Improving my pointe

[Balletbrit]

Does anyone have any insight as to improve one's pointe WITHOUT the pain of foot cramps?? Every time I try and increase my pointe, my foot cramps up. Any ideas??

[Hans]

Instead of trying to point harder, think of pointing longer. That is, as you point your foot, try to lengthen across the top of your ankle and instep so that you feel a good stretch there, and try to extend the feeling to your toes so that they complete the line of your foot without curling under. Your arch muscles should be activated but not clenched, and with regular practice pointing your feet this way in class during all exercises, the look and strength of your foot should improve.

 

I find it also helps a great deal to make sure you are going through a full demi-pointe position every time you brush your foot along the floor for a step, both going out to the pointed position and returning from it.

[Miss Persistent]

 

 

I find it also helps a great deal to make sure you are going through a full demi-pointe position every time you brush your foot along the floor for a step, both going out to the pointed position and returning from it.

 

Which is why Battements Tendus, Glisses, Jetes, Grands Battements etc... everything works through the foot. You will be surprised how much strength you can build by simply working your feet well during class. And yes, as Hans says "stretch" your leg, don't "point" your foot. Subtle but important.

[Balletbrit]

Thank you Hans and Miss Persistent. I'll try and keep that in mind while I practice.

[Balletlove]

Hi Balletbrit, I remember asking a very similar question myself about a year ago and getting very similar replies... for me the working through the feet just seems really hard and I have to concentrate on it all the time but when you do do it it makes such a difference to all your dancing... as for "stretching your leg" not "pointing your foot" this was one of those real oh wow things for me... I am still amazed how something so seemingly simple can make such a big difference the additional control I feel in adage and just the whole look is soooo much better!!! Although the brain is willing, the body is slow to learn and I have to keep telling myself these two things (work through the feet and stretch your leg) all the time, but slowly slowly I am getting there

[Siobhan]

Besides working my feet well in class I will do some exercises most days. This is an easy one you can do while sitting and watching tv or whatever. I extend my legs out on the floor, keep my back neutral and go through a flex/demi-pointe/pointe/demi-pointe/flex series. You have to pay attention somewhat so you don't curl you toes or use bad form but it helps me with the infrequent cramping I used to get while dancing.

[Miss Persistent]

Also try googling exercises called "toe swapping" and "doming" BUT I maintain that working your Tendus correctly in class is the best thing you can do for your feet.

[drsan001]

even simply stretching the top of your foot and massaging your arch works wonders for the shape of your foot. As far as technique goes the stretching the leg not pointing the foot and the use of the floor are vital but for the aesthetic of having "better feet" sitting and stretching the top of your foot with your hand or having your leg out straight in front of you and having a friend stretch it for you (gently of course and be very verbal as to not let them overstretch you). I found that after a short time just rolling over the top of my foot to feel a nice stretch (with no weight and gentle pressure) really changed the shape of my feet.

[Redbookish]

for the aesthetic of having "better feet" sitting and stretching the top of your foot with your hand or having your leg out straight in front of you and having a friend stretch it for you

 

But while this might offer the chance of 'aesthetic' improvement, you're not really working your foot, and it can be dangerous to force a point.

 

If you want to do something like this, where you'll actually work your feet and ankles, try work with a theraband. I think Ms Leigh & Clara have given advice on theraband use, and other exercises and games to play with your feet to develop their flexibility and muscle memory. It's the active use of muscles in the right way, that develops the muscle memory -- the triggering of nerves etc to work the muscles and so build up the right kinds of connections between brain & body (Jim Pickles can probably explain the physiology with accuracy -- mine is the layperson's knowledge!)

 

Ask a dance teacher or physiotherapist to introduce you to some theraband exercises, and be sure that you always wrk slowly and with clear correct technique. You could also explore Lisa Howell's advice on her website and YouTube channel. But it's best to be shown in person!

 

I've also found lately that thinking about stretching and mobilising my ankles. I've had trouble with plantar fasciitis (again, sigh) and the physiotherapist commented on my having quite tight calves and ankles. So paying attention to that is also helping with pointing my feet.