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.
Rise up, centered and strong. (Step 1)
Vogel's standing relevé exercise is a true test of strength. "It's amazing how many dancers get tired before they've gotten to 15," she says. "Especially when they do it on one foot." The focus should be on rising up through the center of the ball of the foot. Be conscious of not supinating (distributing more weight to the pinky-toe side). "I don't want them to overcorrect," says Vogel.
- Standing in parallel with your feet about hips' width apart, wrap a TheraBand around one ankle, pulling both ends past the opposite ankle to attach to a sturdy fixture away from your body.