As you progress through your dance journey one of the most important lessons that you’ll discover is how to rise to the balls of your feet during weight shifts, direction changes, pivots, and turns! It is so universal to all your dance movements and walking in general!
Did you know that there is actually a wrong way to go up on the balls of your feet???
This motion is performed so often in the dance that overtime, if done incorrectly, could lead to pain and instability in the feet and ankles!
Good Foot Posture
Let’s start by analyzing how to rise to the ball of your foot in the most balanced and strongest position!
Begin by understanding where the weight is in your heels, now engage from the heel through the inside line of the foot and ground through the ball of your first toe.
Nerd moment: This is also known as the base of the first metatarsal.
Note: You still have weight distributed through the entire ball of the foot, think about centering yourself through the inside line of your legs and feet.
This method is so important because it activates your inner foot muscles, aligns the ligaments in the foot in a powerful position, and stacks the joints of your feet powerfully. Allowing you to feel more stable and provide you the ability to balance and adapt through a rigid lever. A very good trait to master while controlling your footwork in dance!
Bad Foot Posture
Now the part to self reflect!
Take caution when rising to the ball of your foot and engaging the outside of your foot and rising through the ball of your fifth toe – otherwise known as your fifth metatarsal. This action lines up the joints of your foot in such a way that you may feel like you’re standing on a “loose bag of bones!”
It feels like this because when using the outsides of the balls of your foot the joints are not stacked to support your weight. When you develop a habit of rising through the outside of the balls of your feet you put yourself at risk of two big things.
1. Unstable ankles in this position and
2. Overuse of the outside foot and ankle muscles
Both increase the probablity for pain and/or injury
Ouch!
It takes time and coaching to strengthen your feet and ankles for safe dancing. I am so very passionate about this topic and here to help.
Let’s Train!
