What You'll Learn
- How to use a therapy ball to increase metatarsal joint play and midfoot widening.
- The difference between foot care routines for high arches versus low or flat arches.
- A specialized kneeling plantar fascia stretch that protects the ankle joint.
- Manual manipulation techniques to create 'wiggle and wobble' in the metatarsals.
- A morning routine to combat the inflammation and stiffness associated with plantar fasciitis.
About This Video
Ballet places immense strain on the intricate structures of the foot. Whether you are working en pointe or perfecting your relevé, maintaining the health of your plantar fascia and midfoot is essential for longevity and performance. In this specialized tutorial, Dr. Nina Geromel, P.T., "The Pointe Doc," guides you through professional techniques designed to alleviate tension and improve mobility. This practice focuses on the relationship between your specific foot structure and the demands of dance.
One of the core challenges dancers face is stiffness in the midfoot, where the five metatarsals reside. This session teaches you how to use a therapy ball not just for massage, but as a mobility tool to encourage "joint play." By applying targeted pressure, you can help these bones widen and move more freely, which is particularly beneficial for dancers with high, rigid arches who often feel restricted during foot articulation. Dr. Nina demonstrates how to trace the bones and apply opposite forces to create necessary movement within the foot's complex joints.
Timing is everything when it comes to recovery. For those with high arches, mobility work is most effective after a ballet class when the muscles are warm and receptive to relaxation. You will also learn a specific kneeling stretch for the plantar fascia, ensuring your ankles remain flexed to target the correct tissues without causing unnecessary strain. Conversely, for dancers struggling with flat feet or low arches, the approach shifts toward managing inflammation and the "morning cycle" of pain. If you experience that sharp ache with your first steps out of bed, Dr. Nina recommends a specific morning ball-rolling routine to increase blood flow and loosen the fascia before weight-bearing.
At Broche Ballet, we believe in empowering dancers with the knowledge to care for their bodies. This tutorial provides practical, physical-therapy-based strategies to keep you moving gracefully and safely. Whether you're managing a current injury or looking for preventative care, these midfoot mobilization techniques are a vital addition to your daily routine.
