how to get a better foot arch and arabesque!

Posted in the Ballet Forum

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Mya

Canada

#1 Jun 10, 2007
im 15 years old and im getting really frustrated. i don't have a natural arch in my foot? please let me know of any exercises that can improve my arch. also i need to get a higher arabesque position so exercises to improve that would also me greatly appreciated. thank you!
Georgia

Nar Nar Goon, Australia

#2 Jun 11, 2007
you can vair rarely manipulate your foots physical structure to adapted a higher/more rounded arch.(and kind of dangerous) but you can work on strengthening the foot muscles so you can work your foot more, resulting in a higher standing arch. try elevating your ankle only, with nothing under your actual foot. then raise your foot up and down, holding your foot for minutes at a time, to strengthen you could also raise your leg, and vair quickly change from a flexed foot, to a foot on demi pointe, to a fully pointed foot. make sure u hit each position definately or it wont work.!! luv georgia
marsha

Accra, Ghana

#3 Sep 15, 2007
as a gift
Bella

Kissimmee, FL

#4 Nov 24, 2007
I have the same problem, well had.
What you need to do is two things, really to raise it. It will take time.
First, warm up your foot and leg muscles, simple easy things. Then go to, say a beauro, or something thats slightly elevated from the floor, or a wall.
And stretch and lengthen your foot muscles by putting your feet to the wall andstraightening your legs.

Then, after the tops of your feet are nice and stretched, get a pair of socks, or a small towel and bunch that up so its sort of long and snake-like looking.
Pick that up with your toes (by squeezing your toes) for about ten minutes each day.

If it starts to hurt stop immidiately and soak your feet in warm water (then ofcourse try again the next day, maybe not as long)

If this was confusing (which it probably was -_-)
feel free to e-mail me at
bella_sparango@yahoo.com
perfect feet

Belmont, MI

#5 Nov 27, 2007
I just got the FootStretch device. The thing is freakin' awesome! I've wanted it for two years, and finally decided to give it a try. I'm so glad I did. I've had it for one week now, and I can already point my feet so much better, and my arch is already much more dramatic.
ijustwannadance

Hernando, FL

#6 Dec 8, 2007
perfect feet wrote:
I just got the FootStretch device. The thing is freakin' awesome! I've wanted it for two years, and finally decided to give it a try. I'm so glad I did. I've had it for one week now, and I can already point my feet so much better, and my arch is already much more dramatic.
What is this footstretch device. iv heard alot about it and i was wondering do you think its a good idea to get or try stretches on my own? all comments would be great. THANKS!!!!
dancingal

Ramat Hasharon, Israel

#7 Dec 9, 2007
Mya- take a marble (or anything small and round) and put it on the floor. then using your first two toes pick it up (keeping your heel on the floor) and raise your foot as high as it will go. then release the marble (completely!) and start all over again. this is a great excersize to do while watching tv or doing some other activity that doesn't require a lot of concentration. do a lot of them at once (and do the same amount with both feet!!)
I wanna Lower my arches

Plymouth, NC

#8 Mar 11, 2009
I have Very High arches and my feet constantly hurt I wear my the sides of my shoes out and when that happens my whole body hurts high arches are NOT the way to go I would love to find a way to lower mine and I have problems walking barefoot because every little thing no matter how small hurts like crazy and will bring me to my knees sometimes if anyone could tell me how to lower my arches even by alittle bit I would be very thankful or even just make my feet less tender.
Dibee

San Pedro, CA

#9 Mar 31, 2009
I Wanna Lower My Arches, hi. You never will change your foot structure, but you can strengthen your feet in exactly the right ways. Firstly, don't walk around barefoot or wear floppies. Wear supportive shoes like sneakers as much as you can, with plenty of room for movement. Get The Perfect Pointe Book, I got it at http://www.theballetstore.com . It's a download and covers every possible detail of strengthening your feet. High arches don't have to be a curse. There are free articles and blog posts there too, lots about strengthening feet. Also, see a chiropractor and get your foot joints checked, and advice on strengthening and getting rid of the inflammation that is (probably) causing some of that pain. You'll be amazed at how much better your feet can feel!
Jane

Miami, FL

#10 Jun 16, 2009
Hello Mya,
here are a few things to help improve your arch!!!

1.Theraband exercises.
2.Stretching your foot.
3.Rolling through your feet while doing tendus, or any barre work.
4.Doing more pointe work.
5.Buy dance stretch/technique books to give you a better perspective.
6.A "quick fix" solution would be to purchase a fake arch. It slips over the foot and is worn under tights, it makes the foot appear to have a higher arch.

I hope i helped you.
If you have any questions just e-mail me.
warnthedancers@aol.com
christina

Hialeah, FL

#11 Jun 22, 2009
Mya wrote:
im 15 years old and im getting really frustrated. i don't have a natural arch in my foot? please let me know of any exercises that can improve my arch. also i need to get a higher arabesque position so exercises to improve that would also me greatly appreciated. thank you!

hi im 15 and i have an amazing arch ( not bragging) when i was born i was without an arch because there is a bone that holds your arch mine wasnt there all i did was i bought or found a baseball and i sat with it and rold it under both of my feet i also would warm up towels in hot water and rubbed it on the top of my foot with it pointed ans far as i could get it
your welcome and i hope this works (ps. this progresses your arch gradually and will take time be patient)
James

London, UK

#12 Jul 15, 2009
Dont moan about having high arches! its a dancers dream!
dancemaniac

Airdrie, UK

#14 Oct 30, 2009
heey, ive heard that theres a lot of talk about dancers getting turned down for schools etc. for having the wrong feet. I guess i have an ok arch but i relle wannna inprove it just to be safe. Also can yuu do anything about your instep?
rosey

Dallas, TX

#15 Nov 17, 2009
i just got the foot stretch device three months ago and my dance teacher already sees a MAJOR improvement. i just wanted to say that i highly advice buying this miracle plank!!!!!!!!!!
rosey

Dallas, TX

#16 Nov 17, 2009
it is impossible to lower your arches, your high arches are natural and you cant unstretch you tendons. eventually, when you are about 60 years old, your arches will start to fall, but until then, you will have to deal ith your own arches. trust me, i would kill to have high arches. try strengthening you foot by using the previous mentioned excersizes, they really work !
Leah

Port Washington, NY

#17 Jan 13, 2010
when i tried to order the footstretch it wouldn't go through. how did you order it?
rosey

Arlington, TX

#18 Jan 15, 2010
my moms credit card didnt work, then i truied my dad, tht worked. was the credit card u were using (if u were sing one) in possesion of a foreign person, are ur parents from a differant country, cuz that is probably wat happened
jane z

Cary, NC

#19 Jan 17, 2010
Hi people, i am also a dancer, and i want to imrove my arch even a little bit by nxt friday because i am trying out for SAB's summer intensive. If that foor stretch thing really works than i guess i'll just have to get one.
I usually place my feet under my couch or futon in my living room, with my legs straight and my feet pointed and I just sit there untill it really starts to hurt. I have seen imrovements, not big ones but decent ones.
Raine

United States

#20 Apr 14, 2010
I'm also 15 with low arches. I hate them and have been working on them for about a year...not a large improvment but an amusing one.... I don't recomend the quick fix fake arches...they are kinda bulky and are visable even with tights over them. I do recomend you wear arch supports. People with flat arches have weak muscels that comes from the arch and up (its what is holding the arch up.) by walking on your feet, it tires out this muscels making it harder to point your foot later.Ive notice its easier to get the best of my point by relaxing these muscels in hot epsensalt water out of class. The way to make these muscels stronger is by doing the marble picking up and holding exercise. For your arabesque: lay on the floor and put you hands behind your head. slowly lift your chest up and down- about 20 or more a day. also having all your splits well do wonders.---hope this helps!
lala

Westport, CT

#21 May 2, 2010
Mya wrote:
im 15 years old and im getting really frustrated. i don't have a natural arch in my foot? please let me know of any exercises that can improve my arch. also i need to get a higher arabesque position so exercises to improve that would also me greatly appreciated. thank you!
I havent taken formal classes but I plan on taking ballet soon and ever since I've been doin ankle strengthening exercises my arches have gotten higher in a short period of time (less than 2 months). What I do is put one foot over my leg and move it back and forth until it gets tired then i switch legs and do the other foot then switch and rotate inward constantly then switch and last rotate out.

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