Specific to: Ankle injuries (dancer off-duty)
Warm-up
1. Toe spelling: Full name on both legs
- Sit on an elevated surface where you can fully stretch ankles and feet while dangled feet
still do not touch the floor.
- Relax the joints and muscles in the foot but have enough tension in the dorsalis pedis to
avoid potential nerve irritation.
- Spell out each letter of your name with your toes on one foot, repeat on the other side.
2. Up & down heel tilts: 10-12 each leg (up & down = 1)
- Sitting on the floor with a straight back and legs straight in front of you.
- Comfortably open one leg anywhere from directly in front of you to 90 degrees (in line
with hip) and using hands for stabilization.
- Roll through the adjusted leg’s foot going through the ball to fully extend the dorsalis
pedis and letting the metatarsals elongate.
- Reverse the order of movement to find a fully flexed foot (heel may come off the ground
if hyperextension in the leg occurs).
3. Jumping jacks: 20x2
4. High knees with foot articulation: 20x2
5. Plank: 30 sec. x2
6. Sun salutation: 5-7
Cool-down
1. Ankle release: 15 sec.
- Lay flat on your back, bring legs to 90°, knees and ankles not engaged.
- Shake out legs allowing ankles and toes to react naturally.
2. Ankle circles: 10-12 each leg
- Rotate ankles in circular motion outwards and then onwards as many times as needed.
3. Sun salutation: 5-7
- Being sure to hold the downward dog and adding alternating heel presses.
Body alignment
Posture should be aware of the following:
- Ankles are not pronated or supinated; weight is evenly spread between all toes and not
back in the heels.
- Lifted out of ankles, knees and pelvis; think about these bones being stacked through the
upwards pulling of the spinal cord.
Warm-up
1. Toe spelling: Full name on both legs
- Sit on an elevated surface where you can fully stretch ankles and feet while dangled feet
still do not touch the floor.
- Relax the joints and muscles in the foot but have enough tension in the dorsalis pedis to
avoid potential nerve irritation.
- Spell out each letter of your name with your toes on one foot, repeat on the other side.
2. Up & down heel tilts: 10-12 each leg (up & down = 1)
- Sitting on the floor with a straight back and legs straight in front of you.
- Comfortably open one leg anywhere from directly in front of you to 90 degrees (in line
with hip) and using hands for stabilization.
- Roll through the adjusted leg’s foot going through the ball to fully extend the dorsalis
pedis and letting the metatarsals elongate.
- Reverse the order of movement to find a fully flexed foot (heel may come off the ground
if hyperextension in the leg occurs).
3. Jumping jacks: 20x2
4. High knees with foot articulation: 20x2
5. Plank: 30 sec. x2
6. Sun salutation: 5-7
Cool-down
1. Ankle release: 15 sec.
- Lay flat on your back, bring legs to 90°, knees and ankles not engaged.
- Shake out legs allowing ankles and toes to react naturally.
2. Ankle circles: 10-12 each leg
- Rotate ankles in circular motion outwards and then onwards as many times as needed.
3. Sun salutation: 5-7
- Being sure to hold the downward dog and adding alternating heel presses.
Body alignment
Posture should be aware of the following:
- Ankles are not pronated or supinated; weight is evenly spread between all toes and not
back in the heels.
- Lifted out of ankles, knees and pelvis; think about these bones being stacked through the
upwards pulling of the spinal cord.
