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Flat Feet And Knee Pain In Ballet
In ballet,[link widoczny dla zalogowanych], flat feet is not necessarily a problem. However, if a dancer is not well informed about using the arch muscles correctly, then over pronation can occur while dancing,[link widoczny dla zalogowanych], and eventually there will be knee pain.
Flat feet are where,[link widoczny dla zalogowanych], for some reason the arches have collapsed, and the bottoms of the feet are, literally,[link widoczny dla zalogowanych], flat on the floor. This can happen due to the second toe being longer than the big toe. Sometimes this is an actual Morton's Foot,[link widoczny dla zalogowanych], where the second metatarsal bone is longer than the first,[link widoczny dla zalogowanych], but this is not always the case. You,[link widoczny dla zalogowanych], the dancer, can learn to "activate" the arch muscles.
This means that those sole of the foot muscles are not tensed or clenched,[link widoczny dla zalogowanych], but are working, are on,[link widoczny dla zalogowanych], and ready to go with the next battement tendu or releve. This action will lift the inner ankle area up,[link widoczny dla zalogowanych], and the ankle bone will now be held in place.
This support by the foot muscles puts the entire ankle joint and all the surrounding soft tissues in place,[link widoczny dla zalogowanych], where they can function without strain. Class after class,[link widoczny dla zalogowanych], all those dance movements will be making you stronger.
Here Is A Special Movement You Need To Take Careful Notice Of
If your foot pronates easily,[link widoczny dla zalogowanych], when the foot leaves the floor (for a press up, releve or jump), the pressure goes from the big toe area to the second toe area,[link widoczny dla zalogowanych], the ankle will roll inward toward the floor,[link widoczny dla zalogowanych], and the strain of this twisting will be accommodated by the knee joint.
The inward rolling can be barely visible - but imagine how many times you do this movement in one ballet class,[link widoczny dla zalogowanych], then multiply that by the number of classes you do per week. Just like tugging on an elastic,[link widoczny dla zalogowanych], where you see tiny tears begin to form on the edges, you are tugging on your knee tendons and ligaments.
The purpose of your tendons and ligaments is to minimize ALL the possible twists,[link widoczny dla zalogowanych], any which way,[link widoczny dla zalogowanych], that can happen to your knees over the course of a day. The tighter your joints are the more protected your body is from injuries. This is something quite separate from the elasticity of your muscles,[link widoczny dla zalogowanych], which you like to increase with ballet stretches.
Learning To Place Your Feet On The Floor And Prevent Over Pronation Protects Your Knee Joints
If you stand in front of a mirror with your legs parallel,[link widoczny dla zalogowanych], about two inches apart, observe how this appears. Keep the legs relaxed,[link widoczny dla zalogowanych], and let your arches flatten out. Most likely, your lower legs will turn in a little,[link widoczny dla zalogowanych], and your ankles may quite visibly droop toward each other,[link widoczny dla zalogowanych], or even touch.
Next,[link widoczny dla zalogowanych], use your rotator muscles for correct ballet turnout,[link widoczny dla zalogowanych], and rotate the lower legs until the hips, knees,[link widoczny dla zalogowanych], and ankles are in line. This action will also affect the arches,[link widoczny dla zalogowanych], lifting them without the muscles doing anything. But not maybe right into place,[link widoczny dla zalogowanych], with the ankle joint in its correct position.
Add a little tension in the arches,[link widoczny dla zalogowanych], so that your body weight can be about twenty five per cent on your heels,[link widoczny dla zalogowanych], and the rest evenly placed at the big toe joint and the little toe joint. Also,[link widoczny dla zalogowanych], this small amount of working tension should make you feel like you could easily rise, or transfer the weight and extend one leg out.
Now do a slow rise,[link widoczny dla zalogowanych], and make sure that as you do so, the angle of the foot and the ankle do not change. If you were to do every demi plie and consequent releve or jump like this,[link widoczny dla zalogowanych], and come back down the same way,[link widoczny dla zalogowanych], you would not develop knee pain.
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