If you are an adult ballet dancer, you have probably heard cues like: “Lift your arch” “Do not grip your toes” “Spread your toes in relevé” “Point through your ankle, not your toes” But what do these cues actually mean at the structural and injury risk level? And why does improper toe gripping matter for your foot health, especially as an adult or mature dancer? To answer that, we need to look at foot muscle mechanics, ankle position, and the reason behind those corrections.

In the world of dance on social media, oversplits and extreme range‑of‑motion trends have exploded in popularity. You’ve likely seen videos of dancers weighing down their limbs, suspending their legs between chairs, or aggressively pushing for deeper splits. At first glance, these positions can look  impressive—but they’re not what our bodies were built for, especially as adult or senior ballet dancers. Why Extreme Flexibility Isn’t the Goal in Adult Ballet Ballet technique v

After having foot surgery, the way I approach pointe work, breaking in pointe shoes, and pointe shoe preparation has changed drastically. As an adult ballet dancer returning to pointe, I’m far more intentional — and conservative — about how I modify my shoes. I’m writing this article to share my personal experience, my informed professional opinion, and to give you practical insight into safe pointe shoe modifications, specifically around the question: "Should I cut my shank