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Ballet Foot Muscles And Dance Injuries

Prepare Your Ballet Foot Muscles And Avoid Dance Injuries

The thousands of ballet moves done in the first few years of ballet classes do much to develop strong ballet foot muscles. Yet, to avoid the typical dance injuries, students who hope to go on to dance in ballet toe shoes and train in a pre-professional program, need to do even more.

Foot pain can signal that some area in the joints, soft tissue padding, tendons or ligaments are being over-worked, not worked enough, taking too much impact, or getting strained from pronating (rolling in, forcing the turnout), or continual landings without reaching the depth of one’s demi plie. In many cases, not even getting the heels touching the ground.

Inflammation and chronic pain develops if discomfort is ignored. If soreness does not resolve with rest and ice, you may have a dance injury.

Learning to come down through the foot prevents repetitive impacts on the small bursa, or pads, that protect the tiny foot bones. Controlling your landings with the arch and other sole of foot muscles not only enhances the quality of all your footwork in ballet, but helps avoid:

  • over-work of the calf and shin muscles, preventing shin splints
  • ensures your heels land firmly on the floor, and you reach the depth of your demi plie with control
  • this control ensures your feet accommodate the distribution of your weight like a tripod, with no rolling in or out
  • this control protects all your ligaments and tendons, especially but not least, your Achilles tendon

Special and easy to learn pre-pointe exercises strengthen ballet foot muscles. You can prevent a lot of aggravation, missing classes and performances, if you learn how to avoid dance injuries. And it will help you become one of the best in class!

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