Understanding the Impact of Tight Achilles Tendons on Ballet Technique

Many adult dancers find themselves struggling with a "shallow" plié or feeling unstable when standing flat on the floor. At Broche Ballet, we often see that these technical challenges are rooted in anatomical history rather than a lack of effort. This insightful Q&A session explores a common yet often overlooked factor in adult ballet: the long-term effects of being a "tip-toe walker" as a child.

When a child habitually walks on their toes, the Achilles tendon can become chronically tight and shortened over time. This leads to limited dorsiflexion—the ability of the foot to flex upward toward the shin. In the context of ballet, dorsiflexion is the mechanical engine behind every plié.

Without sufficient range of motion in the ankle, a dancer may find their heels lifting prematurely or their knees rolling inward to compensate for the lack of depth. This video delves into how a tight Achilles acts as both a shock absorber and a structural constraint. If you find your balance on flat feet is precarious, it may be because your body has been programmed for years to find stability only in a relevé-like position.

Relearning how to distribute weight through the heels and midfoot is a crucial step in your technical development. We also discuss the importance of working within your anatomical limits. Forcing a deep plié with tight tendons can cause the arches to collapse or the knees to misalign.

Instead, we advocate for adjusting your movement patterns to suit your unique body. By understanding the relationship between tendon flexibility and range of motion, you can develop a safer, more sustainable practice. Whether you are working at the barre or transitioning to the center, mastering these adjustments will help you achieve greater control and confidence in your dancing.