

AA