Did you know there's a right and wrong way to point your toes in ballet class? That having flexible ballet feet is epitome of what makes a good ballet dancer?
Let's dive into the biggest problem with the correction "Point your toes," and how it can lead to long term problems with your ballet feet.
Why Curling Your Big Toe Can Lead to Long-Term Foot Problems
As dancers, we’re often hyper-focused on achieving beautiful, fully extended lines, but what we sometimes overlook are the small compensations that can lead to long-term chronic issues. Especially when it comes to beautiful ballet feet.
One common mistake many dancers make is taking the correction "Point your toes," too literally. Often when I would hear "Point your toes," it would lead me to curling under my big toe in attempts to make my arch look more defined.
Unfortunately, curling their big toe under while in tendu or extensions can lead to long term foot issues. Though this might seem like a minor detail, this bodily compensation can cause major foot problems over time.
The Consequences of Big Toe Curling
When the big toe curls under during a tendu or a pointed foot, the delicate balance of the foot’s musculature and the alignment of the ankle can become compromised. This can lead to:
Chronic Foot Strain: The repeated curling of the big toe puts excessive strain on the muscles, tendons, and ligaments in the foot. Over time, this can lead to issues like tendinitis, metatarsalgia, and even plantar fasciitis.[1]
Arch Collapse: Improper use of the big toe can negatively affect the arches of the foot. Dancers with a tendency to curl their toes may also experience weakened arches, reducing their ability to maintain proper foot alignment during weight-bearing movements.[2]
Decreased Flexibility and Range of Motion: Over-relying on the big toe can lead to decreased ankle mobility, making it harder to achieve the smooth, pointed line essential to ballet technique.[3]
One common foot condition dancers face is hallux rigidus, a form of arthritis that affects the joint of the big toe, making it difficult to move. I’ve personally dealt with this issue and had surgery to address it called a chilectomy.
Looking back as a 33-year-old dancer, I now realize that I was constantly curling under my left big toe during tendu and extensions, but not my right. Seriously strange habit. This imbalance led to long-term strain on the joint and contributed to the development of hallux rigidus in the left foot.
Curling under the big toe creates compensatory movement patterns that can worsen joint health over time. For me, the lack of proper engagement in my left toe meant that my foot wasn’t functioning efficiently, leading to further complications. If you notice a tendency to curl your big toe, it’s important to address it early.
Proper alignment and toe extension can help avoid long-term issues like hallux rigidus, tendinitis, and chronic pain.
How I Learned About the Quadriceps Connection
Having beautiful lines isn't just about flexible ballet feet. In my recent physical therapy session, I discovered that when I curl my big toe under, I lose engagement in my quadriceps. This was a game-changer for me. By curling the toe, I wasn’t fully activating my quadriceps, which affected the appearance of my extensions—it looked as if I wasn’t stretching through my knee fully. It was crazy because I always wondered why my left arabesque looked like my knee was lazy but, I was trying to stretch it so hard!
More than the aesthetic issue, a lack of quadriceps engagement leaves the knee joint unsupported, increasing the risk of locking out and injury.[4]
When the big toe stretches outward in a straight line (instead of crunching under), the quadriceps are fully activated. This not only improves the appearance of the leg line but also helps protect the knee by allowing the muscles to support the joint. Dancers should focus on both foot and knee alignment to ensure longevity and avoid injury.[5]
(Watch this video for demonstration of hyperflexion and curling under of big toe joint).
Addressing the Root Cause: Ankle Mobility and Body Deficits vs. Ballet Foot Flexibility
If you find yourself or your students curling their big toe under, the issue may stem from limited ankle mobility or other bodily compensations. It’s essential to address these deficits to prevent improper use of the foot and ankle. A dancer’s ability to properly point their foot in plantar flexion relies on the mobility and strength of not just the foot and ankle but the entire leg.[6]
Dancers and instructors alike should focus on identifying and correcting these deficits through targeted exercises that improve:
Ankle Mobility in Plantar Flexion
Foot and Toe Articulation
Quadriceps and Calf Engagement
The Importance of Understanding Different Arch Types
It’s easy to think of the arch as a singular structure, but in reality, it’s made up of multiple interconnected components that each play a role in supporting the foot. Different dancers have different arch types—whether flat, high, or somewhere in between—and each requires tailored exercises to improve both mobility and strength. Proper training should focus on mobilizing the arch while ensuring that the entire foot, including the toes, is working in harmony.[7]
How Fixing Your Big Toe Can Protect Your Whole Body
Ensuring that your big toe is extending outward in a straight line, rather than curling under, can make a significant difference not only in your foot health but in the longevity of your entire dancer body. This small adjustment improves quadriceps engagement, supports the knee joint, and ensures that your foot is working efficiently rather than compensating in unhealthy ways.
For dance instructors, improving your knowledge of these biomechanics and integrating safe practices into the classroom is essential. If you’re an instructor interested in learning more about safe, effective techniques for your students, check out my Ballet Injury Prevention Certification Program, endorsed by the Ohio Physical Therapy Association and offering continuing education credits.
For dancers looking to safely improve their foot strength and flexibility, explore my Foot and Ankle Course on the Veronica K Platform™ here. You’ll find step-by-step guidance to help you achieve your goals without risking long-term damage.
Have questions? Schedule a free consult call with me! These calls are reserved for serious inquiries only. This is not a free training session but, allows you the opportunity to explore if my training methods and programs are right for you!
References
Day M, Williams M. The effects of ballet technique on foot health. J Dance Med Sci. 2020;24(2):76-82.
Bruton M, Hiller C. Impact of poor foot mechanics in ballet dancers. Physiother Theory Pract. 2018;34(3):214-219.
Smith L, Brown A. Ankle mobility and its influence on dance performance. J Dance Res. 2021;39(1):25-33.
Kotulak V. Personal experience and physical therapy insights, 2024.
Wilson T, Johnson R. The role of quadriceps engagement in preventing knee injuries. J Phys Sports Med. 2019;31(4):89-95.
Harris P, Marks K. Ankle plantar flexion and its effects on ballet technique. Foot Ankle Surg. 2021;27(5):337-344.
Lopez M, Edwards D. The multidimensional nature of foot arches in ballet dancers. J Ballet Sci. 2022;18(3):101-108.
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