All about the Ankle and Foot Anatomy and Kinesiology
The ankle and foot are very complex and detailed structures. As dancers, we must learn to use them to execute amazing “feats!” Let's explore the anatomy and kinesiology of the feet and ankle to learn about how we are able to achieve beautiful ballet feet.
Before we get started, just a quick definition that “anatomy” refers to the structure of the body, while “kinesiology” refers to the movement and mechanics of the body.
Anatomy -- Bones of the Foot & Ankle
There are 26 bones that make up the foot and 3 bones comprise the ankle. These bones are all very small, detailed and bare the weight of the whole body. With so many moving pieces while stabilizing our body's weight, it’s no wonder as dancers we spend so much time working on our feet.
Hindfoot: Talus, Calcaneus, lateral and medial malleolus (fibula & tibia formally)
Midfoot: [Arch] cuneiform x 3 (medial, intermedius & lateral) , cuboid (most lateral), navicular,
Forefoot: Metatarsal, Phalange
Ankle: Talus, Tibia (medial malleolus), Fibula (lateral malleolus)
Video on Basic Foot Anatomy
Kinesiology -- Movement of the Foot & Ankle
The range of motion of the ankle is something that we as dancers are often concerned with. This affects how much of a “wing” we have when we point our feet, how far we can get over our box in pointe shoes, and how high of a rélevé we can achieve.
Below are the normal ranges of motion:
In rehabilitation of an injury doctors and physical therapists will often diagnose improvements in muscle strength and range of motion of a joint. Usually dancers will exceed basic ranges of motion measurements, not to mention those individuals with hyperextension. Below are some very basic range of motion numbers that physical therapist and doctors will use to gauge improvements..
Inversion/Sickle foot: 0-35
Eversion/Bevel foot: 0-25
Dorsal Flexion/Flexed foot: 0-20
Plantar Flexion/Pointed foot: 0-50
Metatarsal: Flexion: 0-30 Extension: 0-80 This refers to our relevé, quarter pointe, demi pointe, and three quarter pointe
Supination: 45 degrees (sickled foot)
Pronation: 12 degrees (beveled foot)
Flexion: 90 degrees (toes to your nose)
Extension: 180 degrees (pointed foot)
For more detailed information on the range of motion, refer to this article:
Video on range of motion of the calf and ankle
Muscles
There are so many stabilizing muscles of the ankle that enable us to achieve balances and pointe work with strong and steady ankles. These muscles consist of:
Extensors & flexors
Gastrocnemius
Soleus
Tibialis anterior & posterior, peroneals
Retinacula (Dense binding connective tissue) peroneal/flexor/superior extensor/ inferior extensor
There are many exercises to strengthen the ankle muscles. It’s important to strengthen them often in order to be safe in our dancing.
There are also many “intrinsic” muscles of the foot, meaning that they start & end within the feet. These allow us to manipulate feet and arches, support our body weight on pointe and relevé, and give us that look of “handsy” feet.
Assessing Ankle & Calf Mobility
*Relevant exercises begin at 1:11
Arches
We often think of the foot having just one arch, but actually the foot has 3 main arches. Medial Longitudinal, Lateral Longitudinal, Anterior Transverse. Just like the arches of a building, these arches provide us with stability and support to dance!
Where our weight is distributed is very important for dancers.
As humans, our natural distribution of weight is generally 60% hindfoot, 8% mid foot, 28% forefoot. But, as ballet dancers, we must learn to shift our weight more forward and to the midfoot. Therefore, it’s important to have a strong arch, since dancers rely on their arches to support their weight.
All about the arches of the foot
Exercises to strengthen the arches of the feet
*Relevant exercises begin at 50 seconds
Flat feet, bunions, and more
Throughout life, as adult dancers, we run into many challenges with our feet, whether caused by injury, footwear, or just plain life! Check out the resources below to learn more about them.
If you have flat feet, the video below has great exercises to help you strengthen and exercise!
*Relevant exercises begin at 1:13
Bunions
Let’s dance!
As dancers we are always working to improve our feet, if it is with our range of motion, stretching our toes or strengthening the arch. Working little by little daily and or throughout your week, achieving the feet of your dreams are very possible.
