The muscles that are involved with pointing your toes are the calf muscles. Ballet dancers are required to point their toes and stand on pointed toes while performing dance steps. When calf muscles are weak, balance and technique are lost. Not only will a dancer be unable to perform properly, but there is an increased risk of injury to the foot, ankle and lower leg. Calf-strengthening exercises designed specifically for dance are one way to prevent injury and improve technique.
Releve'
Step 1
Stand next to a chair, wall or ballet bar and hold on lightly for balance.
Step 2
Stand in parallel first position, with feet slightly apart and toes facing straight ahead.
Step 3
Lift your heels off the floor to a half-toe releve position.
Step 4
Hold for four counts and lower your heels to the floor. Repeat 16 times.
Step 5
Repeat the sequence with your feet in turned-out position and your body weight evenly distributed between the heel and the ball of the foot.
Stair Raise
Step 1
Stand with the balls of your feet on a stair or stool, with your heels hanging off the back.
Step 2
With feet in parallel first position, as described above, raise up on your toes and hold for four counts.
Step 3
Slowly lower your heels back into a neutral position and repeat 16 times.
Step 4
Repeat the sequence again with feet in a turned-out position.
Tips and Warnings
- Keep your knees straight, but not locked, during these exercises. You can also perform these calf raises in a demi-plei position with the knees bent.
- If you feel any pain or cramping in the calf muscle stop the exercise. You may need to start with less than 16 repetitions and work your way up.
Things You'll Need
- Chair, wall or ballet bar
- Stairs or stool
References
- "Dance Longer, Dance Stronger: A Dancer's Guide to Improving Technique and Preventing Injury"; Andrea Watkins and Priscilla M. Clarkson, 1990
- "Fitness for your Feet"; USC News, 2006
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