How to Strengthen the Ankles, Arches & Feet for Dance

Whether you're a ballet dancer who's hoping to go on pointe or you're a lover of aerobic dance classes, your feet are the base of all your movements. If you have weak ankles, low arches or some other type of foot and ankle problem, it's going to be tougher to do all the moves other dancers are doing. While you should always consult a podiatrist or physical therapist when you're having foot pain, some basic stretches and strengthening exercises will help you get tougher feet.

Instructions

    • 1

      Walk around barefoot as much as you can. You don't really have to wear shoes when you're inside, and walking barefoot allows you to naturally build up more muscle in your feet. If you're a jogger, also consider jogging barefoot or wearing a pair of minimalist shoes.

    • 2

      Point and flex your feet. This simple exercise helps you develop a natural arch in your feet. Sit with your legs in front of you. Flex the foot as far toward you as you can and then point it down toward the floor as far as you can. Do this for several minutes, several times a day, holding the point for 30 seconds at a time. Make the exercise even more intense by holding an exercise band against the ball of your foot, holding the ends of the band in your hands as you point and flex.

    • 3

      Stretch your foot up against a wall to lengthen the muscles and ligaments at the bottom of your feet. Place your hands on a wall, place your toes along the wall and keep your heel on the floor. Lean forward slightly to make the stretch deeper.

    • 4

      Practice "releves" that you might already be doing in ballet class. Essentially, this is a dance variation on the standard movement of getting on your "tippy toes." Stand with your ankles together and your toes spread wide -- the "first position" stance in ballet -- and then lift up your heels, placing your body weight on the balls of your feet. Make the exercise even tougher by standing with the balls of your feet on a stair, allowing your heels to fall below the height of the stair.

    • 5

      Stand on one foot, to help further develop strength in the ankle as well as balance. When you can successfully stand on one foot for 30 seconds, try doing releves with one foot elevated.