Exercises to Help Lengthen Your Feet in Dance

To dance more beautifully, a dancer must master his or her toe point. An ideal toe point must form a straight, elongated line from the foot to the leg. If you practice ballet, doing so will allow you to dance en pointe. In addition, advanced dancers of all kinds spend hours on exercises to perfect the arches of their feet.

  1. Point Your Toes

    • Practice pointing your toes every day to strengthen, stretch and elongate your foot muscles. Sit with your legs straight in front of you or in a split position. Flex your feet upward, then point your toes downward so that your big toe is as close as possible to the ground. Make sure you're not just curling your toes, but actually extending the whole foot. Hold the stretch for as long as you can.

    Use a Band

    • You can use a resistance or elastic band to lengthen your toe point. Sit on the ground with your legs straight in front of you or in a split, then wrap the band around the ball of your foot. As in the previous exercise, flex and point your foot using the force of the band to create resistance. Repeat this 10 to 15 times, then flex and point just your toes only and repeat another 10 to 15 times.

    Ask a Trainer

    • A ballet instructor, personal trainer or physical therapist can help you elongate your feet and create a more impressive arch. Sit on the floor with straight legs or in a split position. Push your foot against your trainer's hand, then relax the muscles so they extend downward even more. "Pointe" magazine recommends this exercise, although it could take years for you to see any major progress.

    Safety Considerations

    • Dancers should take extra special care of their feet. Stretching properly can prevent injuries and accidents. Don't clench your toes, sickle your feet or dance on uneven floors. Practice foot-strengthening exercises frequently, like walking on your toes, but give the muscles enough time to rest. The New York University Langone Medical Center advises dancers to stop whatever exercise they're doing if they feel pain or there is any inflammation.