Dear Jenn: How Do I Get A Nice Arch?

Dear Jenn,
I feel like every ballet dancer I see has a beautiful arch and instep. I have a low arch and instep, making for a foot that does not good terribly good when pointed. I've been using a Thera-Band and it's strengthening my feet, but I'm not noticing a difference. Is there anyway to make them look better?

Ahh, another thing I can commisserate on. I have pretty flat feet and I can point my feet all day, use a Thera-Band, and hope and dream, but nothing happens. Unfortunately, there is nothing you can do to change the bone structure in your feet that will create a more beautiful arch and instep.

Kendra Mitchell, a ballet dancer at Ballet Arizona says "I always wanted great feet growing up, and it used to get me down. But I eventually figured out how to work with them." Working with a Thera-Band will help strengthen your feet and I would recommend to continue your exercises. Mitchell recommends doing this exercise: Keep your heel on the floor and pick up a marble with your toes. Move your foot to the right and place the marble back on the floor. Repeat to the left.
If possible, wear a deshanked pointe shoe during barre to help articulate your foot and toe articulation. This will also help strengthen your demi-pointe. Mitchell used to practice walking and running in her shoes, and continues to work on maintaining good turn-out. Remember that when you are turned out your heel is up and forward and therefore your arch is less visible. Look at how pretty Melissa Hough's back foot looks- it's completely turned-out.
When you reach an advanced stage in your training, you can cut your shanks where your arch bends the most so it will flatter your foot the best. You can also sew the sides of your shoes down to create the illusion of a bigger arch or purchase shoes with a lower vamp.
I have several dancers in my class who have beautiful feet, but often times they have sway-back knees, which makes it difficult for them to fully stretch on pointe. Remember that it is the technique and quality of your dancnig that matters the most and is what professional companies are looking for, not your arch. Concentrate on another part of your body which you feel is your best. Do you have lovely arms or back? Concentrate on an amazing port-a-bras instead.

Send your questions to jenn@centralctfootcare.com.

Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, DPM, Dance Podiatrist

Shaping the Foot: An Impossibility

I wish I had beautiful feet. But alas, I do not. Relatively flat footed, with a long, narrow, and thin foot, there is little I can do to change the basic shape of my foot. There are some dancers in my class who astound me with how lovely their feet and arches are.



When I first started ballet, I sickled my foot, which means that I let the foot "collapse" inwards. In tendu the foot went in at an angle. I never noticed until my first teacher pointed it out to me. It was a rookie mistake.



Both of my ballet teachers have made shaping the foot a priority this year. We are at the level where we will be graduating from ballet slippers to pointe shoes, and making the foot appear as part of a long leg line is more crucial than ever. Having a "dead fish" at the end of our leg is something none of us want. They keep bringing in pictures from Dance magazine and Pointe magazine, telling us how it is possible to create a shape like they have. I had received my copy in the mail that same day and had walked up the driveway saying "How does she do that?"



If you notice in the picture above, from the top of her thighs to the point of her foot is a straight line (well, fairly straight; her leg does go in slightly at the knee). The foot is perfectly turned out so we see all of the heel and inside of her shoes. We tried this in class that day. Let me tell you, it is not as easy as it looks. Almost all of us got horrible foot cramps, but a select few came close to that picture.

For those of us who have to work extra hard to create that shape, we have a lot of painful work ahead. Some things to keep in mind are:

• When in tendu a la second, make sure that you have your heel turned out. By this I mean that from your toes to your heel should be a straight line. If you stand on a line with your foot in tendu, there should be an imaginary straight line.
• When in tendu devant, think of pushing your heel forward. This motion forces your toes back and creates the line desired.
• When in tendu derriere, your toes should be pointing upwards, like in the picture to the left.

To do this at home, try working with a Theraband to create strength. When you are sitting on the couch, stretch your legs out in a stretched releve and try to touch your toes to the couch.
It is important to remember however, that your foot has only a certain range of motion and it will only go so far. You can't break your foot doing these suggestions, but it will hurt.
Dancingly,
Jenn
Central CT Foot Care Center
Dr. Tina Boucher, DPM
www.centralctfootcare.com
jenn@centralctfootcare.com