How to Stretch Ankles to Prevent Ballet Injuries

The ankles are one of the most commonly injured parts of the body in ballet. To prevent injuries, take care of your ankles by stretching and strengthening them properly. Simple stretches done before class or in your spare time can improve range of motion and stability in your ankles.

Instructions

1. Flex your ankle. From a seated position with legs in front of you, bring your toes up toward your body, keeping your calf resting on the floor. Use your ankle tendons to lift your heel off the floor and bring your toes back. Hold for 5 seconds then relax your foot to a natural position. Repeat 10 times with each foot.

2. Point your toes down and toward the floor in the pointe position. Hold for 5 seconds then relax your foot to a natural position.

3. Relax your foot and circle your toes to the inside toward your other foot. Hold for 5 seconds then circle your foot back to the center.

4. Rotate foot out from the center away from your other foot. Hold for 5 seconds then circle your foot back to the center.

5. Draw the alphabet with your toes and ankles on each foot.This provides a full range of movement for your ankle and helps you gain flexibility, control and strentgh.

Tips & Warnings

• Practicing with good form is also important to strengthening your ankles and the supporting achilles tendon and calves.