what are some good ways to atrengthen your ankles for ballet and pointe?

Question

what are some good ways to atrengthen your ankles for ballet and pointe?

Answer 1

i would highly suggest buying a thera-band (can buy at many exercise stores) which you wrap around your foot/ankle and flex/point and other stretches to strengthen. Also the doorway stretch, which involves standing on a doorway, and dropping your heels off the edge (also can be done on a stairway). these are what have always been suggested to me.

Answer 2

Releves on one leg, with the other foot in coupe position. 8 on each leg, then stretch in out. Watch for any wiggling in the ankle and make sure you show a deep plie and then a straight knee.

A thera-band is a wonderful idea. Place the ball of your foot on the band so the ball and your toes are encased by the band when you hold the ends. Pointe and flex about 4 times, watching for a straight ankle (no sickling or winging!). Make sure you pointe the arch first and then the toes, and flexs toes first then the arch.

I would NOT recommend wearing legwarmers, they are an artificial source of warmth. Instead warm up properly with a short barre.

Answer 3

I AGREE with all these people!!

the BANDS are definitly a good idea, rolling the ankles and pressing through will help strengthen your feet

the ledge is also very helpful, but..be careful because DROPPING down too fast will result in some very painful achillies tendon strain

one thing to strengthen BOTH your legs and ankles is to lie down on your stomach, folding your arms underneath your head, fold your toes to the ball of your foot and straighten your knees hold for 8 counts rest for 4 counts and then just slowly build onto that, but be sure to STRETCH both before and after doing this as with any other exercise, especially this one.

one foot eleves and releves will always help, and one exercise also be very light with this as it too has its dangers, is to rise up into a RELEVE and stretch one foot at a time to your point but be careful and DO NOT put any weight on your toes just feel the roll through and the effect of the work but BE CAREFUL!

Answer 4

All of the above ideas are great. Thera-band is a great place to start. Make sure it has some tension and then roll the foot around as if trying to draw a complete circle with your toes, make sure to reverse the circle and hit the "corners" you tend to try and get quickly through. If your furniture is hurting your foot to stretch under use a ballet foot stretcher (you can order one from Chacott or a handy person can just make one) or invest in a pro-arch, it will be worth it.

Answer 5

Releves, many, many times. Strengthen your pointe by sitting on the floor near a couch, place your feet under the couch and straighten your knees as much as humanly possible, prepare for the burn of a flexible foot. This way you don't need to spend money on a thera band and you get a good strengthening.

Answer 6

Good warm-up, weight training session, wear leg warmers when dancing (not performing), do not take long break between practices because you have to train your muscle regularly to maintain its strength and so won't hurt your joint so much. In fact there's no extra thing you can do, you've already strengthened that body part since you practise a lot.

Answer 7

how are you?