8 Ways to Get Fabulous Foot Arches

April 8, 2020

 

Want to improve your posture and balance as a ballet dancer? Do you have foot pain that doesn’t go away? Since you can’t opt for supportive footwear all the time, foot arch exercises can help all those things for the times you’re in ballet slippers or barefoot. There are simple steps you can take as a dancer to get fabulous foot arches.

 

First, it’s best to find out what type of foot arch you have. Do you have a normal, flat, or high arch? Once you figure that out, it’s time to work those feet. 

 

Exercise 1

Place a lightweight towel on the and while barefoot try to grab it with your toes. Then, pull it toward you. Repeat with the other foot.

 

Exercise 2

Sit down and cross your legs. Grab the toes of the top leg with one hand and hold your ankle with the other hand. Pull your toes toward you. Repeat with the other foot.

 

Exercise 3

Stand with your shoulders and feet the same width apart. With your toes relaxed, slide your heels toward the balls of your feet while keeping them on the floor. Then, slide your feet back to the flat position. Do this 10 times. 

 

Exercise 4

Sit in a chair and place a small ball (tennis ball or massage ball)  under the arch of your foot. Apply pressure to the ball. Then, roll the ball back and forth under your foot and apply pressure when you hit an area that feels tight. Do this a few times or until your muscles relax. Repeat on the other foot.

 

Exercise 5

Sit on the floor and extend your legs in front of you. Point your toes and hold for 5 seconds. Then, flex your toes in the same position and hold for 5 seconds. Move your toes back to the pointed position and hold for 5 seconds. Repeat 5-10 times. 

 

Exercise 6

Stand with your shoulders and feet the same width apart and squeeze in your butt. Keeping your quads tight, raise your heels off of the floor. Try to go as high as you can. Hold that position for 5 seconds. Lower your heels back to the floor. Repeat 10 times.

 

Exercise 7

Sit in a chair and place a small ball under the ball of your foot. Keep your heel on the floor. Curl your toes on the small ball and make a motion as if you were trying to pick it up. Squeeze and release. Do this 10 times. Repeat on the other foot. 

 

Exercise 8

Lay on your back and raise your feet in the air. Keeping your legs still, move your feet to spell out the letters of the alphabet or numbers 1-25. Do one round of small letters or numbers and another round making them a bigger size. 

 

Not only will these exercises improve your posture and balance, but they will help your overall health – and protect you from getting plantar fasciitis. Get stretching!

 

~ Rae Steinbach for Taos Footwear: Rae is a graduate of Tufts University with a combined International Relations and Chinese degree. After spending time living and working abroad in China, she returned to NYC to pursue her career and continue curating quality content. Rae is passionate about travel, food, and writing (of course).

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