Saturday 11 June 2016

The Dancer’s Essential Warm-up – Part 1 The Foot and Ankle


Photography by C. Rennison-Rae

The Anatomy
The foot consists of 26 bones and is divided into three separate parts- the hind foot, the midfoot and the forefoot.
·         The hind foot consists of the talus, calcaneus (heel bone), navicular, cuboid and 3 cuneiform bones.
·         The midfoot is comprised of 5 metatarsals.
·         The forefoot consists of the toes, each with three parts (the phalanges). Only the big toe (also known as hallux) has two phalange, just like the thumb.
The talus is a very important bone as it transfers the body’s weight to the foot, and is stabilised by multiple ligaments which are often exposed to injury due to insufficient strength at the joint.
The ankle Talocrural joint is classified as a hinge joint. Due to it being this kind of joint, movement is only possible in one plane i.e. plantarflexion (pointing the toes) and dorsiflexion (flexing the foot). The gastrocnemius, soleus and toe flexors work together to produce this movement. Dorsiflexion is carried out by the tibialis anterior, extensor hallucis longus, the peroneus tertius and the long toe extensors.
Inversion (sickle foot) and eversion (winged foot) of the ankle occurs at the Subtalar glide joint. Inversion is produced by the tibialis anterior and tibialis posterior. Eversion is carried out by the peroneal muscles.
Source: Bing Images
The importance of warming-up the foot and ankle
Strong coordinated feet are essential to a dancer’s technique.
The foot is required to be stable, yet at the same time, flexible and elastic. The joints of the foot are shock absorbers, built for dynamics and balance of the foot. Mobility of the foot is genetically determined, but good training from a young age can improve its form and mobility. Strength and stability are also important areas within the foot, which can be trained (an area I shall talk about in a future post).
Due to this, it is vitally important that the dancer thoroughly prepares their feet for class and performances. Fully preparing from the bottom of the kinetic chain up will contribute to preparing the rest of the body.

Follow these steps to correctly warm up your feet
Foot circles
This exercise not only acts as a gentle mobilisation exercise, but is also good for focusing the mind.
1.       Start by lying on your back. Bring the left knee to your chest and hold the shin parallel to the floor. Dorsiflex the ankle.
2.       Circle the foot to the outside, through a pointed foot, to the inside and back to the start in a dorsiflexed position.
3.       Repeat this 6 times and then repeat this movement in the opposite direction.
Note: Focus on working the whole range of movement while imagining yourself stirring a pot of thick porridge.


Good toes, naughty toes
1.       Sitting upright with your legs stretched out in front of you
2.       Wrap a theraband around the balls of the foot and hold either end of the band in both hands.
3.       Starting with the ankle in a neutral position, slowly roll through the foot to pointed ‘good’ toes. This movement should be against the resistance of the band.
4.       Slowly return the ankle to the neutral ‘naughty’ positon, resisting the recoil of the band.
5.       Repeat this exercise 15 times on each foot.
Good Toes

Naughty Toes

The Franklin Method
There are eight steps to follow to feel the full effects.
Preparation – stand comfortably on both feet and feel fully aware of your body
1.       Massage
Using one ball e.g. a tennis ball, gently roll your foot back and forth on the ball, massaging the whole sole of your foot.
How much pressure you apply is dependent on you as an individual.
2.       Forefoot rotation
Put your forefoot on the ball, keeping the heel on the floor. Inwardly rotate and outwardly rotate your foot, touching the little and then big toe to the ground.
Your knee and hip will move with the rotation of the foot. Go to your own comfort.
Repeat 5-6times each side.
3.       Inward/outward foot rolling with toes towards the sky
Continue rolling the foot inwards and outwards but reach the toes towards the sky.
4.       Point flex
Keeping a straight knee, roll the ball under the arch of the foot, point and flex 5-6 times (plantar flexion and dorsiflexion).
5.       Toe scrunch
With your forefoot foot still on the ball, hug the ball with your toes. Repeat this 5-6 times.
6.       Heel rotation
Bring the ball under your heel, toes brace on the floor. Rotate the heel inward and outward. Repeat 5-6 times.
7.       Step up
Place the ball in the centre of the foot and step up on it briefly, taking the other foot off the floor. Repeat 5-6 times. Keep alignment and posture.
8.       Take the ball away and stand on both feet. Notice how one foot feels different from the other.
Massage

Forefoot rotation

Heel rotation

Point flex

Forefoot rotation

Massage

Step Up

Toe Scrunch

Toes towards the sky
Single leg balance
1.       Using a folded towel, folded yoga matt or cushion place this under the standing leg.
2.       Raise the working leg off the floor and keep the standing leg slightly bent.
3.       Close your eyes and stabilise the joint.
4.       Progress this exercise by turning out or standing on demi pointe.


Hope you find these useful!
-E








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1 comment

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