Dance Teacher Resources

Intro to the foot: A marvel of motion

Image by Freepik.

Let’s start from the ground up…

The human foot is a complex structure, vital for movement and balance. With 26 bones and 33 joints, it handles immense forces and adjusts to different surfaces, enabling various movements like walking, running, jumping and, of course, dancing! One crucial aspect of foot mechanics is the “tripod foot,” which refers to three key contact points: the heel, the base of the big toe and the base of the little toe. A good tripod distributes body weight evenly and maintains stability with our balance.

The foot essentially has 2 movements:

Pronation – a mobile adapter. A foot that spreads, opens and accepts load. This action fires up all of the extensor muscles of the body. It is a vital movement and not to be confused with a ‘rolling in foot’. We need to see a good pronation when we plié/fondu/jump, prep and land/squat, lunge and with walking.
Supination – a rigid lever. A foot that provides a solid platform to propel our movement forward. This movements starts after end range pronation and we need this foot shape with a rise, en pointe, return from jump prep and walking.

Sally Harrison teaching at Victorian Dance Festival. Photo by Deb Cantoni Photography.

We have over 26 muscles of the foot and ankle that all work to decelerate pronation and accelerate supination. Some start and finish in the foot (intrinsic) and some in the calf area, but connect to the toes (extrinsic).

Foot training – This is a 3-step approach for dancers.

Optimal mechanics – pronate, tripod and supinate (these are really a full body movement as all joints connect to all others in the chain )
‘Foot Gym’ – specific strengthening for the foot such as Doming, Toe swapping, Piano and rises. These are strengthening exercises specific to dance as an activity (not regular foot function!)
Foot care – release, massage, nail care, brushing, barefoot work; to allow the feet to recover after the workout of dance (often in non optimal footwear — pointe shoes, heels, tap shoes, etc)

Common dance foot injuries

Sesamoiditis – excess stress in this area under the 1^st toe ( common from ‘fishing’ ).
Tib post tendon or posterior impingement – excess stress in this area from non-optimal supination and pronation mechanics, fishing and control issues higher in the chain.
Stress fractures (2^nd, 5^th) – excess stress from non-optimal foot mechanics and load.
Bunions – no, these are not normal, or hereditary; they are a sign of non-optimal foot timing again.

Want to learn more about your feet ?

Start with these videos!

The foot and the dancer: The foot in motion