Theraband exercises ...

[Guest kellbell]

I’m not sure if the following questions have been answered before, but I have been searching for relevant postings for a couple of days now and haven’t come across anything yet so I apologize if this is repetitive.

 

My problems are my feet are flat (low arches) and somewhat weak. Also my ankles are not very flexible (right worse than left) which limits how far I can get over when en pointe.

I realize these aren’t problems with quick solutions, and I am prepared to work on improving them daily. I have been doing the usual releves etc between classes but I’m sure that there is more I can do. I have bought a theraband type product but it didn’t come with any instructions… I guess the advice I am after is recommendations of;

 

• Specific stretches for ankle flexibility

• Specific exercises for building foot strength

• And specific exercises using a theraband for any kind of

strengthening/flexibility

 

I really appreciate all the time and effort you all put in to you responses, so thank you

 

kell

[Victoria Leigh]

Kell, I moved this question to Adult Ballet Students, as it is really about feet and improving them, and not about pointe shoes.

 

The best exercise for the feet is the very basic one where you sit on the floor, legs straight out in front of you. Place the theraband around the foot (the ball of the foot) with the top of it over the toes. Hold both ends and pull it as you push the foot into a pointed position and then flex it. The resistance of the theraband works the ankle and the foot muscles to both stretch and strengthen them.

[Dance_Scholar_London]

Ms Leigh, how much improvement can one expect when having limited ankle flexibility? Especially in the context of adult students.

[Claude_Catastrophique]

I like practising Splits with a threraband. I sit in straddle on the floor and I knot the theraband's ends together and wrap it around my feet so that it goes behind my back. The theraband pulls your legs gently back closer to a split.

[roottwo]

Hi-

 

Wow, I've been wondering the exact same thing as KellBell. I've been doing the point and flex theraband exercises Ms. Leigh suggested for months and have seen limited improvement. I think perhaps I need to be patient, and you may need to be as well. However, my teacher also pointed out to me that I also need to watch my ankles more closely as I do the point and flex exercises as one of my feet does not move in a "straight line" in the exercise. I have also tried some of the exercises from the "Dancer's Dozen" from Gaynor Minden, and would recommend those, although I have not kept up with any of them except for the foot exercises. Good luck, and I'll be interested in folks' responses as well!

 

Thanks,

 

roottwo

[Victoria Leigh]

DSL, I really have no idea! I just think that it is such an individual thing, and depends totally on the amount of potential flexibility that is there to begin with, and also the amount of work one puts into it. I don't see any way to measure the success of this, as it will vary way too much.

 

In addition to the theraband exercises, there is really nothing better than lots of tendus, dégagés, pas de chevals, and frappés for developing the feet and especially for learning to USE them really well. A dancer with feet that are not great can make them look a LOT better with really good usage and articulation.

[Daniil]

Sadly, I must speak from experience, the flexibility in the foot ankle is one of those things, that can not be expanded.

Of course the feet can be "good working". That means that in fast combinations/jumps they flex and stretch as fast as they need to have, but the "arch" of your foot is given by god and unfortunately very low expandable.

 

 

PS: That doesn't mean you have not to do exercises for your feet

Edited February 8, 2005 by Daniil

[Mel Johnson]

You've got that right, Daniil! And just let me add that some students, if not most, are not going to find out just how much they've been given to work with unless they do some supplementary exercises for the feet.

[shulie]

Sadly, I must speak from experience, the flexibility in the foot ankle is one of those things, that can not be expanded.

<{POST_SNAPBACK}>

Therefore all those expensive "arch enhancing" machines commonly sold (like the awful "pro arch", that "chinerina" and the "footstretch" are useless if there is absolutely no arch flexibility to start with. Stores are just making big bucks with them.)

Plus I do not think they are safe to use since they can easily promote achilles tendinitis.

[MichelleW]

I recently went back to ballet after not dancing for about three or four years. I naturally have "bad feet -- they are flat with low/no arches and low insteps. I am getting terrible foot cramps after class, especially after small jump combinations like echappes, sautes, and changements. My ballet teachers assure me the cramping is normal (and my mother tells me I used to get them when I was tiny, but I don't remember!), but what can I do:

 

1. Short term to lessen the cramping during class?

2. Long term, I assume is a matter of strength. The theraband exercises mentioned above, combined with time and hard work should help, I would assume?

 

Any other suggestions? (I took ballet from M'liss Dorrance at Chapel Hill School of Ballet when I was a little girl and she used to always suggest releves while doing dishes. Should I be taking that to heart now?)

[shulie]

(I took ballet from M'liss Dorrance at Chapel Hill School of Ballet when I was a little girl and she used to always suggest releves while doing dishes.  Should I be taking that to heart now?)

<{POST_SNAPBACK}>

 

Thats what I am doing all the time- even when being at university standing in the museum between the Greek gods I releve. On one foot, then on two. All the time. My professors must think I am nuts... Oh well...

I was even doing ballonnes in the supermarket (Gristede`s next door to STEPS on Bdwy ) recently when I was in New York.... Luckily nobody saw me since I was hiding in the Kosher section (where nobody goes to anyway)... hehehe

[spingirl]

I am getting terrible foot cramps after class, especially after small jump combinations like echappes, sautes, and changements.

 

The cramping should pass after a little while, but if it doesn't, you might look into possible nutritional reasons. Some people have trouble with foot cramps if they are low on potassium or other vitamins (which I can't remember right now.) I would especially consider that a possibility if you are getting cramps while sleeping. Just a thought!

[SingerWhoMoves]

Thats what I am doing all the time- even when being at university standing in the museum between the Greek gods I releve. On one foot, then on two. All the time. My professors must think I am nuts... Oh well...

I was even doing ballonnes in the supermarket (Gristede`s next door to STEPS on Bdwy ) recently when I was in New York.... Luckily nobody saw me since I was hiding in the Kosher section (where nobody goes to anyway)... hehehe

<{POST_SNAPBACK}>

 

 

HaHaHaHa Shulie! But you are mistaken- Everyone dances around Fairway and Gristedes in that neighborhood There are also lots of people buying kosher foods up there.

 

I tapdance all over the city- especially while waiting for busses and subways.

 

Sandi

[Jans]

 

Sorry for this OT-comment, but

 

Daniil,

 

I can't believe it's really you!!

I saw you dancing in Helsinki and I must say that it was so amazing that I can't even describe it! I couldn't even breathe as I saw your jumps and your absolutely fantastic technique!!!

 

I wish you all the best in the future and I'm so glad that you've found this forum!!