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3 Essential Foot Exercises for Dancers

As a dancer it is vital to look after your feet. It can be extremely helpful to do strengthening exercises to reduce the risk of injury and to improve your efficiency of movement. Our foot specialists have arrange 3 videos for you to watch. It is really important to perfect your form in every exercise. This will help improve the control of your foot movements and in some instances can help with current injuries that you may be experiencing.

Tibialis Posterior Strengthening

This vital muscle is located on the inside of your foot and ankle. It is one single long and thin muscle that branches off to attach to various aspects on the inside of your ankle. As you will see in the video, it is very important to make sure you are using the correct muscles when doing this exercise. This is one of the key stabilisers for your foot and ankle and is a fundamental exercise that we always recommend.

Peroneal Strengthening

These muscles are located on the outside of your foot and ankle. There are 3 muscles that make up the peroneal complex. They co-contract with the tibialis posterior to stabilise your ankle as your move and even more so, when en pointe. They start on the outside of your shin and 2 of the 3 attach to the outside of your foot while the 3rd reaches under your foot to attach to the inside of your foot.

Calf Strengthening

The calf complex which is also known as the ‘triceps surae’ is an extremely underrated muscle. It is make up of 3 muscles; the gastrocnemius, soleus and plantaris. Not only are these powerful muscles that are used for pushing off from the foot but they are also a fundamental stabiliser of the foot and ankle. Your knee position can influence the which muscle is more active during certain activities so it is important to strengthen them in both positions i.e. knee bent, knee straight, as per the video. For improved control, balance and strength, try to do these without holding onto anything for support.

If you have any questions about any of these exercises, please do get in contact.

Our foot expert, James, would be delighted to help.

Otherwise, please feel free to share these exercises with anyone you feel they may benefit.

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