Tips for Strong, Injury-Free Feet
Have you ever heard a dancer compliment another dancer’s feet? These compliments are often directed towards high arches, long, articulated toes, or controlled articulation. As dancers, we all try and strive to obtain what are considered to be the perfect “ballet” feet.
It is important to note, however, that everyone’s feet are different. Just because you may not have the gorgeous feet you’ve seen on professional ballerinas, does not mean that you can’t obtain strong, beautiful, feet! The primary key is about being stable and strong in your movements.
Alignment Tips
The key to having a stable foundation in your feet and ankles is correct alignment. Maintaining proper alignment is very important, and key to preventing injuries. As we jump into a few strengthening exercises, make sure you are aware of the following:
Do not let the arches fall inward
Do not let the ankle fall outward on releve
Keep your weight off of the heel
Plie over the center of the foot
Strengthening Exercises
Ready for some exercises? We have written out several here you can do anytime at home!
Parallel Élevés (straight knees):
As you rise up and lower down, think about keeping both sides of the ankle in line with the foot to stabilize. Push into the floor with the toes to engage the arch and instep. Lower slowly from each releve to keep your weight off of the heels.
Parallel Rélevés (bent knees):
In your bent or plié position, watch that your knees are over the big and second toe to remain centered. As you releve up out of your plié, maintain alignment and connection to the floor with all of the toes. Bend the knees again as you lower to control your landing, keeping the weight off of the heels.
Turned Out Élevés (first position):
When you are in a turned out position, you want your knees in line with your toes while distributing the weight between the big and second toe. Maintain connection to the floor with your toes, while avoiding falling out onto the pinky toes.
Turned Out Rélevés (first position):
In your bent or plié position, watch that your knees are over the big and second toe to remain centered. As you releve up out of your plié, maintain alignment. Bend the knees again as you lower to control your landing, maintaining knees over the center of the food to avoid rolling in on the arches.
Tendu with Toe Isolation:
You can try this to the front, side, back, and side. First, tendu the foot to a full point. Next, begin to pull the toes back, pressing them into the floor leaving the ankle still pointed. Finish by pushing through the floor with the toes back to full point. This isolation will help strengthen the toes as well as the arch of the foot.
Plié Rélevé through Forced Arch (second position):
Start in second position and plié. Before straightening the knees, push through the feet to a forced arch position, and then slowly straighten the legs while staying in rélevé. This will help your ankle stability as well as strengthening your instep. You can also reverse this exercise (rélevé, bend the knees, lower heels) to work on stabilizing and controlling the ankle as you lower.
Plié on Rélevé (second position):
Start in second position and releve. While you’re on releve, bend the knees into a demi plie, and then straighten all the way up. Repeat this as many times as you want. Make sure your knees are staying out over the big and second toe, and weight is distributed over the center of the foot. Push into your instep to maintain a high demi pointe.
Want more? Check out our blog page on stretching for more videos and content that focus on your arches, feet, and ankles!
Stretch It Out
After finishing strengthening and conditioning exercises, it is important to stretch out the legs, ankles, and feet to prevent tightness in the muscles and improve your range of motion. Check out our blog page on stretching for more videos and content to guide you through some stretching exercises!
Let’s dance!
We love it when our dancers work hard! The more consistent you are with these exercises, the stronger you will become. Happy dancing!