The dancer in training The Foot

Learning Outcomes By the end of the lesson: You will have developed an understanding concerning the key sections of the foot. Understand how the foot is used within dance.

Homework Using your text book, write down in your book postural problems and injuries of the foot (p18). Make notes on these issues. Also include the problems associated with pointe work (p19).

The foot The bones of the foot are arched longitudinally and transversely providing a flexible platform through which to transmit weight to the floor and absorb shock.

The Foot The many small intrinsic muscles in the foot are layered to connect the 26 bones in the arches, metatarsals and phalanges. These intrinsic muscles are important because they allow the foot to point strongly with straight toes. Weak intrinsics will cause the toes to claw, because the flexor muscles will be over powerful.

Which ballet exercises can improve the strength of the foot? Good practice in dance training aims to increase strength and suppleness of the feet. In ballet, exercises such as; Battement tendu Degage Frappe Releve Strengthen the intrinsic muscles of the feet.

Movements performed by the foot are: Plantar flexion – pointing downward Dorsiflexion – top of the foot points upwards Inversion – inner boarder of the foot lifts Eversion – outer boarder of the foot lifts Adduction – turns foot inward Abduction – turns the foot outward Supination – combines adduction and inversion Pronation – combines abduction and eversion (looks like a flat, duck footed walk)

Which other muscles help to move the feet? The other muscles which move the foot start below the knee and connect to the bones of the foot. These are as follows;

Peroneus Longus/Brevis Flexor Hallucis Longus Extensor Hallucis Longus MUSCLE Gastrocnemius Soleus Anterior Tibial Posterior Tibial Peroneus Longus/Brevis Flexor Hallucis Longus Extensor Hallucis Longus ACTION Plantar flexion of the foot – pointing or rising Plantar flexion of foot – rising onto demi pointe in plie Dorsiflexes and inverts the foot Plantar flexes and inverts the foot Plantar flexes and everts the foot, gives lateral stability to ankle Flexes big toe, helps to stabilise inside of ankle Extends big toe and assists in dorsiflexion of foot.

Task, what is my foot doing? Dorsiflexion

Task: What is my foot doing? Plantar Flexion

The sections of the foot The foot is split into 3 sections to aid stepping: forefoot, midfoot and hindfoot. This forms 3 arches: inner, longitudinal and transverse arch. We notice these 3 sections when we walk, run or jump. Strong, flexible feet are one of the dancer’s most valuable assets!!.

The hindfoot (tarsus) The tarsus section of the foot is made up of 7 bones: talus (ankle), calcaneus (heel), cuboid, navicular & 3 small cuneiform bones In correct alignment, the lower leg (tibia/fibula) rests on the talus on the same medial line as the ball of the foot This means that when you plie the knee should align over an imaginary line extending out from the middle toes. This is crucial for safe landing in jumps.

The midfoot The midfoot consists of the navicular, cuboid and three cuneiform bones.

The forefoot (Metatarsus) The metatarsus consists of 5 long metatarsals and leads to the toes, which are the phalanges.

The foot Has several arches for normal function. Medial longitudinal arch: from heel to heads of metatarsals. Lateral longitudinal arch: from heel to head of the 5th metatarsal. Transverse arch: is under the ball of the foot along the head of the metatarsals. Metatarsal arch: dome-shaped, and running across the front heads of the metatarsal bones.

The metatarsal arch Is supported by ligaments and lumbrical muscles. The 2 most important ligaments in the foot are; The spring ligament (between calcaneus and navicular) The plantar ligament (between calcaneus to cuboid and the 3 middle metatarsals)

Why are the arches important? The arches give the foot its strength and flexibility and allow it to withstand the shocks involved during weight transference. If arches collapse then serious misalignments occur not only in the foot but also in the rest of the body. A collapsed medial arch leaves a pronated foot and the foot rolls in on the inner border (eversion).

The use of the foot in different dance genres. In classical ballet the foot is normally plantar flexed (pointed). Whereas in modern dance the foot is often dorsi-flexed.

It should be noted that in classical ballet wherever the foot is not plantegrade and weight bearing it is plantarflexed conveying a length of line and endlessness characteristic with the expression of the openness of classical dance. The use of the joint gives it a lighter ethereal quality whereas in contemporary dance the dorsiflexed foot is used to break the line and give it a jagged quality. This closeness to the ground gives it a more real and earthy quality.

In conclusion The foot is one of a dancers most important assets. Unfortunately feet experience a lot of strain due to the athleticism involved in all dance genres. They must be looked after in order to avoid injury, such as broken bones, sprains and strains. Why not try to vary the use of your feet in your choreography, have you tried dorsiflexion as well as plantar flexion?