A dancer relies on her feet, and it takes care and practice through foot stretches for dancers to make sure your feet are at the top of their game. Strong, flexible feet provide the foundation upon which other moves are done – weak feet, and you’re going to have a hard time dancing confidently and fluidly.
Whether you think you have flat feet or arches that need a little more oomph, there are lots of stretches you can do to strengthen your feet and make them more flexible. However, it’s important to be familiar with safe stretching practices and the movements that you should avoid. Stretching too much – or the wrong way – can backfire on you and cause serious damage.
Read on to learn more about stretching your feet.
Popular Foot Stretches for Dancers
There are several different ways that the feet can be stretched. One way is manually – the dancer herself uses her hands to bend her toes and arches to extend their stretch. Resistance bands, such as the Theraband, are also popular. Another way is to have your friend stretch your feet or – as you have probably heard before – to stretch your feet under a piano, door or couch. These last two methods – having a friend stretch you and using an object to stretch – are not recommended, as they can pose serious damage to your feet.
BalletHub explained that these two types of stretches put additional stress on the body. By putting your feet underneath a heavy object, you put extreme pressure on your knee, heel and leg muscles, making more prone to injury. For similar reasons, having a friend stretch out your foot is not recommended, either. Your friend isn’t you, so they don’t know how much pressure is too much – and if they do stretch your foot too far, by the time you notice the damage may already be done.
Stretching your feet yourself, without the use of heavy objects for leverage, and using a band are safer ways of stretching your feet. However, you should still take caution and gently stretch the feet, since it’s very easy to overwork them.
Practice, Practice, Practice
Stretching your feet once or twice a week is not going to get you anywhere. The key to effective foot stretching is consistency and a healthy dose of discipline. The author of the blog Ballet Heart described how she saw great improvement from stretching her feet three times a day, every day for four years. She writes that she can’t imagine how many hours have been spent stretching her feet, and that “It probably adds up to at least a week straight.”
Consistent stretching multiple times a day will garner the most results. Just be sure to gradually increase the intensity of your stretch, avoid stretching until it hurts and be careful not to overwork yourself.
Simple Foot Stretches for Dancers
There are plenty of simple stretches you can do to work your feet. The blog Live On Pointe recommended pointing and flexing your feet using a Theraband for resistance, along with doing relevés on each leg.
BalletHub advised doing the “Wrap n’ Push” to improve the feet. You sit on the floor, bend one leg over the other and stretch your feet through several movements using your hands. See their step-by-step guide to the stretch here.