Dance Your Way to Stronger Ankles: The Best Ballet Exercises for Ankle Strengthening

The Best Ballet Exercises? While ballet may be beautiful to watch, the strength and athleticism required to perform ballet at a professional level is often underestimated. A large part of a ballet dancer’s strength comes from their ankles and calf muscles. So, in order to help improve a dancer’s strength, ankle strengthening exercises are often included in their training regime.

There are a variety of ankle strengthening exercises that ballet dancers can do, ranging from simple calf raises to more targeted exercises that work the muscles and ligaments around the ankle. No matter what ankle strengthening exercises are being done, they are typically done with the purpose of improving a dancer’s balance, control, and jump height.

Pilates reformer footwork, standing on one leg and tracing the alphabet with your foot, or any similar exercises that work on ankle articulation and strength are good for ballet.

How do ballet dancers strengthen their ankles?

Stand with your feet parallel to each other. Move one foot a foot or so behind you. Raise the heel on your back foot, so that only your toes are touching the floor. Bend down, keeping your back straight so that the knee of your rear leg moves down toward the ankle of your front leg.

If you want to strengthen your ankles for pointe, you can start by sitting tall on the floor with your legs and feet stretched out in front of you. Then, use a resistance band to flex your ankle downwards. Repeat 10 times on one foot, then switch the band to the other foot and repeat.

How do I strengthen my weak ankles

One of the best ways to prevent ankle injuries is to strengthen the muscles and tendons around the ankle. This can be done through a variety of exercises, including:

1. Lose weight: Carrying extra weight puts extra strain on the ankles, so losing weight can help reduce the risk of injury.

2. Use correct footwear: Wearing shoes that fit well and provide adequate support can help reduce the risk of ankle injuries.

3. Warm up and cool down when exercising: Warming up and cooling down before and after exercise helps to reduce the risk of injury.

4. Write the alphabet using your toes: This is a great way to strengthen the muscles and tendons around the ankle.

5. Standing calf raises: This exercise helps to strengthen the calf muscles, which can help prevent ankle injuries.

6. Flex and stretch: Flexing and stretching the muscles and tendons around the ankle can help prevent injuries.

Ballet is a great way to develop foot and ankle strength, dexterity, and flexibility. The key is to focus on pointing the toes and using the feet against the floor. This will help you develop the muscles you need to perform ballet movements correctly.

Why do my ankles hurt after ballet?

The action of moving from demi pointe to full pointe places large amounts of load on the tendons around the foot and toes. Inflammation of these tendons can lead to pain along this tendon – starting from the big toe, travelling along the bottom of the foot or up the back of the ankle and lower leg.

Toe extension is important for overall foot health and mobility. Gently press down on the top of the foot until you feel a stretch across the front of the ankle. To increase the stretch, also gently press down on your toes so they curl.

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Does walking on tiptoes strengthen ankles?

This is an excellent way to tone your calves and improve your ankle stability. Be sure to keep your toes pointed forward and your body straight as you walk. You can hold your arms out to the side for balance if needed.

Ballet dancers need strong, supple legs to execute the lengthy balances, soaring jumps and high kicks of classical dance. Dancers who struggle with weak leg muscles may use small ankle weights to build strength and make their dancing more powerful. However, while ankle weights can help improve a dancer’s leg strength, they should be used with caution. If ankle weights are used excessively, they can actually lead to weak and inflexible leg muscles.

Why do dancers need strong ankles

Dancers need strong ankles to maintain balance and minimize the risk of injury. This is especially important for those who specialize in certain styles of dance that put a lot of stress on the ankles. by building up the strength in your ankles, you can help reduce your risk of injury.

If you’re looking to strengthen your ankles, this is a great exercise to try. Simply loop a resistance band around your foot and attach it to something heavy, like a table leg. Then flex your foot forward, backward and sideways, aiming for three sets of 15 repetitions each. By doing this regularly, you’ll see a significant difference in the strength and stability of your ankles.

Do calf raises strengthen ankles?

Calf raises are a popular exercise for many athletes because they help build ankle and posterior chain strength and stability. These are both important for any sport that requires sudden acceleration and deceleration (sprinting, jumping, landing).

This exercise is great for improving your balance and strengthening your ankles. Be sure to keep your feet flat on the ground as you squat down, and then come up on your tippy toes as you rise back up. Continue doing this for as many reps as you can.

Is ballet hard on ankles

Ballet is a beautiful art form, but it can come at a cost to the dancer’s feet. The pointe technique and pointe shoes can cause pain, injury, and even damage to the feet. Dancers not on pointe can also experience foot, shin, and ankle pain. With all the risks involved, dancers must be careful to protect their feet and ankles and seek medical attention if they experience any pain or injury.

It’s normal to dance between six to seven hours per day, equating to between 36-40 hours of classes per week. Usually, the class will begin at 10 am and rehearsals can continue until around 6 pm, with regular breaks.

How do I protect my ankle ballet?

It is very important to stretch the ankles and calves regularly to avoid tight tendons and injuries. Cross-training is also beneficial to provide extra support to the muscles and tendons that are constantly used in ballet.

Ankle sprains are the most common traumatic injury in dancers. This type of injury occurs when the foot is turned inwards, causing the ligaments on the outside of the ankle to stretch or tear. Treatment typically involves rest, ice, and elevation, along with wearing a supportive brace. In severe cases, surgery may be necessary.

Ballet clásico, ¿arte o deporte? - Mejor con Salud

Do ballet dancers break their ankles

Although tendinitis can occur in any dancer, it is most common in those who start to dance at a later age. This is because the tendons, which connect the muscles to the bones, have not yet fully developed. This can lead to inflammation and pain in the tendons, particularly in the Achilles tendon.

Dancers are also susceptible to stress fractures, which are tiny cracks in the bones. This is usually due to overuse, and it is most common in the metatarsals (the bones in the front of the foot). Stress fractures can be extremely painful, and can lead to further injuries if they are not treated properly.

Another common foot and ankle injury is ankle sprains. This is when the ligaments that support the ankle are stretched or torn. This can be a very debilitating injury, and can take a long time to heal properly.

If you are a dancer, it is important to be aware of these common injuries, and to take steps to prevent them. Warming up properly before practice, and cooling down afterwards, can help to reduce the risk of injury. If you do sustain an injury, it is important to seek professional treatment immediately, to ensure that you heal properly and don’t aggravate the injury

There are many benefits to taking ballet classes as an adult. One of them is that it helps to improve muscle tone. Each move strengthens and shapes the muscles, which in turn helps to tone the body. This toning of the muscles is a great way to stay in shape and look good.

Can you fix poor ankle mobility

If you have weak ankles, or if you want to improve your sports performance, doing ankle exercises and stretches can help improve your mobility and strength. Including ankle stretching and strengthening in your daily routine can help prevent accidents.

There are a number of exercises that can help improve ankle mobility. The five best exercises are:

1. Lacrosse ball myofascial work – this helps to release tightness in the muscles and connective tissue around the ankle joint.

2. Ankle end-range isometric stretch – this helps to lengthen the Achilles tendon and improve range of motion at the ankle joint.

3. Heel raises – these strengthen the muscles around the ankle joint and help to improve mobility.

4. Slow and controlled air squats – these help to improve flexibility and mobility in the hips and knees, which can also help improve ankle mobility.

5. Banded ankle dorsiflexion mobilization – this helps to improve range of motion at the ankle joint by stretching the calf muscles.

Beneficios del ballet: por qué a cualquier edad es buen momento para  iniciarse

What are banana feet in ballet

A perfect foot is one where the toes are neither too long or too short, and the arch is nicely curved. This is sometimes known as “banana feet” because the shape of the foot resembles a banana. Having perfect feet can help you in many activities,such as dancing or playing soccer.

This is a great way to strengthen your ankles and help prevent future sprains. When walking backwards, be sure to keep your ankles in plantarflexion (pointed downwards) to get the most benefit.


There are many ankle strengthening exercises that can be beneficial for ballet dancers. One exercise that can be done at home is to sit on the floor with your legs straight out in front of you and point and flex your feet. You can also try doing small hops on one foot and then the other. A professional could also give exercises specific to your needs.

Although ankle strengthening exercises for ballet may require some time and effort to master, the long-term benefits typically make the investment worth it for most dedicated dancers. These exercises can help to prevent injuries, improve technique, and increase stamina and conditioning, all of which can lead to better overall performance.


What are the benefits of ankle strengthening exercises in ballet?

The benefits of ankle strengthening exercises in ballet include improved stability, reduced risk of injury, and increased control and precision in movements.

The benefits of ankle strengthening exercises in ballet include improved stability, reduced risk of injury, and increased control and precision in movements.

Ankle strengthening exercises can help improve dance performance by increasing stability, control, and precision in movements. This can lead to a more confident and graceful performance.

What are the best exercises for strengthening ankles in ballet?

Some of the best exercises for strengthening ankles in ballet include ankle pumps, ankle circles, and relevés. Pliés, tendus, and dégagés can also be effective in improving ankle strength and stability.

Can ankle strengthening exercises prevent ankle injuries in ballet?

Yes, ankle strengthening exercises can help prevent ankle injuries in ballet by improving stability, control, and reducing the risk of overuse injuries.

How often should I do ankle strengthening exercises for ballet?

It is recommended to do ankle strengthening exercises 2-3 times a week, in addition to regular dance practice, to see the best results.

Is it safe to start ankle strengthening exercises if I have a previous ankle injury?

If you have a previous ankle injury, it is best to consult with a doctor or physical therapist before starting any ankle strengthening exercises. They can advise you on the best exercises for your specific injury and guide you in the healing process.

Can I do ankle strengthening exercises at home or do I need to go to a dance studio?

You can do ankle strengthening exercises at home or at a dance studio. There are many exercises that can be done without any equipment and can easily be incorporated into your regular dance practice or warm-up routine.

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