Whatever genre of dancing you’re doing, stretching is essential to keep your body flexible. If you are a ballet dancer, keeping your feet stretched and limber is particularly important. All dancers work hard for that elusive “banana foot”, and foot stretchers are among the most popular tools for this purpose.
Choosing the right foot stretcher for ballet dancers is of equal importance as choosing the right athletic shoes. Using an arch stretcher is a good way to improve your pointe. By taking a few minutes to stretch your feet, you can prevent a lot of injuries.
What is a Foot Stretcher?
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This high-efficiency instep shaping device is used in the fields of ballet, dance, gymnastics, cheerleading, and other athletics to stretch the arches of the foot. A professional foot stretcher for ballet mainly focuses on pressing, pushing and pulling the tiptoes instep, legs and feet, while stretching the muscles and ligaments for the big, middle and small in-steps. These helpful tools are available in a plethora of designs and materials, making it easy to choose the one that matches your preferences.
Solid wood models are made from imported high-quality logs, they are very tough and have a beautiful texture. This protected ergonomic design comes with two supportive curves. The main upward curve underpins the curve of the foot while the second upward curve behind the heel container base bolsters the back piece of the heel joint amid stretching. The whole log is cut for shaping and is finely polished to create a smooth feel. This ballet arch stretcher comes with a rubber ring that is thicker and durable. With a weight of around just 1 kilo, this model is not too heavy to carry it with you on practice.
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Arch Genie ballet foot stretchers are also a good option since they are made from durable, high-quality materials that guarantee good arch support. This foot stretcher has a flat board and is recommended as a jumping-off point for beginners. Because the board is flat, you can easily control the stretch – which is key to reducing the risk of injury. Another great thing about this flat design is that it makes it difficult to over-stretch the arch, which is why this style is preferred as an entry-level stretcher. The Arch Genie II is made with advanced heel comfort technology for a more comfortable stretch. It provides a dynamic foot stretch that is excellent for modern dance, ballet, tap, hip hop, and all other forms of dance. These modern tools are available in multiple colours and designs, including lulu, rosette, tropical, zebra, and more.
Benefits
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If you include a gentle session of foot stretching in your warm-up before class, your feet may feel more elastic, warm, and ready to start and dance full-out. Since the foot stretcher provides a highly dynamic and active stretch for your feet, the elasticity and range of motion of your entire leg can be improved.
Ballet foot stretchers are an excellent way to prepare for performance, competition or audition. The foot stretcher will mould to your points correctly and will help you rise to your points easier. It’s also a great way to treat your exhausted and swollen feet at night.
How to Use It
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It’s important to use the foot stretcher carefully, especially if you are new to this stretching game. For beginners, 20minutes 2-3 times per day is a great start. When you use a foot stretcher, you’re attempting to stretch or lengthen soft tissue/ligaments that aren’t typically meant to stretch. Over-stretching can do more damage than good, which is why the “rule less is more” applies here.
Also, make sure not to force things. If you think that you can’t stretch your leg further or last longer – you’re probably right. Let your feet take the time to adjust and work gradually with it.
When stretching your feet, you should be incorporating lots of foot strengthening exercises to ensure you don’t sacrifice the stability of your foot. A good rule of a thumb would be to avoid stretching from a cold start. Make sure to warm up your feet before using the arch stretcher.
Simple Foot Stretch Exercises
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To limber up your foot before attempting to use the foot stretcher, you can try the following exercises:
- Sit in a chair with your feet flat on the floor. Lift your left leg, so your foot is off the floor. Use your big toe to make circles in the air, moving in a clockwise direction. Try to make 15 to 20 rotations. After this, reverse the direction and make another 15 to 20 circles. Repeat this exercise with your right foot.
- Sit in a straight-backed chair with your feet flat on the floor. Pick your left foot up and place it on your opposite thigh. Then, grab your toes with one hand and pull them up toward your ankle until you feel a stretch along the bottom of your foot and in your heel cord. Gently massage the arch of your foot with your other hand during the stretch. Hold for 10 seconds and repeat this exercise 10 times on each foot.
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