| If you are in a pre-pointe class, or organizing your | | | | when flat. Wobbling can be for many reasons. But, |
| own pre-pointe practice, you can learn four basic | | | | back to the ankles, |
| exercises to strengthen the sole of the foot | | | | If you get corrections for sickling in where your |
| muscles, and then do 2 of them with a stretchy | | | | weight goes towards the outside of your foot: |
| band. Feet and ankles must be strong enough | | | | sitting, legs straight, loop the band around your |
| before starting pointe work, for slow releves | | | | right foot, at the metatarsal area. Hold the band |
| through the metatarsal area, and slow controlled | | | | ends with your left hand. Pull the foot outward, |
| lowering, without any sickle in or out of the ankle | | | | and you will feel the muscles on the outside of |
| joint. | | | | the foot/ankle area working. Pull and hold for 10 |
| "Toe swapping" is done starting with the feet flat | | | | seconds 10 times. Repeat other side. |
| on the floor. Simply lift the big toes up, leaving the | | | | If you go up onto demi pointe or pointe and your |
| foot and the other toes flat. Do not lean the foot | | | | weight leans onto your big toe, you would loop |
| toward the big toes, the sole of the foot should | | | | the band and pull your foot inward, working the |
| rest on the floor with no twisting. Place the big | | | | muscles on the inside of the foot/ankle area. |
| toes down, and lift the other four toes. You may | | | | Another strengthening exercise is (sitting, legs |
| cramp, in which case stop and roll your foot over | | | | straight out in front) to slowly stretch the feet, |
| a tennis ball or pinkie ball, to relax the muscles. | | | | splaying the toes apart and stretching them long. |
| Do this 10 times, a total of twenty lifts. Initially, | | | | You can use the theraband around the metatarsal |
| you may find that your brain can't even find the | | | | area for resistance, except for one instance. If |
| muscles to do this precisely - but your | | | | you have highly mobile ankle joints, repetitive |
| brain-to-foot communication will improve. When | | | | pointing and compressing a pointed position can |
| your movements are precise, you can add the | | | | irritate the back of your ankles. You do not need |
| stretchy band. Sitting down with your legs straight | | | | that particular movement at all. You DO need to |
| in front of you, flex the feet and place the | | | | increase strength in the soles of the feet and to |
| stretchy band behind the toes. | | | | control slow rises with no loss of ankle control. |
| "Playing the piano" with the toes is just like it | | | | If you are a late starter or adult beginner in ballet, |
| sounds - lift all toes to start, and place the big | | | | start these exercises now. Doing them 5-6 days |
| toe, the next toe, the next and so forth. Do the | | | | a week will diminish the gap between your |
| reverse, lifting the little toe, the next, and so | | | | understanding of ballet technique, and the strength |
| forth. Relieve cramping if necessary, and do both | | | | needed to do it. Developing foot muscles will help |
| movements 10 times each. | | | | prevent shin splints because the feet will become |
| Once your movement is well-defined, add the | | | | better shock absorbers and the lower leg muscles |
| stretchy band, sitting, feet and toes flexed, with | | | | won't have to compensate for foot weaknesses. |
| the band behind the metatarsal area, not the toes. | | | | In your slow releves onto pointe, and back down, |
| Your feet will keep contact with the band, and | | | | your ankle should not lean or change angle in any |
| you increase or decrease the resistance when | | | | way. If your big toe is much longer, you can use |
| pressing against it. If you use the band before | | | | toe levelers in your pointe shoes. If your second |
| your movement is exact, it will not do much | | | | toe is longer, you need to fit the shoes so that it |
| good. Try it and you'll see why, nothing really | | | | can straighten, using padding for your other toes. |
| happens. | | | | So three things: get strong, get control, prevent |
| For ankles, if you are wobbly going up and down | | | | shin splints and other dance injuries. |
| in slow releves, in soft shoes, you are not strong | | | | Even with exactly the right fit in ballet pointe |
| enough to be in pointe shoes. You must check | | | | shoes, the shoes lend SUPPORT, the feet provide |
| your overall posture, use of the core muscles, | | | | the CONTROL. |
| turnout and how your feet rest on the floor | | | | |