Written By Kelly Maccioli
Hi! I’m Kelly! I am a Dance Teacher at Spirit in Motion Dance Academy here in Marlborough where I run the Tap and Ballet programs and teach Tap, Ballet, Pre-Pointe, Conditioning and am currently developing the Pointe program. I am certified by Dance Masters of America to teach Ballet, Tap, and Jazz. I also hold a certification in Pointe readiness and Strength and Conditioning from Pointe Safe in conjunction with SF Performing Arts PT.
Happy Feet!
As a dance teacher I spend a lot of time making sure my dancers feet and ankles are strong, flexible and healthy, and a lot what I do with them is hugely beneficial to everyone, runners, walkers, dancers alike. Healthy, strong feet and ankles improve balance, power, helps you react to changes in terrain, reduces fall risk, and will help keep you running injury-free. Below are a few of my “tried and true” exercises for strong, healthy feet, all can be done without fancy equipment, and some even offer tactile feedback so you’ll know you’re doing it right! I’ve included videos and photos so you can see them all in action, please pardon the pedicure – I did it myself : ). Questions? Message me here or catch me on a run! OR On Monday nights I offer an Adult Strength and Conditioning class at the studio from 7:30 – 8:30 open to everyone if you’d like to get some practice in class too!
1. Foot Flexibility – Flex, Demi-Pointe, Pointe
So many non-dancers never think to just point their feet – I do it all the time, and man after a long run, or a long evening of teaching, it feels really good to point your feet and use all those muscles that you’ve been pounding away on for the last few hours!
Start sitting with your legs straight out in front of you, with your back straight and tall (you can sit against a wall making sure your spine stays in contact with it to help!) Pull your feet back starting from your toes to a flexed ankle, and then slowly point, first from your ankle (nice and straight) keeping your toes back (demi-pointe) and then pushing your toes forward slowly to a pointed foot, making sure to keep your toes nice and long. 10x on each foot.
2. Yoga Ball Push – Intrinsic Foot Muscles
I LOVE this one for working the intrinsic muscles in your foot. Using a yoga ball that has some give to it, rest your foot on it and push into it as you point your feet, starting from a relaxed position and moving through demi-pointe to pointe. You will not be able to get to a full point here and that’s ok. The goal is just to get those muscles deep in your foot working. And you will feel it! Start slow with just 1 set of 8 on each foot working up slowing to 3 sets of 12.
3. Toe Swapping
Stand with your feet shoulder with apart, or sit on a chair with your back straight, feet flat on the floor. Lift your Big Toe off the ground, leaving your other toes on the floor, count to 5, and then “swap” them by pushing your Big Toe back down to the floor and lifting your other toes up together. This will take some concentration and maybe a little practice. Start with one foot at a time, swapping 10 times. Work up to 2-3 sets of 10, using both feet.
4. Balance
This one looks easy, but most everyone says it’s a lot harder than they thought once they try it! Stand on 1 foot for 30 secs. That’s it! Keep your opposite leg tucked in either in coup de pied (here come the ballet terms – at the ankle, see photo) or retiré (at the knee – see other photo) and hold it for 30 secs. Hands should be on your hips, or in a high First position. Once you can do it without too much wobble add a soft surface under your standing leg, a yoga block, or a gym mat are perfect, to activate all those little muscles in your feet and ankles, or for more of a challenge a hedgehog or balance pod. The important part is that it’s a soft surface allowing your feet to adapt to a not solid surface and activating all those muscles in your feet and ankles.
5. Elevé
Elevé (and Relevé) mean to lift or elevate. Stand with your feet together, big toes, ankles and heels touching and legs straight, it would be helpful to hold onto the back of a chair (or a ballet barre!) for balance. Squeezing your ankles & heels together slowly rise up onto the balls of your feet, hold for 4 counts (1,2,3,4) and then lower. Making sure that as you rise up your ankles, heels and big toes remain touching, and your legs are straight, if you’re looking in a mirror (as in a dance studio) there shouldn’t be any light coming through between your feet – it’s harder than you think! You will feel this all the way up your calves and hamstrings as well!
If you are struggling to keep your ankles and heels together use a yoga ball between them and squeeze that together, as you get stronger you can work towards completing them one foot at a time. Starting with both feet trains proper alignment AND builds the proper strength, your weight should fall right in between your Big Toe and your Second toe, making sure your ankle is straight and not “popping-out” when you reach your highest point.
6. Prances
These are great for foot and ankle mobility, and they are pretty fun too! Something to hold onto to would also be helpful here. Standing straight with both feet on the floor, not super close but within hip distance, lift the heel of one foot off the floor and push up onto the ball of that foot, pushing as far as you can while keeping your toes on the floor, and then switch, bringing that heel back down and lifting the opposite heel and pushing up onto the ball of your other foot. If you’re doing it right it might feel like you are on a Stairmaster : ) Making sure, just like elevé that your ankles are straight and that your weight is coming up in between your big toe and your second toe.
7. Rolling
If you do nothing else on this list, this one is a must-do!
Find a small-ish ball that has a little give to it and roll your foot over it while standing, pressing down lightly, it will feel amazing, but you’ll also find that your feet feel better, your arches will be stronger and more lifted and your feet, ankles, and calves will be more flexible. There are lots of “foot rollers or foot balls” out there, I myself use a “foot peanut” but other balls you might already have that are best suited for this are tennis balls, or lacrosse balls. Rolling in a circular motion under your arch, under the ball of your foot, under your toes, and your heel, like a nice foot massage without anyone needing to touch your feet!
In addition to all these exercises, keep your feet clean, toenails below the end of your toes, and especially in the winter, moisturize them (I LOVE Aquaphor for this) after a bath or shower and cover them in socks. Keeping your feet and nails clean and neat will keep you healthier overall, but also keeping them soft and smooth will keep the skin from cracking and inviting infection. Your feet are your main mode of transportation, treat them well!!
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