Fast Feet/Ankle Warmups?

[balletbum74]

Sometimes I have a hard time warming up my feet/ankles before class. At barre, they can take as long as the rond de jambe exercise to warm-up properly. (Our barre usually starts: plie, slow tendu, quick tendu, and then rond de jambe.) I roll my feet with a tennis ball at home, strech them out, and I roll my ankles a lot too. When I tendu, I always use the floor and work with it. Any suggestions?

[Guest afroballet01]

Have you tried wearing thick wool socks during barre?

[Victoria Leigh]

NOT a good suggestion, afroballet. Most professional schools do not allow that. Please leave advice for the moderators.

 

Balletbum, it sounds like you are one of those people who need some work prior to barre, especially if the barre starts with pliés instead of some other kinds of exercises for the feet and other areas. Use your theraband and work your feet for 10 or 15 minutes or so before class. The so some nice slow tendus from 1st position, using demi pointe, flex and point, etc.

[Guest afroballet01]

Sorry

[balletbum74]

I have tried using Therabands but not for that long. Does the fact that I have achilles tendonitis have anything to do with warming up my ankles?

[dancinpants]

I don't know if I can put advice on here but for me, i lie down and put one foot in the air, then I do the letters of the alphabet with my foot, then I do it with the other foot. I feel that after I do this, I am ready to then do tendus and theraband work.

[balletbum74]

I don't know if I can put advice on here but for me, i lie down and put one foot in the air, then I do the letters of the alphabet with my foot, then I do it with the other foot. I feel that after I do this, I am ready to then do tendus and theraband work.

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Thanks. I do that with a ball on a wall for my arms and back. I never realized that it could help my ankles.

[Mel Johnson]

Aw, don't do that. Over half the time you're encouraging sickling in or clenching the foot and both of those are major baddies on Major Johnson's list of bad things.

[balletbum74]

Do you have any suggestions that could help me?

[Victoria Leigh]

And mine too. However, I'm more concerned with achilles tendonitis. Yes, that would certainly be why you are having trouble warming up your feet and ankles. Tendonitis will not improve with continued work. It requires rest and some treatment.

[balletbum74]

I'm in physical therapy for that and my patallar tendonitis and tight hips. I do Pilates do.

[Mel Johnson]

THE most wonderful things you can do for your feet and ankles, unless expressly forbidden, are tendus. Do them slowly with with a demi-plié between each, do them faster than that, do them without demi-plié slow and faster. Do what you can do except when it gives you pain, or if you have been told not to do it. Ballet is a difficult fit. That's why so few succeed in it. Rest when you must but return, after plié, with tendu.

[balletbum74]

THE most wonderful things you can do for your feet and ankles, unless expressly forbidden, are tendus.  Do them slowly with with a demi-plié between each, do them faster than that, do them without demi-plié slow and faster.  Do what you can do except when it gives you pain, or if you have been told not to do it.  Ballet is a difficult fit.  That's why so few succeed in it.  Rest when you must but return, after plié, with tendu.

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I tried your suggestion tonight and it helped somewhat. My tendonitis is not as severe anymore and usually does not bother me at all.