A Ballerina’s Guide to Building Strength and Flexibility in Your Feet

Ballet dancers are known for their poise, balance, and seemingly effortless grace but their strength and flexibility are no accident. According to Sarah James, a former professional dancer with the North Carolina Dance Theater and founder of Pilates by Sarah James, much of that precision stems from targeted exercises to stretch and strengthen their ankles, feet, and toes.

"About one-fourth of the bones in the body are in the ankle and foot," says James. "Resistance band exercises are great for ensuring your ankles are strong and aligned, preventing rolling in or out on your foot, which can lead to strain elsewhere in the body." Whether you’re a runner, skier, or someone just looking to improve balance and foot health, incorporating a dancer’s routine can benefit you.

How to Stretch Your Feet Like a Ballerina

1. Ball of the Foot Stretch

This stretch targets the ball of your foot while promoting flexibility and strength.

How to do it: 

• Sit on the floor with one knee bent.

• Hook a resistance band around the ball of your foot.

• Pull the band toward your face with your hands or loop it around your knee.

• Push the ball of your foot down against the band while allowing the band to gently pull your toes back toward your face.

• Adjust the tension for a deeper stretch by pulling the band further toward you.

2. Toe Stretch

Increase flexibility and control in your toes with this targeted exercise.

How to do it: 

• Sit on the floor and hook the resistance band over the tops of all five toes, anchoring the rest of the band under your leg.

• Pull the band toward your body while pushing your toes down against the resistance.

• Focus on reaching your big toe toward the floor.

• Note: If you’re new to this, you may experience some cramping—this is normal as your feet adapt.

3. Ankle Stretch

Strengthen and improve mobility in your ankles with this exercise.

How to do it: 

• Sit or stand with the resistance band wrapped around the side of your foot.

• Hold the band and pull it toward you while lifting your leg.

• When your foot reaches its highest point, gently roll it inward at the ankle for an added stretch.

4. Bottom of the Foot Massage

Relax and rejuvenate your hardworking feet with a deep tissue massage.

How to do it: 

• Use a spiky massage ball to massage the soles of your feet.

• Roll the ball under your foot with light to moderate pressure, focusing on any tension points.

• This not only stretches the bottom of your foot but also improves circulation and eases tightness.

Why Foot Strength and Flexibility Matter

Strong, flexible feet are essential for balance, stability, and overall movement. Whether you’re navigating stairs, running a marathon, or standing for long hours, healthy feet can help prevent pain and injury. Dancer-inspired stretches like these ensure your feet stay resilient, no matter your activity level.

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