Beyond Footwork

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

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.