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| 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.
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The hind foot consists of the talus, calcaneus
(heel bone), navicular, cuboid and 3 cuneiform bones.
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The midfoot is comprised of 5 metatarsals.
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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.
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| 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.
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| Good Toes |
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| 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.
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| Massage |
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| Forefoot rotation |
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| Heel rotation |
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| Point flex |
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| Forefoot rotation |
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| Massage |
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| Step Up |
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Toe Scrunch
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| 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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