How to Master Your Foot Arch for Ballet

Co-authored by Geraldine Grace Johns

Last Updated: February 25, 2023 Approved

Do you ever dream of having the perfect foot arch for ballet? Well, then this article is for you! Every professional ballerina, or even a beginner, knows that the foot arch is very important to maintaining a good ballet experience. Once the foot arch is mastered, with work on your other muscles and joints, you will be a graceful ballerina. Here are some steps and daily workouts you can do at home:

Steps

1
Try jogging or rotating your foot by the ankle. Also, try waking up your toes by trying to make them go apart and stretching them. Try doing anything that makes your feet warm enough, and your muscles not as tight, a bit loose, ready for action. (You will feel if your muscles are awake).^{[1]
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- Before doing any exercises, such as the splits, (or any kind of exercise), its important to warm up. So, when you do stretch, your joints and muscles will be relaxed and ready to improve.
- When getting warmed up, it's easier to stretch and is more effective.
- You don't want to hurt yourself, because your muscles might not be awake, and when your joints aren't quite ready, you might sprain yourself, or over-stretch a muscle, which is very dangerous, especially to a ballerina.
- A slow walk that gradually evolves into a light jog is also a great way to warm up.
2
Increase your arch. You can do this by finding a low surface close to the ground. (Such as the bottom of a couch.) etc.^{[2]
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- Find something that is close to the ground, somewhere you can put your feet under.
- Carefully, with your knees bent, slide your toes under the opening. (Make sure to cover half of your foot.)
- When your foot feels comfortable, slowly unbend your knee. Note: be careful, if you don't feel the stretch, try moving your foot more in, or in a different position.
- Be very careful and patient. If you feel a stretch, that's okay. However, if you feel a pain of any sort, stop! Go as far down as you can, without feeling bad pain. This will stretch your arch greatly. (Don't push yourself too hard, to prevent injury).
- Keep your foot under for as long as you can.
- Watch TV, play on your iPad, or do homework, to entertain yourself while stretching.
- Take quick breaks, to walk around the room, and let your foot become pain free.
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3
Roll your foot.^{[3]
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- Buy a foot roller, or, get a ball of some sort, or an object that is comfortable to roll your foot on.
- Roll your foot on it, especially near the arch.
- Do this for 5-20 minutes, or even more!
4
Buy a foot stretcher. Foot stretchers are expensive, and could be anywhere from 30-70 dollars. You can always create your own! (Or follow Step 3!) The method resembles a foot stretcher.^{[4]
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- You can also try doing that without a stretcher. Just sit on the floor with your foot out in front of you. Then, lean forward, making sure that your hip, knee, ankle and toe are aligned.
5
Remember to be patient!
- If you have a naturally flat foot, don't worry! Making your arch beautiful is hard, and long work!
- Be patient, and don't push yourself over the limit, you don't want to outstretch a muscle, or hurt yourself badly. (You can end up in the hospital, or worse, a broken bone! This will slow you down even more!)
- Practice every day, and take pictures or a time lapse to see your improvement!
6
Remember safety first.^{[5]
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- Many people don't understand that safety comes first! Be careful when attempting any of these! (you don't want a bad injury, do you?)
- Make sure you have the proper diet. Eating healthy things, and drinking milk is important, because they strengthen your bones. (make sure you aren't allergic to the food you eat!)
7
When to know when your foot arch has improved.
- Sit down
- Make the leg you want to check, (only one at a time) straight in front of you, while sitting down on the floor.
- Make sure your knees are straight, and that your whole leg is straight.
- Now, arch your foot.
- If your toes touch the ground (while your leg is straight) then congratulations! You have officially mastered your foot arch! If your toes don't touch the ground, you still have some work to do! But don't worry, you will get there!
8
Remember, in order not to loosen your arch, do these exercises every day!
9
You will see your improvement!
10
After a proper warm up, its time for the exercises! (You might want to make a list of these, so you can do them everyday!)
11
Watch YouTube videos.
12
After maintaining your arch, don't think you're done! There are many more steps to becoming a graceful ballerina, such as good turnout, balance, strengthening the leg muscles, upper back, flexibility, etc.

Expert Q&A

Question

How do you exercise your foot arch for ballet?

Geraldine Grace Johns
Professional Ballerina & Ballet Instructor
Geraldine Grace Johns is a Professional Ballerina and the Owner of Grace Ballet in New York and Los Angeles. Geraldine toured through New Zealand, Australia, Japan, and Korea as Jammes in Ken Hill's Original Phantom of the Opera. She has studied with the Royal Academy of Dance in London to become a teacher and taught for the Kudo School of Ballet in Yokohama. Geraldine also ran her own Royal Academy of Dance School in New Zealand before studying at the Neighborhood Playhouse School of the Theatre in New York City. Geraldine was a guest coach and Master Class teacher in Toronto for the Canadian Royal Academy of Dance's Dance Challenge in 2018, 2019, and 2020. She was also a guest coach and Master Class teacher for the USA Royal Academy of Dance Challenge in Long Beach, California in 2019 and 2020. Grace Ballet Los Angeles has won recognition as one of 13 Best Ballet Schools in Los Angeles since opening her school. Geraldine is a contract Practical Teaching Supervisor for the Certificate in Ballet Teaching Studies for the Royal Academy of Dance.

Geraldine Grace Johns

Professional Ballerina & Ballet Instructor

Expert Answer

Sit on the floor so you have your foot out in front of you. Lean forward, making sure that your hip, knee, ankle, and toes are in alignment. Then, stretch forward, push the top of your toes, and stretch them over. You can also stand with your feet and legs parallel together; then, put the top of your foot on the floor (making sure it's in the proper alignment) and gently stretch.
Question

How do I increase the flexibility of my back?

Felicity_smoak

Community Answer

You need to stretch and strengthen your back. To stretch, you can lay face down on the ground and have someone pull your arms up. If you want to strengthen your back, you can lay face down and lift up without your hands.
Question

My feet are really flat. I find it quite easy to go on my pointe, but when I'm done I usually feel pain. Any suggestions?

Community Answer

Do some light stretching after (don't over do it). You might also want to ask your teacher if they have any suggestions for you, or to watch and make sure your form is correct.

Warnings

Be careful; if you feel pain, stop.

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Don't outstretch your muscles.

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Alignment is extremely important when stretching, or you might end up overstretching and hurting yourself.

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