Pre-pointe for Ankle Range: Techniques for Better Foot Flexibility

Achieving a beautiful line in ballet requires more than just strength; it demands incredible flexibility and mobility through the ankle and foot. At Broche Ballet, we understand that for many dancers, the journey to dancing en pointe starts with addressing physical limitations and blockages in the lower leg. This pre-pointe class is specifically designed to help you increase your ankle range of motion and open up the top of the foot for a more aesthetic and functional point.

In this 26-minute session, we dive deep into the anatomy of a dancer foot. We focus on getting rid of the tissue that holds us tight, which often manifests as a feeling of being stuck when trying to fully extend the ankle. You will learn specific techniques for stretching and opening the top of the foot, which is essential for achieving a straight line from the shin through the toes.

One of the highlights of this practice is our work on the FHL (flexor hallucis longus) tendon, often nicknamed the dancer tendon. Tightness here can significantly limit your range and even lead to discomfort. By using a small, hard ball or a foam roller, you will learn how to safely roll and pinch the calves and Achilles area to release deep-seated tension.

These myofascial release techniques are game-changers for dancers struggling with cramping muscles or tight tendons on the inside of the ankle. Consistency is the secret to success in this type of mobility work. As our instructor emphasizes, spending just five minutes every day on these exercises is far more effective than a single hour-long session once a week.

By dedicating a few minutes daily to massaging and stretching the foot, you can see noticeable improvements in your flexibility within just one month. Whether you are preparing for your first pair of pointe shoes or are an experienced dancer looking to refine your tendu and relevé, these tools will help you point farther and dance with greater ease.