how can i stengthen my feet for pointe?

Question

to begin with i have next to flat feet. my arch is very minimal and its frustrating to try to work on pointe. i have injured ligaments in my left foot so my ankle and foot don't stretch as far. i absolutely love ballet and would love to dance on pointe one day. If anyone has any suggestions to help me strengthen those injuries or improve my arch that would be greatly appreciated. thank you :)

Answer 1

Like you I have feet that aren't particularly flexible, but I did work hard and ended up working en pointe and performing with a company.

My teacher suggested that I get a coke bottle (one of the slim old fashioned ones, not a 2 liter plastic thing) and roll my feet back and forth on it with the bottle placed directly under the arch. She also suggested that I get a bag of marbles, scatter them on the floor, and walk around picking them up by curling my toes around them. She had me do a ton of very s-l-o-w releves in ballet slippers - a full 8 counts from standing flat to going up to demi pointe and she was on me constantly about making sure that my demi pointe was a full demi pointe and telling me to "lift the heel, lift the heel higher". I did a lot of tendus and again was always reminded to "lift the heel" to get a stronger, deeper arch. She also had me do a lot of those super slow releves while in pointe shoes.

The strong therabands are good for developing your arch - hook the theraband over the toes of one foot while sitting with your legs straight out in front of you and then while holding the theraband taut, point your toes. Therabands come in several different strengths and you'll want to progress to the heaviest one they have to get the strongest workout for your foot.

I used to have a boyfriend who would stretch my arches for me - I'd put one foot in his lap and he'd hold it under the heel while pressing down as hard as he could slowly with his hand on the toes to arch my foot. It didn't strengthen the foot any, but it stretched it and it felt great.

Good luck, hope this helps!

Answer 2

I would suggest if you are starting pointe to do lots of elaves and relaves and be able to balance in pase to build up your strength try to do them in flat then demi then high demi. Do not wear your pointe shoes to practice alone until you are strong enough to wear them. If you can get a thera-band there are several stretching exercises that help your ankles. You could order them on them net or probably from a pharmacy as they are used in physical therapy. Your shoes should first be fitted in person by a store fitter or your teacher. (Preferably your teacher.) He/she should be able to look at your feet in the shoes to determine, width, vamp length, ribbon position, elastic kinds and position, whether you will use padding,toe-pads or paper towels,or toe tape, you will probably get a softer shoe than you will use later as your feet get stronger so your first pair may not last long. Don't be disappointed. You can help them last by using shellac on the arch and jet glue on the boxes and arch inside if you need to stretch the wear out a little longer. As your feet grow and you grow stronger in ballet, be aware that your feet size may change, the shape and width may change. These are normal occurrences and the main reason why people have to change types/styles/brands of pointe shoes. Private lessons at first are good ways to build up your confidence and for the teacher to see exactly how your body is working with your shoes. This way more personal attention is given so that you teacher is aware of problems in technique and potential problems with shoes if they aren't fitting right or your feet have changed. Flexibility is important in ballet but in pointe strength is more important.
Your dance store should have an experienced fitter, Good luck and enjoy !

Answer 3

Hey! I also have flat feet, so in ballet slippers, do 16 toe rises or more a day in center floor w/o stopping. Also, you can sit on the floor, strech your legs out w/your toes pointed and reach out and grab the arch of your foot. Hope these help!!! =)

Answer 4

There are a lot of wonderful answers here! Another thing I might add is, if you have an old pair of pointe shoes, preferably somewhat broken in, try working in those. Do little things at the barre and only at the barre for a while. I would suggest plies ( plie, releve, straighten your knees and down on to flat feet) and reverse that. I would also suggest demi-pointe to full pointe then back to demi-pointe and back down. Do both of these exercises in a couple different positions. But whatever you do, don't push it, take your time and be patient and soon you should be back on pointe! Good Luck!

Answer 5

lots of calf raises, thera-band training, balancing exercises. to improve your arch, you might want to point your foot constantly. have someone sit at your feet when you are sitting with your legs straight out. Have that person push down on your toes to improve your arch and then she should push up on your feet so you feel a strtch on the outer part of your ankle and calves. you can do one foot at a time or both! Good Luck :-D

Answer 6

Lots of good advice here. Do about 500 (yes...500) toe raises a day - you will obviously need to work up to that level. Before you start any stretching and toe raises though, make sure your injuries are healed up COMPLETELY!

Answer 7

you didnt record in the event that they harm once you on pointe or in the event that they harm in maximum situations in the event that they harm consistently it extremely is a issue they r in all possibility outfitted incorrect yet additionally you have in all possibility been on pointe for decrease than a week and it take months in some situations even years to do an common sou-sous or relive without the help of the barre i replaced into between the fortunate ones with the aid of fact it in basic terms took me a pair of months. you could ask ur instructor approximately it on monday and notice what she says . this is in all possibility in simple terms with the aid of fact ur a beginner additionally attempt some gel pads that's what i take advantage of and it nonetheless hurts a splash even nonetheless it reduces the soreness dramatically yet another factor you're able to do is when you do a relive or sou-sous is to strech out ur achiles tendon (the back of ur foot) and notice if that facilitates.ultimately you wont have the skill to tell for a pair of months nonetheless if pointe is unquestionably for you with the aid of fact after a pair of months ur ankles could have become better and each thing like that and ur feet could have adjusted to being on pointe wish this facilitates -xoxoxox

Answer 8

i sit pointing my toes while watching tv, on computor etc. make sure you flex aswell!