Saturday, 24 January 2015

How To Strengthen Ankles For Dancers

I must apologize if you're a non-dancer before I start, however if you play Netball or Hockey, these will improve your game as well! If you've read my previous posts, you will know I've recently been on crutches so I have to strengthen up my ankles again, so why not make a cheeky little post about it.

Releve Rises

So first is an exercise very specific to dance. By simply raising your heels so you are completely on the balls of your feet is a great ankle and calf strengthener. It may seem hard at first but only rise as high as you can go without your ankle shaking because if your ankles shake too much you could cause an injury. Also keep your weight over your big toes. When you get really good you can  do single releve on one foot. Repeat the releve 40 times for a good strengthen.

Resistance Band 

I know what you're thinking- not really an easy exercise if I don't have one of these things. Well first of all resistance bands can be found for  only two pounds in Primark! WOW! But also you can get them from any online dance shops, gym shops, or even a pair of tights will work! 

All you have to do is wrap the band around the balls of your feet whilst your foot is flexed, then point your feet without scrunching your toes. You don't need to point the toes because its a ankle exercise and the band will stay on for longer if you don't move your toes too much.

Heel Drops

Find a small box or a step to stand on. Put the ball of your foot on the actual step with your heels dangling off the edge. Let your heels go down, and then use your ankles to bring them back up to a right angle with your toes. This will also stretch your calves.

Thankyou so much for reading and I hope this helps!


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