How do you improve your arch for ballet?

Answer 1

I have extremely low arches. I try to do the following exercises everday:

Start off with the easy ones.

I do tendu exercises, degage exercises, and rond de jambe exercise at the barre just to warm up. You can also just to feet exercises, like rolling your ankles, etc. Next, face the barre or anything resembling a barre. Plie in first position. Roll up into forced arch. As you stretch your knees to releve, you want to focus on keeping your heels in the same place as they were in forced arch. Reverse this by starting off in releve, going into forced arch, plie, and stretch. Repeat 5 to 10 times.

Next I lightly stretch my feet.

One foot at a time, you take one hand and place it on the bottom of your heel. You take the other hand and place it on the top of your toes. You lightly push your toes down, while pushing your heel up. Hold this for 15 seconds and repeat 10 times each foot.

Then form the arch.

If your feet are weak, do this exercise sitting. If your feet are strong, do this exercise standing. The exercise is called doming. Place your feet on the floor, whether you're sitting or standing. Lift your ankle bones and try to form a higher arch. Hold this for 10 seconds and repeat 15 to 20 times.

After, USE THERA BANDS.

Not only are thera bands for strengthening, but they will make your arch more flexible. Do exercises, such as simply pointing and flexing your foot with the Thera Band wrapped around your metatarsals.

Not only do you want to stretch, but you want to strengthen.

Simply place pencils or marbles on the floor. Pick up the items using just your toes. Repeat 20 times each foot.

In between these exercises, roll a tennis ball under your foot.

NEVER place your toes under a couch and stretch your knees. This is extremely dangerous and could be harmful. If you feel you need more than just these exercises, there are certain foot stretching products. I purchased the Ballet Foot Stretch and highly recommend it. It is expensive, but worth it. Because of the price, you should be serious about ballet when purchasing this product. It is specifically made for ballerinas and is safe because you control the stretch. Here's a link to learn more: footstretch.com. If you decide to purchase this product, make sure to use it once your warm and after the exercises listed above. I warn you to not expect this product for a month after ordering. I started to get worried, so I made an international call to Spain, where it is made. They explained that each device is hand made to your foot size and may not be shipped for a month.

Remember your feet are only one part of your body. Do not focus on them in class or you may start to forget and lose technique in the rest of your body. Just remember to point, do not sickle, and wing when necessary. Your foot's arch will develop with age, as well. Continue to do these exercises, but be aware of your body and not just feet in class. In the end, companies will accept you for your technique and not for your arch!