It’s every dancer’s dream to have the perfect foot arch. A great arch makes lines look longer and movements flow better. Who wouldn’t want that? Some dancers might be blessed with naturally high arches, but others have to put in a bit more effort. That strength and flexibility can be improved upon with consistent stretching and training.
Theraband Resistance Exercise
Use a resistance band (Theraband) to strengthen and shape your arch. You can start out by sitting with your legs extended, loop the band around the ball of your foot, and slowly point and flex while keeping your ankle stable. This not only improves arch flexibility but also strengthens the small muscles that create a more defined curve for that more noticeable arch.
Doming Exercise (Foot “Arch Lifts”)
You’re going to want to lose the socks and shoes for this one. While barefoot, try to lift the arch of your foot without curling your toes. Think about slowly sliding the ball of your foot closer to your heel. It’s a small, subtle motion, but practicing it regularly builds the muscles that actually create the arch shape. This is an easy one to do every day.
Towel Scrunches
A towel is going to become your favorite workout tool. This is especially great if you don’t own a Theraband, but it can also be used with the Theraband exercise. Place a towel flat on the floor and use your toes to scrunch it up toward you. This strengthens your foot muscles, which helps pull your arch upward and makes your foot look more defined in pointe work and jumps. It is normal for it to be difficult at first, so don’t get discouraged. Just keep trying!
Marble or Pencil Pick-Ups
This one is going to feel silly, but it really works. Scatter a few marbles (or pencils) on the floor and try picking them up with your toes. This playful exercise trains your toes and arches to work together, improving control, strength, and definition.
Rolling Out With a Ball
This is a great exercise for the end of your workout, when your feet start to get sore. Use a tennis ball, lacrosse ball, or even a frozen water bottle to massage the bottom of your foot. Rolling out helps release the tightness your feet might be feeling, increases blood flow, and makes your feet feel more free when it comes to pointing.
Consistency Over Perfection
Remember: as with anything else, arches improve with time, not overnight. Doing a few of these exercises daily will gradually build strength and flexibility. Even if your arch isn’t naturally super high, working consistently will make your feet look cleaner, stronger, and more expressive. Keep trying every day, and you will see improvement. You got this!
