Foot Stretching Devices for Ballet

An elevé, also called relevé in ballet, is a staple move found across many disciplines of dance. While walking on your toes is a natural movement -- in fact, babies can do it -- getting a high arch is another story. To execute beautiful relevés, as well as achieve a stunning point, you may think you need the help of some props. However, according to Dance Magazine, using gadgets excessively can stretch the wrong areas and put you at risk for injury. Talk to a physical therapist before you try any foot stretching devices.

  1. Tennis Balls

    • Tennis balls are an inexpensive way to stretch your arches, but they can also be a precursor to other stretches. According to Marjorie Brook, LMT, any foot injuries, from a severe cut to a sprain, can form scar tissue in the interior of your foot that restricts your movement. Dance Magazine says that rolling helps break up muscle adhesions, like scar tissue, so rolling before you stretch can give you a deeper stretch. Roll a tennis ball under each arch with firm pressure while sitting, or stand with a ball under each arch and gently shift your weight back and forth.

    Wooden Toe Stretchers

    • While they may look like more of a torture device than a dance tool, wooden toe stretchers claim to stretch more than your feet -- they say that they stretch from the toes to the hips. Improving the line of your leg is ideal, but according to Linda Hamilton at Dance Magazine, you should avoid these toe stretchers if you have loose ligaments in your ankles -- you are more likely to get a sprain. In addition, if you have an extra bone on your ankle -- which is common for dancers – Hamilton says using a harsh foot stretcher, like the wooden ones, may actually fracture this tiny bone.

    Resistance Bands

    • According to Pointe Magazine, the Boston Ballet School has helped teenage dancers improve their feet through the use of resistance bands. By flexing and pointing with a resistance band on the underside of your foot, you can stretch and strengthen the muscles of your feet. Try just flexing and pointing your toes while maintaining a point with your ankle for even more of a stretch. While the Boston Ballet School may be able to help teens stretch their feet, according to Hamilton once your feet stop growing you cannot dramatically change your arch through stretching.

    Dangerous Devices

    • Most stretching devices can be harmful if used incorrectly, but some techniques that have become common in the dance world are downright dangerous. According to Pointe Magazine, you should never use the underside of a door as a device to force your feet into an arch. Similarly, Dance Magazine says cramming your feet under a piano is just as harmful. You may not think of your classmate as a “device,” but asking a friend to sit on your feet to improve your arch will more likely lead to an injury than beautiful feet.