Beyond Footwork
Pilates Style|March - April 2020
Originally designed to help dancers rise up from foot and ankle issues, these movements go beyond improving your relevé, helping you to cultivate a better base of support, from the ground up.
By Marimba Gold-Watts
Beyond Footwork

ALTHOUGH WE RECEIVE A HUGE AMOUNT OF PROPRIOCEPTIVE FEEDBACK FROM OUR FEET, THIS FOUNDATIONAL AREA OFTEN CAN BE OVERLOOKED IN A TRADITIONAL PILATES SETTING.

This might be due to the footstrengthening exercises themselves, which tend to be overly generalized without always incorporating the entire kinetic chain.

In my studio in New York City, I work with professional, aspiring, recreational and retired dancers, so I see my fair share of foot and ankle injuries and dysfunction. After a major ankle injury while dancing professionally left me unable to walk for more than four years, I spent 13 years working with this unique population. Here, my aim is to share what I learned, as well as some of the exercises that have helped both myself and my clients gain strength and heal.

Even though these movements were developed for dancers, nobody is immune to foot and ankle issues. I have also used these exercises successfully with a nondancer population to increase balance and proprioception, improve foot and calf strength, and integrate the entire body. I’ve found that many clients these days walk into the studio with foot and ankle problems, and often training programs do not have time to address more than basic strengthening exercises. I believe that having a good foundation and base of support through the feet and hips transforms the entire kinetic chain, and can help encourage a more balanced recruitment of the hips and pelvis.

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

MORE STORIES FROM PILATES STYLEView all
Pilates Style

Finding New Momentum

Overcoming obstacles caused by the pandemic, the virtual version of this popular festival still achieved its goals.

time-read
3 mins  |
September - October 2020
Carola Trier's Extraordinary Journey
Pilates Style

Carola Trier's Extraordinary Journey

In his authoritative biography of the first woman to open a studio, Reiner Grootenhuis delved into her personal papers to tell the harrowing story of her time in a prison camp during World War II.

time-read
10+ mins  |
September - October 2020
Racism in the Pilates Industry
Pilates Style

Racism in the Pilates Industry

Incidents of police brutality and the ensuing Black Lives Matter protests have shed a bright light on systemic racism in the U.S., including in the Pilates industry. Here, Black instructors share their experiences.

time-read
10 mins  |
September - October 2020
For Self-defense
Pilates Style

For Self-defense

Moves of the Month

time-read
8 mins  |
September - October 2020
Comfort Food Made Healthy
Pilates Style

Comfort Food Made Healthy

This fall, cozy up to tantalizing comfort food that’s also healthy. A new cookbook from Kristin Cavallari shows you how.

time-read
9 mins  |
September - October 2020
Pilates Postcard
Pilates Style

Pilates Postcard

A Pilates teacher shares how the method is making waves abroad.

time-read
2 mins  |
September - October 2020
The Ultimate Gift
Pilates Style

The Ultimate Gift

One year ago, Kahley Schiller’s life was completely upended by an extreme health crisis. But thanks to her 20-year Pilates practice, the 40-year-old was able to recover quickly.

time-read
9 mins  |
September - October 2020
Revelations
Pilates Style

Revelations

For Sarita Allen, a star of the Alvin Ailey American Dance Theater, and a protégée of Kathleen Stanford Grant, Pilates was key to her decades-long career.

time-read
10+ mins  |
September - October 2020
Pilates Style

Meaning WITHIN THE Movement

The Five Elements of Chinese Medicine help you go deeper into your practice, promising plenty of play along the way.

time-read
10+ mins  |
September - October 2020
PILATES IN THE HOOD
Pilates Style

PILATES IN THE HOOD

Though she’s trained many top stars, Kim Carruthers says she’s most proud of her work as the founder and director of a nonprofit bringing the method to underserved communities.

time-read
3 mins  |
September - October 2020