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 2)
- Loop the end of a TheraBand around the arch of your right foot, pulling the band down to hook under your left foot. Hold the end of the band with your right hand next to your hip. The band should make a V shape.
- Slowly sickle and unsickle your right foot.
- Do 3 sets of 10 repetitions.