How to Improve Pointe Range and Strength
As a physiotherapist here are my tips to improve your pointe range and strength as a ballerina:
Assess Your Foot and Ankle Alignment: Visit MovePure to assess your foot and ankle alignment. I can identify any imbalances, weaknesses, or restrictions that may be limiting your pointe range. Based on the assessment, they can develop a personalised plan to address these issues.
Manual Therapy: Consider receiving manual therapy from MovePure. I can use techniques such as joint mobilisations, soft tissue release, and dry needling to improve the mobility and flexibility of your feet and ankles.
Flexibility Training: Work on improving overall flexibility, including not only your feet and ankles but also your calves, hamstrings, and hips. MovePure can guide you in developing a flexibility routine that targets these areas while ensuring proper alignment and technique.
Strengthening Exercises: In addition to mobility and flexibility, specific strengthening exercises to target weak or under active muscles in your feet, ankles, and lower legs are important to maintain range. These exercises may include ankle strengthening, foot intrinsic activation and resistance work.
Balance and Stability Training: Focus on improving your balance and stability, as these skills are crucial for maintaining control and balance on pointe. Practice exercises such as single-leg standing, wobble board or balance disc exercises, and relevés on a stable surface to challenge your balance and build stability.
Plyometric Training: Incorporate plyometric exercises into your training routine to improve the power and strength of your lower legs. Plyometric exercises like ankle hops, box jumps, and calf jumps can help improve the explosive strength needed for pointe work.
Rest and Recovery: Allow your body enough time to rest and recover between training sessions. Overtraining can lead to fatigue and increased risk of injury. Include rest days in your training schedule and listen to your body's signals to avoid overexertion.
Remember to communicate with MovePure about your ballet goals and any concerns you may have. MovePure can provide personalised advice and adapt the treatment plan based on your progress and needs. Working with MovePure can help you optimise your pointe range and strength while minimising the risk of injuries.
For more information please email info@movepure.com.au or call 0493 456 156
