Talking feet –
Let’s face it, one of a dancer's most valuable assets are their feet!
If you are wanting to begin pointe work or even if you have already begun it's important to get your feet strong, flexible and healthy! Unfortunately, unlike many other body parts, there is no quick fix to changing the bone structure or the arch of your feet, however there are many exercises you can do to improve their strength and flexibility.
Here are our favourite exercises to make the most of the feet you are blessed with!
Let’s begin with a towel (these can also be done with a TheraBand).
We like to call these, Toe sit ups.
Sitting down, begin by folding your towel so it wraps around the ball of your first foot. Gently, keeping your ankle in alignment push the ball of your foot into the towel. Next, pointe your toes down strongly into the towel hold for 2 counts and release them whilst keeping the ball of your foot pressing into the towel. Repeat until fatigue.
This Can Even Be Done Without a Towel Or Theraband, As Pictured
Time to, Pointe, wing and flex.
Remain seated and fold your towel so it resembles a TheraBand. Placing it back over the ball of your foot start in a flexed position, roll through your foot to a pointe, keeping your alignment in the ankle, then wing your foot out pushing against the towel, come back into alignment and then return to your flexed position being sure to roll through the foot again on the way up. Repeat until fatigue
This Is What It Looks Like Without The Towel
Let’s get Towel curling.
Lay your towel out on the floor this time and stand on top of it. Starting with your feet flat on the floor, use your toes and your intrinsic muscles to scrunch and flatten the towel. Repeat this until fatigue.
Time to head to the barre...
Calf rises
These are an exercise to do every day, even if its while you are making your morning coffee! Two foot or one foot, take your pick. Gently rise to the ball of your foot and lower back to flat. Be sure to keep your ankle straight and keep all toes flat on the floor.
A tendu a day keeps the Dr away!
Tendus are the absolute best for foot strength, you can never do enough of them. Make sure you are working each muscle of your foot when doing your tendus, this is done by going through your demi point on the way out and the way in.
Add demi circles
Upgrade your Tendus. Trying to keep your ankle stretched, draw little circles with your toes at the extension of your tendu in each position. Keep pressure into your toes and be sure to keep contact with the floor.
If you have begun pointe work already these exercises can be done in your pointe shoes too to improve your strength even further!
Happy strengthening!