Preparing Your Ballet Body for Pointe: Rethinking Flexibility and Foot Strength
Getting ready for pointe work is a significant step in a ballet dancer's journey, yet there's a common misconception about what it takes to be truly prepared for pointe. Many dancers believe that “flexible feet” are a requirement for pointe readiness. While sufficient ankle range of motion is indeed necessary for getting over the pointe shoe box, having overly flexible feet or attempting to “force” flexibility can actually lead to problems, not proficiency.
Dispelling the Myth: Flexible Feet vs. Strong Feet
For many dancers, the term “flexible feet” is associated with feet that can bend dramatically, but this isn’t a universal marker of pointe readiness. Pointe work relies more on strength and stability in the foot rather than extreme flexibility. In fact, a dancer who lacks the strength to control their feet may struggle to maintain proper alignment on pointe, which can compromise both technique and safety (1).
One of the worst habits in pursuit of “flexibility” is the practice of overstretching the toes—especially the big toe and outer toes—to try and force them down to touch the floor (see this article for why this is dangerous). This overstretching is both misleading and potentially harmful.
Visualize yourself on pointe with toes that have been habitually crunched downward; this position is called “over-knuckling,” where the toes are bent down excessively within the shoe. When this happens, dancers often lack the strength to hold themselves on top of the box of the shoe, which is essential for balance and control on pointe (2).
Understanding the Source of Foot Strength: It’s in the Arches
Interestingly, the height or flexibility of the arch doesn’t actually come from how far the toes can be pushed down. True foot strength and articulation come from the muscles in the midfoot and the activation of the foot’s three main arches: the transverse arch (across the midfoot) and the two longitudinal arches (medial and lateral). By focusing on these structural points and strengthening them through exercises, dancers can develop the support needed for pointe.
Exercises like arch lifts, doming, and even a properly executed tendu help build these foundational muscles. When done correctly, these movements promote strength without forcing the toes to crunch, instead lengthening through the big toe and lifting the transverse arch.
This helps prevent tightness, pain, and improper foot articulation, allowing dancers to perform with more control and finesse (3).
Essential Exercises for Pointe Readiness for the Feet
Preparing for pointe involves consistent work to strengthen the entire foot and ankle complex. These exercises are not aimed at increasing flexibility but at developing control and alignment:
Arch Lifts: This exercise targets the medial arch. By lifting and lowering the arch without allowing the toes to curl under, dancers build intrinsic foot muscles that support the arch.
Doming: A critical exercise for foot strength, doming activates the small muscles in the foot, promoting stability in all three arches without excessive toe movement.
Tendus with Proper Engagement: When performing a tendu, focus on lengthening the big toe rather than curling it under. This engages the transverse arch and ensures that strength is distributed throughout the foot, rather than focusing solely on toe flexibility (4).
For the full foot and ankle course for pointe readiness click here. Pointe readiness includes much more than working just the foot and ankles. This course includes a full body program to train dancer's posture, core, and upper body to be ready for the progression to en pointe status.
A Personal Journey: Rediscovering My Feet
My passion for healthy pointe preparation stems from my own experiences. For years, I struggled to understand my feet, convinced that I had “bad feet” because they didn’t naturally curl under. I thought that lacking this extreme arch shape meant I wasn’t suited for ballet. It wasn’t until I became a Physical Therapist Assistant that I understood the full biomechanics of the foot and ankle. I learned that a proper tendu originates from ankle plantar flexion, not toe flexion. Realizing this transformed my technique and allowed me to appreciate my natural foot structure.
With this understanding, I could finally activate my quadriceps, harness my hyperextension, and create better lines on pointe without overstraining my toes. I discovered that true pointe readiness involves developing a strong and balanced foot, which in turn allows for control, artistry, and injury prevention.
Building Safe Pointe-Ready Ballet Dancers: The Key Takeaways
Flexible feet are not essential for pointe readiness. Sufficient ankle range and control are more critical than hyper-flexible toes. In fact, I have seen hyper flexible feet on dancer's who are most definitely not ready or safe to progress to pointe.
Avoid overstretching the toes, especially the big toe, as this can lead to over-knuckling and instability in the shoe (5).
Focus on strengthening the three arches in the foot, which provide the support necessary for pointe work.
Integrating core control, dynamic balance, visual tracking, and full body strength are essential for pointe work.
Exercises like arch lifts, doming, and tendus with correct alignment help build the foot’s strength and control, preparing the body for pointe in a safe and sustainable way.
Having a professional therapist who holds licensed credentials perform pointe readiness exams not only takes the liability off dance teachers but also helps students progress to pointe safely. If you're located in the Northeast Ohio area I strongly recommend my personal physical therapist at On Point Physical Therapy in Akron, Ohio.
With proper technique, a strong focus on foot alignment, and an understanding of the natural biomechanics of the foot, dancers can step into their pointe shoes with confidence and stability. By dispelling common myths about “flexible feet” and focusing on strength, we can build a healthier, more sustainable approach to pointe readiness.
Dance educators, physical therapy practitioners, and personal trainers- if you're interested about learning how to integrate ballet injury prevention and cross-training for dancers into your classroom click here.
References
Mitchell J, Alexander K. Preparing the Dancer’s Foot for Pointe. J Dance Med Sci. 2021;25(3):120-128.
Reiman MP, Loudon JK. Foot and Ankle Strength in Dance. Clin Biomech. 2020;77:105019.
Nelson NG, Smith MK. Intrinsic Foot Muscle Activation for Ballet Dancers. Orthop Clin North Am. 2021;52(1):23-32.
Clippinger K. Dance Anatomy and Kinesiology. 3rd ed. Champaign, IL: Human Kinetics; 2020.
Campbell S, Power K. Building Pointe Readiness Through Strength and Control. J Orthop Sports Phys Ther. 2021;51(5):237-244.
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