Whether you are a ballroom dancer, a ballerina, hip-hop or tap dancer or simply enjoy the occasional night at a club, having strong feet is an important part of a dancer's physique. Healthy, strong feet can improve technique, increase stamina, make your movements flow with more grace and precision and improve your height and stride when you jump or leap. Most importantly, properly exercising your feet muscles and tendons can help prevent falls, strains and sprains.
Toe Exercise Series
The American Orthopaedic Foot and Ankle Society recommends that you do a series of exercises that includes a toe raise, toe point and toe curl. Hold each position for five seconds. Repeat the series 10 times before switching feet.
Moving Marbles
To refine and strengthen the small muscles of your feet, place 20 marbles on the ground in front of you. Pick up one marble with your toes and place it in a bowl on the ground near the marbles. Do this until you have moved all 20 marbles, then start over with your other foot. You can do this exercise while standing or sitting.
Towel Curl
An effective exercise to strengthen your toe muscles and the fascia on the bottom of your feet, place a small towel on the floor. Place the toes of one foot on the corner of the towel and curl the towel toward the sole of your foot. The joints of your toes should be pointing toward the ground at the end of this move. Relax and repeat the exercise five times, then switch feet. To increase resistance, place a weight on the other end of the towel.
Calf Raises
Though you might not realize or feel it, calf raises actually are effective in stretching and strengthening the muscles of your feet, your arch and even your Achilles tendon. In a standing position, rise up onto the balls of your feet, lifting your heel off the ground as high as it will go. Then, lower your heel back to the ground. Repeat this exercise several times. As your strength and balance improve, challenge yourself by doing this exercise while balancing on one foot.
Arch Stretches
Stretching your foot muscles is just as important as stretching your legs and arms after a workout. Sitting with your legs out in front of you, start with your foot upright and push your toes toward the floor without scrunching them together. When you reach as far as you can point, hold that position for 20 to 30 seconds, then relax the foot, wiggle the toes and bend your knees; switch feet and repeat.
Tips to Avoid Injury
To avoid foot injuries, always dance on a wooden or sprung floor. Wear appropriate shoes or footwear that protects your feet, supports your arches and properly distributes your body weight. Use proper athletic taping techniques if necessary.
If you are recovering from injury, be diligent about following your physician's recommended rehabilitation routine.
Remember to properly stretch your body, feet and ankles after long or vigorous workouts and practices.
References
- American Orthopaedic Foot and Ankle Society: How to Keep Your Feet Flexible
- "Los Angeles Times"; Build Foot Strength; Janet Cromley; Jan. 31, 2007
- ShapeFit: Strengthen Your Feet and Ankles
