1. The dancer in training
The Foot

2. Learning Outcomes By the end of the lesson:
You will have developed an understanding concerning the key sections of the foot.
Understand how the foot is used within dance.

3. Homework
Using your text book, write down in your book postural problems and injuries of the foot (p18). Make notes on these issues. Also include the problems associated with pointe work (p19).

4. The foot
The bones of the foot are arched longitudinally and transversely providing a flexible platform through which to transmit weight to the floor and absorb shock.

5. The Foot
The many small intrinsic muscles in the foot are layered to connect the 26 bones in the arches, metatarsals and phalanges.
These intrinsic muscles are important because they allow the foot to point strongly with straight toes.
Weak intrinsics will cause the toes to claw, because the flexor muscles will be over powerful.

6. Which ballet exercises can improve the strength of the foot?
Good practice in dance training aims to increase strength and suppleness of the feet.
In ballet, exercises such as;
Battement tendu
Degage
Frappe
Releve
Strengthen the intrinsic muscles of the feet.

7. Movements performed by the foot are:
Plantar flexion – pointing downward
Dorsiflexion – top of the foot points upwards
Inversion – inner boarder of the foot lifts
Eversion – outer boarder of the foot lifts
Adduction – turns foot inward
Abduction – turns the foot outward
Supination – combines adduction and inversion
Pronation – combines abduction and eversion (looks like a flat, duck footed walk)

8. Which other muscles help to move the feet?
The other muscles which move the foot start below the knee and connect to the bones of the foot. These are as follows;

9. Peroneus Longus/Brevis Flexor Hallucis Longus Extensor Hallucis Longus
MUSCLE
Gastrocnemius
Soleus
Anterior Tibial
Posterior Tibial
Peroneus Longus/Brevis
Flexor Hallucis Longus
Extensor Hallucis Longus
ACTION
Plantar flexion of the foot – pointing or rising
Plantar flexion of foot – rising onto demi pointe in plie
Dorsiflexes and inverts the foot
Plantar flexes and inverts the foot
Plantar flexes and everts the foot, gives lateral stability to ankle
Flexes big toe, helps to stabilise inside of ankle
Extends big toe and assists in dorsiflexion of foot.

10. Task, what is my foot doing?
Dorsiflexion

11. Task: What is my foot doing?
Plantar Flexion

12. The sections of the foot
The foot is split into 3 sections to aid stepping: forefoot, midfoot and hindfoot.
This forms 3 arches: inner, longitudinal and transverse arch.
We notice these 3 sections when we walk, run or jump.
Strong, flexible feet are one of the dancer’s most valuable assets!!.

14. The hindfoot (tarsus)
The tarsus section of the foot is made up of 7 bones: talus (ankle), calcaneus (heel), cuboid, navicular & 3 small cuneiform bones
In correct alignment, the lower leg (tibia/fibula) rests on the talus on the same medial line as the ball of the foot
This means that when you plie the knee should align over an imaginary line extending out from the middle toes. This is crucial for safe landing in jumps.

15. The midfoot
The midfoot consists of the navicular, cuboid and three cuneiform bones.

16. The forefoot (Metatarsus)
The metatarsus consists of 5 long metatarsals and leads to the toes, which are the phalanges.

17. The foot Has several arches for normal function.
Medial longitudinal arch: from heel to heads of metatarsals.
Lateral longitudinal arch: from heel to head of the 5th metatarsal.
Transverse arch: is under the ball of the foot along the head of the metatarsals.
Metatarsal arch: dome-shaped, and running across the front heads of the metatarsal bones.

18. The metatarsal arch Is supported by ligaments and lumbrical muscles.
The 2 most important ligaments in the foot are;
The spring ligament (between calcaneus and navicular)
The plantar ligament (between calcaneus to cuboid and the 3 middle metatarsals)

19. Why are the arches important?
The arches give the foot its strength and flexibility and allow it to withstand the shocks involved during weight transference.
If arches collapse then serious misalignments occur not only in the foot but also in the rest of the body.
A collapsed medial arch leaves a pronated foot and the foot rolls in on the inner border (eversion).

20. The use of the foot in different dance genres.
In classical ballet the foot is normally plantar flexed (pointed).
Whereas in modern dance the foot is often dorsi-flexed.

21. It should be noted that in classical ballet wherever the foot is not plantegrade and weight bearing it is plantarflexed conveying a length of line and endlessness characteristic with the expression of the openness of classical dance.
The use of the joint gives it a lighter ethereal quality whereas in contemporary dance the dorsiflexed foot is used to break the line and give it a jagged quality. This closeness to the ground gives it a more real and earthy quality.

22. In conclusion
The foot is one of a dancers most important assets. Unfortunately feet experience a lot of strain due to the athleticism involved in all dance genres.
They must be looked after in order to avoid injury, such as broken bones, sprains and strains.
Why not try to vary the use of your feet in your choreography, have you tried dorsiflexion as well as plantar flexion?