Dancing on pointe is a significant milestone for ballet dancers, offering the opportunity to perform with grace and precision. However, certain common mistakes can hinder progress and increase the risk of injury. By identifying and addressing these pitfalls, dancers can enhance their technique and enjoy a safer pointe experience.
1. Curling the Toes Inside the Shoe
Many dancers inadvertently curl their toes while en pointe, often due to the sensation of the feet feeling trapped in the pointe, particularly in the beginning, this can become a habit if the dancer uses improperly fitted shoes or has insufficient foot strength. With time, this habit can lead to decreased stability and increased discomfort.
Solution: If I am working with beginners, I will usually ask the dancers to walk in space as soon as they put their pointe shoes on, and to do this very aware of the rolling of the foot inside the shoe and feeling the length of the toes. Another tip is while the teacher is speaking, you can focus on keeping the toes extended and flat within the shoe.
The 4Pointe technique is beneficial in this matter as it comprises a series of exercises that strengthen the intrinsic muscles of the feet, promoting proper alignment and support.
2. Rolling Ankles (Sickling)
Allowing the ankles to roll inward or outward, known as sickling, compromises balance and places undue stress on the joints, increasing the risk of sprains or fractures.
Solution: Maintain proper alignment by ensuring the ankle, knee, and hip are stacked vertically. Regularly practice ankle-strengthening exercises and be mindful of foot positioning during training.
During the 4Pointe classes, we place a small ball between the legs, this works wonders when it comes to alignment, as the legs press the ball, the feet have no choice but to stay aligned.
3. Overturning Out (Forcing Turnout)
Forcing turnout beyond natural hip range can lead to rolling in of the feet and misalignment, causing strain on the knees and ankles.
Solution: Work within your natural turnout range. Strengthen the hip rotator muscles to gradually improve turnout without compromising alignment.
The 4Pointe Technique does not go directly to exercises on the 1st position. First, we work on the 6th position, paying attention to the alignment and the proper rolling on and off pointe. Once the student has assimilated the appropriate alignment, we move on to doing exercises in the 1st position.
If you found the content of this article helpful, check out my bonus video:
3 Secrets to Immediately Improve Your Foot Work.
Access the video here.
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