Pilates, a system of rehabilitation exercises using specialized machines, has been in use since the early 1900s. A longtime mainstay within the dance community, the Pilates footwork series on the reformer can strengthen your ankles and help balance the musculature of your foot and ankle, according to Rael Isacowitz, author of "Pilates." Perform this series lying supine with three heavy resistance springs attached to the machine.
Toes
Performing footwork on your toes simulates the transfer of weight as you step off in a walking gait, according to Elizabeth Smith, author of "Pilates for Rehab: A Guidebook to Integrating Pilates in Patient Care." Place the balls of your feet on the footbar, about 5 inches apart, and spread your weight across the base of your big and little toes. Lift your heels 1 inch. Inhale as you extend your legs and press the carriage out. Exhale as you bend your knees and close the carriage. Do not allow your feet to swivel or rotate as you move your legs. Perform 10 repetitions of this movement.
Arches
This version of footwork requires balanced use of your leg and foot muscles, Smith notes. Slide your arches onto the footbar, like a bird on a perch. Inhale as you extend your legs and press the carriage out. Exhale as you bend your knees and close the carriage. Pay attention to your knee alignment as you move the carriage; do not allow your knees to bow out or tip in as you move. Perform 10 repetitions of this exercise.
Heels
Place your heels on the footbar, about 5 inches apart, and flex your feet. Inhale as you extend your legs to open the carriage. Exhale as you bend your knees to close the carriage. Keep drawing your toes toward your kneecaps as you move. Perform 10 repetitions of this movement. Working in this position builds stability and strength in your ankle, according to Smith.
"V" Position
Place the balls of your feet on the footbar, about 5 inches apart, and swivel your feet to touch your heels together. Maintain this "V" position throughout your movements. Inhale as you lengthen your legs long. Keep your legs extended as you exhale and lower your heels past the footbar, stretching your Achilles tendons. Inhale as you raise your heels up. Exhale as you bend your knees to close the carriage.
References
- "Pilates"; Rael Isacowitz; 2006
- "Pilates for Rehab: A Guidebook to Integrating Pilates in Patient Care"; Elizabeth Smith; 2005
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