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Strengthening Ankles for Ballet

I need some help stenthening my ankles for my pointe work because when I try and go up on my shoes I cant get all the way over on the box without bending my knees.. Is there any exercises I can do that will help

  • Ashley

    Relves help strengthen your ankles. try asking your teacher she might be able to help

  • Zoe

    I am not sure how strengthening your ankles will stop your knees from bending. Strengthening your ankles is not a bad idea, but it usually helps much more if you attack the problem the other way around. When you are on demi pointe concentrate on making sure your quadriceps (thigh muscles) are very pulled up. That gets your knees straight, and pulls the weight up off your feet. Always check with yourself, how are your doing your releves, whether on pointe or demi pointe? Are your thigh muscles pulled up, the knee cap lifted and the entire leg functioning as one unit, instead of bagging at the knee? Whatever you do on demi pointe is going to be magnified on pointe. Are your gluteal (bottom) muscles engaged? Is your stomach pulled up sufficiently to help pull your weight off your legs?

    If you take a good enough demi plie before releve-ing you also stand a much better chance of getting up all the way with a straight leg. A lot of times people take an almost invisible demi plie and think that is enough to get them up.

    Lastly, how hard are your shoes? If the shank is not bending with your foot, and/or the box is like a rock, it makes it very difficult for beginners to releve and feel their feet and legs working.

  • Nobody

    yess… well… i have that problem too… XD i cant point my foot very far, especially for my left foot. *feels unbalanced*
    i suppose the only thing that helps is stretching them. XD i saw a few big ol’ peices of technology for it, so u can look at those to get the main idea. like on discount dance, ive seen a few of them…
    http://www.discountdance.com/frame_set.php3?mf=/dancewear/page_GIFTACC_p1.html
    to build up ur arch.

    i have no idea.
    nevermind.

  • Karen

    If ur pointe shoes won’t bend, then just wear them in and they’ll get softer, making it easier to get over the top. Some of my friends wear their pointe shoes in bed so that they mould to the shape of their feet. Also lots of slow rises and releves on 1 foot help. Eventually dealing with pointe shoes will be habitual and you will gain strength and stability.

  • Joanna

    Hi strengthening your ankles is a great way to improve your pointe technique. I have tried a particular one called ‘alphabet’. You sit on the floor and lift your legs into the air. Point your toes and try to write the entire alphabet in the air with your feet. I really helped for me. Hope it helps