By strengthening the intrinsic muscles of the foot and ankle, a dancer can help prevent or correct existing pronation. Having strong intrinsic foot muscles keeps the arches aligned, preventing them from dropping inward.
Here, Vogel shares three strengthening exercises to help correct and prevent pronation. She advises dancers to include these in their cross-training regimen.
Strengthen your posterior tibialis. (Step 1)
The posterior tibialis, a muscle that runs along the back of the lower leg, helps to lift and hold the arch in the middle of the foot. When a dancer regularly pronates, it is underactive. "I would encourage dancers to notice when it is that they start to get fatigued and see if they can increase [the number of reps]," says Vogel. "Many of them will get fatigued at a lower count."
- Seated in a chair, cross your right leg over your left, resting it on your thigh so that the area just above the ankle is making contact, and the foot and ankle are free to move.