7 days ago5 min read

The Truth Behind Flat Feet: The Biomechanics of the Foot and Ankle in Ballet

For ballet dancers, the transition to pointe work is a significant milestone. However, safely progressing to pointe and achieving the aesthetic beauty ballet demands require more than just strong toes or arches. Unfortunately, many of us have been led to believe we might have too "flat," of an arch when in reality it is not the arch that is the determining factor for pointe shoes.

It’s essential to understand the biomechanics of the foot and ankle and how they contribute to proper pointe technique. Let’s dive into the anatomy of the foot, the importance of ankle range of motion, and common pitfalls/myths that can lead to injury or poor performance.

The Three Arches of the Foot

The human foot is a complex structure made up of 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. Central to this structure are the three arches:

Medial Longitudinal Arch: Runs along the inside of the foot, providing shock absorption and support.
Lateral Longitudinal Arch: Found on the outer edge of the foot, offering stability.
Transverse Arch: Spans across the midfoot, creating the domed shape seen in a pointed, non-weight-bearing foot.

While these arches contribute to foot function in weight-bearing activities, their roles shift when en pointe. The alignment of the foot becomes vertical, and the arches play a less dominant role compared to the range of motion at the ankle. This is why having high vs. flat arches is not a deal breaker when we talk about students progressing to pointe.

The Role of the Ankle in Pointe Work

Plantar Flexion: The Foundation of Pointe Technique

Plantar flexion, or pointing the foot, occurs primarily at the ankle joint (talocrural joint). The talus bone glides slightly forward and downward on the calcaneus, creating the elongated line dancers strive for. See difference in pictures below where right the talus does not glide forward enough and dancer is crunching toes. Picture on left demonstrates talus gliding forward, toes lengthened, and dancer over box of pointe shoe.

Example of crunched toes in pointe shoe, sitting on back of the box vs. lengthened toes being on top of box.

Many dancers mistakenly associate pointed feet with "crunching" their toes under, but this approach undermines proper technique and increases injury risk.

Instead, plantar flexion should originate from the ankle, allowing the toes to lengthen rather than scrunch. Activating the transverse arch further lifts and domes the midfoot, creating the aesthetic curve seen in tendu and non-weight-bearing positions. Note: Properly being aligned en pointe involves a series of other muscles including the lower, upper leg, pelvic floor, core muscles, and even shoulder girdle. This is discussed in depth in the foot and ankle course found in the platform here.

Dorsiflexion: Essential for Stability and Progression

Dorsiflexion (flexing the foot) is equally important for dancers. It allows for proper plié depth and stability when pressing into relevé. Limited dorsiflexion restricts these movements, placing undue stress on the Achilles tendon and calf muscles. This can hinder pointe readiness and increase the risk of injuries like Achilles tendinitis or posterior impingement.

Anatomy Inside the Pointe Shoe

When a dancer dons a pointe shoe, the foot undergoes significant structural changes:

The toes align vertically, with weight ideally distributed over the distal phalanges (the tips of the toes, see anatomy picture).
Proper alignment ensures the dancer’s weight is transferred through the shoe into the floor, reducing pressure on the proximal interphalangeal joints and preventing over-knuckling.

What Happens When Toes Are Crunched?

Dancers who chronically crunch their toes under shift their weight onto the proximal joints of the toes rather than the tips.

This leads to:

Over-Knuckling: Excessive flexion at the middle joints of the toes.
Increased Pressure: Weight-bearing on the wrong areas can cause joint degeneration over time.
Injury Risks: Chronic over-knuckling may result in bunions, hammertoes, or sesamoiditis—conditions that impair relevé, plié, and pointe work (1).
Lack of coordination and balance en pointe: Because the weight is distributed improperly in pointe shoes.
Lack of proper muscle activation: Because of poor weight placement and over activation of the toes, other synergistic muscles that help pointe technique will not be able to properly activate.

Proper Activation for Pointe Work

Lengthening, Not Crunching

To achieve the desired line:

Focus on initiating the point from the ankle.
Activate the transverse arch to lift the midfoot (Think of a dome or a tent lifting up in this area).
Keep the toes long and extended, avoiding unnecessary flexion at the joints.
This applies not only when you are en pointe but, you should think of these technique tips while performing even a simple tendu.

Pointe Technique Tips

Tendu Practice: Visualize energy flowing from the ankle through the toes, maintaining a smooth and elongated line. Keep in mind the doming concept to ensure proper activation. If you feel stress in the plantar fascia and cramping of the toes, your energy may not be distributed properly.
Strengthening Exercises: Use exercises that emphasize ankle mobility and intrinsic foot muscles. Examples are included in depth in my foot and ankle course on the platform.
Dorsiflexion Mobility: Stretch & mobilize the calf muscles (gastrocnemius and soleus) to improve plié depth and relevé mechanics. Guidance for mobility work that's specific to ballet dancer's may be found in the foot and ankle course in the platform.

Common Injuries from Improper Technique

Without proper training, several injuries can occur:

Achilles Tendinitis: Caused by limited dorsiflexion and excessive stress on the Achilles tendon (2).
Posterior Ankle Impingement: Results from improper plantar flexion alignment.
Sesamoiditis: Inflammation under the big toe due to weight-bearing on the wrong parts of the foot (3).
Bunions, hammertoes, or bone spurs.

Overknuckling in pointe shoes can also lead to degenerative conditions like hallux rigidus, a form of arthritis that causes stiffness and pain in the big toe joint. This occurs when chronic pressure and improper alignment wear down the cartilage, leading to joint degeneration and bone spur formation. I experienced this firsthand, having developed bone spurs from years of over-dancing my boxes because I thought it made my feet look better. Unfortunately, this habit led to surgery to remove the bone spurs and regain function. This underscores the importance of proper technique, with weight distributed correctly over the distal phalanges and toes lengthened rather than crunched.

Why Ankle Range of Motion Matters

While strong toes and arches are important, ankle range of motion is the foundation of pointe readiness. A dancer’s ability to fully plantar flex ensures proper weight distribution en pointe, while sufficient dorsiflexion enables safe transitions into plié and relevé. Training programs should prioritize:

Ankle Mobility: Focused stretching and strengthening exercises.
Alignment Awareness: Emphasizing proper technique in tendu, relevé, and pointe exercises.
Gradual Progression: Avoiding pointe work until both strength and mobility benchmarks are met.
Training of surrounding musculature: My program for improving your ballet feet or getting you ready for pointe is about more than just training your feet. You'll dive into areas of understanding your core, shoulder girdle, equilibrium and balance systems, myofascial mobility, as well as lower leg muscles.

Conclusion

Pointe readiness is about more than just "pointing your toes" or having the "perfect ballet arch." It requires a balance of strength, flexibility, and alignment at the foot and ankle. Dancers must focus on achieving proper plantar and dorsiflexion while avoiding the common mistake of toe crunching.

By understanding the biomechanics of the foot and ankle, dancers can progress safely to pointe, reduce injury risks, and achieve the beautiful lines that define ballet.

Start working on your pre-pointe and ballet feet training today with my specialized program here. If you’re looking for a full 1-on-1 evaluation and custom training program tailored to your feet and pre-pointe journey, book your session here.

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