IADMS New York 2002   [back to the Category]

“Footprints:” Finding A Strong, Stable Base (A Hands-On Study of Intrinsic and Extrinsic Foot Muscle   [read the french version]

Author :   Maureen O’Rourke, BFA, LMT, CNMT

“Footprints:” Finding A Strong, Stable Base
(A Hands-On Study of Intrinsic and Extrinsic Foot Muscles)


Maureen O’Rourke, BFA, LMT, CNMT
New World School of the Arts
Dance Division
Miami, Florida, USA


Knowledge about the foot and arch support is crucial for good dance technique and injury prevention. Reviewing the basic structure and muscles, then learning specific exercises and stretches for the area, can increase proprioceptive awareness and allow relaxation and better alignment of the feet. This creates a broader, more stable base for more effective balance, less work for smaller, “fine-tuning” muscles, and increased stamina and shock absorption.

Following a brief review of the bones and muscles of the foot and calf, participants in this workshop will learn a sequence of exercises, stretches and massage for this area. These may include (time and materials permitting) Theraband warm-up exercises for plantar flexors, dorsiflexors, evertors and invertors at the ankle, stretches for front, back, and sides of the calf and ankle, “arch stretch,” “doming,” “inchworm,” “bunion exercise,” “toe gymnastics,” and the “tennis ball roll.” We’ll then compare “before and after” footprints to see if we can see changes as a result of the workout, looking at alignment of foot and toes, amount of foot surface touching the floor, etc.