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Question: Pointe Dancers - Ankle Strengthening!?
I have been on pointe for about 2 years now, but have recently had a toe injury that has put me out of pointework for about 4 weeks!. I am also on school holiday [so therefore end of the dance term] and have basically just put my pointe shoes on after 9 weeks of no action!. My ankles have lost a lot of strength!. Even after a warm-up and just 5 minutes work and they are aching!. I really need some help for ankle strengthening, as I need to regain strength ready for the new term!. Any ideas!?Www@QuestionHome@Com
Best Answer - Chosen by Asker:
Go back to the basics!. You don't even need to use your point shoes!. Do a lot of work with releve and plie!. Just go up and down on releve a lot!. One of my favorite excercises is standing in first or second, going up to releve, plie on releve, then roll your heels down, and then straighten your needs!. You can do that slowly and deliberately and really feel it working!.
Another thing I've always done are "prances"!. In point shoes, start with feet parrallel, and bring one foot en pointe!. slowly switch between the two!. while rolling down from pointe on one foot, roll up to pointe with the other!.
All of these are slow and boring, but you can do them while watching tv, or waiting in line, or whatever!. And if you're consistent with them, they can really help building ankle strength!.Www@QuestionHome@Com
I have jsut been out of pointe for 6 months due to an injury!. I recently got back into it!. Try going to a physical therapists for strengthing or do basic stretches that you are used to!. Start from flats and build your strength with plenty of releves!. also ask your dance instructor, she should know!.Www@QuestionHome@Com
Do starting excersizes all over again, plies, relevees that sort of thing!. Once you have a little bit of strength back try small leaps and turns to get your ankles back in to action
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try balencing on 1 foot for as long as possible!. then switchWww@QuestionHome@Com
do releves!. it worksWww@QuestionHome@Com