This is the second article in our three-part series on joint health for dancers. If you missed our first article about knee stability, we recommend checking it out. Tomorrow we’ll complete the series with an article about hip stability.
Disclaimer: I am not a medical professional. The information in this article is based on research and personal experience, but it is not intended as medical advice. If you experience pain or have concerns about your joints, please consult with a healthcare professional. Always perform exercises with caution and stop if you feel pain.
The Critical Role of Ankle Mobility in Dance
The ankles are fundamental to almost every dance movement. They provide the foundation for our connection to the floor, affect the quality of our movement, and contribute significantly to aesthetic elements like pointed feet and articulate footwork. For dancers, ankle health requires a delicate balance between mobility and stability.
1. Understanding Ankle Anatomy
The ankle complex consists of multiple joints working together:
- Talocrural Joint: The main ankle joint between the tibia, fibula, and talus
- Subtalar Joint: Between the talus and calcaneus (heel bone), responsible for inversion and eversion
- Transverse Tarsal Joints: Contributing to foot flexibility and adaptation to different surfaces
These joints are supported by:
- Ligaments: Including the anterior talofibular ligament (ATFL), commonly injured in sprains
- Tendons: Most notably the Achilles tendon and the tendons of the anterior and posterior tibialis
- Intrinsic and Extrinsic Foot Muscles: Providing fine motor control and support
For dancers, this complex system must be both mobile enough to achieve extreme positions (like pointe work or deep pliés) and stable enough to support balance and control.
2. Common Ankle Issues in Dancers
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Ankle Sprains: The most frequent acute injury, often affecting the lateral ligaments during landings or turns.
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Achilles Tendinopathy: Overuse inflammation or degeneration of the Achilles tendon.
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Ankle Impingement: Compression of soft tissues or bone during extreme dorsiflexion (bending) or plantarflexion (pointing).
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Posterior Tibial Tendon Dysfunction: Often manifesting as medial (inner) ankle pain and potentially contributing to fallen arches.
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Limited Dorsiflexion: Restriction in the ankle’s ability to bend upward, affecting pliés and landings.
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Excessive Mobility Without Control: Hypermobile ankles that lack the strength to maintain proper alignment.
3. The Mobility-Stability Balance
For dancers, ankle health is about finding the optimal balance between two seemingly contradictory qualities:
Mobility: The range of motion available at the joint, allowing for aesthetic lines and technical execution.
Stability: The control and strength to maintain proper alignment and prevent injury.
The goal is not maximum flexibility at the expense of control, but rather controlled mobility—the ability to access the full range of motion while maintaining proper alignment and support.
4. Mobilization Exercises for Dancers’ Ankles
- Ankle Circles:
- Sit with one leg extended
- Draw large circles with your foot, moving only at the ankle
- Perform 10 circles in each direction, then repeat with the other foot
- Focus on smooth, controlled movement through the full range of motion
- Point and Flex:
- Sit with legs extended
- Slowly articulate through a pointed foot position to a flexed foot position
- Emphasize moving through each part of the foot (toes, ball of foot, arch, etc.)
- Perform 10-15 repetitions per foot
- Ankle Alphabets:
- With your leg elevated, “write” the alphabet in the air using your big toe
- This takes the ankle through multiple planes of motion
- Perform once or twice per foot
- Towel Stretch for Dorsiflexion:
- Sit with legs extended
- Loop a towel around the ball of your foot
- Gently pull the towel toward you, creating a stretch in the calf and back of the ankle
- Hold for 30 seconds, repeat 3 times per foot
- Golf Ball Foot Massage:
- Roll a golf ball or tennis ball under your foot
- Apply gentle pressure to release tension in the plantar fascia
- Spend 1-2 minutes per foot
- This improves foot mobility which contributes to ankle function
5. Stability Exercises for Strong Ankles
- Relevés (Rise to Ball of Foot):
- Stand in first position (or parallel)
- Rise slowly onto the balls of your feet
- Lower with control
- Perform 2-3 sets of 15 repetitions
- Progress to single-leg relevés when ready
- Theraband Resistance Exercises:
- Loop a resistance band around the foot
- Perform ankle movements against the resistance:
- Plantarflexion (pointing)
- Dorsiflexion (flexing)
- Inversion (turning sole inward)
- Eversion (turning sole outward)
- Perform 2-3 sets of 15 repetitions in each direction
- Single-Leg Balance Progressions:
- Stand on one leg
- Progress by:
- Closing your eyes
- Standing on a folded towel or balance pad
- Performing small movements with the free leg
- Adding subtle head movements
- Hold for 30-60 seconds per leg, 2-3 sets
- Heel Walks and Toe Walks:
- Walk on your heels with toes lifted for 20 steps
- Walk on the balls of your feet with heels lifted for 20 steps
- Walk on the outer edges of your feet for 20 steps
- Walk on the inner edges of your feet for 20 steps
- These exercises strengthen the stabilizing muscles around the ankle
- Jump Landing Practice:
- Practice small jumps with proper landing technique
- Focus on landing through the ball of the foot to the heel with bent knees
- Emphasize quiet, controlled landings
- Perform 10-15 repetitions
6. Articulation Exercises for Improved Foot Control
- Doming:
- Sit with foot flat on the floor
- Keep toes long (not curled)
- Raise the arch of your foot without lifting toes or heel
- Hold for 5 seconds, then release
- Perform 10-15 repetitions per foot
- Toe Yoga:
- Sit with foot flat on the floor
- Lift just the big toe while keeping others down
- Then reverse: keep the big toe down while lifting the others
- Alternate between these positions
- Perform 10-15 repetitions
- Marble Pick-ups:
- Place 15-20 marbles on the floor
- Use your toes to pick them up and place them in a bowl
- Alternate feet or use both feet
- This improves intrinsic foot muscle control
- Tendu Articulation:
- From a standing position, extend one foot forward
- Slowly articulate through the foot as you point and return
- Focus on moving sequentially through the foot (heel, arch, ball, toes)
- Perform 10-15 repetitions in different directions
7. Practical Tips for Ankle Care in Dance
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Proper Warm-up: Always include specific ankle mobilization in your warm-up routine.
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Gradual Progression: Increase technical demands on the ankles progressively, especially after breaks or when learning new skills.
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Supportive Footwear: Wear appropriate dance shoes that provide necessary support for your specific dance style.
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Floor Awareness: Be mindful of the surfaces you dance on—sprung floors reduce impact, while slippery or uneven surfaces increase injury risk.
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Cross-Training: Include ankle-specific exercises in your conditioning routine, not just during dance class.
- Recovery Practices:
- Elevate feet after intense dance sessions
- Use ice for acute inflammation
- Consider contrast baths (alternating cold and warm water) for recovery
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Proprioception Training: Regularly challenge your balance to improve the nervous system’s awareness of ankle position.
- Listen to Warning Signs: Address discomfort before it becomes pain, and pain before it becomes injury.
8. The Connection to Other Joints
Ankle mobility directly impacts:
- Knee Alignment: Limited ankle dorsiflexion can cause the knees to collapse inward during pliés
- Hip Position: Ankle limitations may cause compensation at the hip joint
- Spine Mechanics: The way your feet interact with the floor affects your entire kinetic chain
This interconnection is why we’ve created this three-part series addressing the major lower body joints as a system rather than in isolation.
Conclusion: Articulate Ankles for Expressive Dance
Healthy, mobile, and stable ankles are the foundation of expressive and technically proficient dancing. By understanding the complex interplay between mobility and stability, and by incorporating targeted exercises into your routine, you can enhance your performance quality while reducing injury risk.
Remember that ankle health is not just about the technical aspects of dance but also contributes significantly to your artistic expression. The subtle articulation of the feet and ankles can communicate emotion, create dynamic rhythm, and enhance the visual lines that make dance so captivating.
Tomorrow we’ll conclude our joint health series with an exploration of hip stability, the powerhouse that connects the upper and lower body, and provide integrated exercises that address all three joint systems together.