CriticalDance Forum

Ankle strengthening?
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Author:  BadlyDrawnGirl [ Mon Feb 27, 2006 9:50 am ]
Post subject:  Ankle strengthening?

I'm a little frustrated at the lack of strength in my ankles - I've been really working on turns lately and I notice that I seem to have a hard time going up to full releve on the standing foot when I'm doing the pirouette. I also notice this in my modern classes during our developes - my instructor has me rising to releve on the standing leg while I'm extending the working leg, and my ankle just can't seem to get me up there.

I used to be a gymnast and I've had several ankle injuries in the past, so maybe that might be contributing to it? In any case, if anyone has any exercises or tips for strengthening them, I'd appreciate it. Thanks!

Author:  Gina Ness [ Tue Feb 28, 2006 1:19 pm ]
Post subject: 

Hello, BadlyDrawnGirl...If you have had injuries in the past, it might not be a bad idea to have a physical therapist take a look at your ankles and give some input and perhaps create some exercises designed specifically for you. From the dance end of it, lots of tendus and eleves! :) You might also try using a theraband. Sitting on the floor with your legs stretched before you, place the theraband under the ball of your foot and flex and point your foot. Write the letters of the alphabet up to G, too, to add some circular rotations for your ankle. Here is also something to think about. When you take your class, every time you rise to your 3/4 pointe, make sure that you are always using your full potential in this position, making certain that you are not sickling your feet. Make certain, too, that you are performing your piroettes on a straight supporting leg, "pulled up" in the supporting hip, and maintaining turnout throughout the entire duration of your turn. Good luck, and hope this helps...

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