{"id":318,"date":"2024-12-03T00:01:00","date_gmt":"2024-12-03T01:01:00","guid":{"rendered":"https:\/\/crunflorvame.com\/?p=318"},"modified":"2025-07-23T09:31:21","modified_gmt":"2025-07-23T09:31:21","slug":"intro-to-the-foot-a-marvel-of-motion","status":"publish","type":"post","link":"https:\/\/crunflorvame.com\/index.php\/2024\/12\/03\/intro-to-the-foot-a-marvel-of-motion\/","title":{"rendered":"Intro to the foot: A marvel of motion \u00a0"},"content":{"rendered":"

Let\u2019s start from the ground up\u2026<\/p>\n

The human foot is a complex structure, vital for movement and balance. With 26 bones and 33 joints, it handles immense forces and adjusts to different surfaces, enabling various movements like walking, running, jumping and, of course, dancing! One crucial aspect of foot mechanics is the \u201ctripod foot,\u201d which refers to three key contact points: the heel, the base of the big toe and the base of the little toe. A good tripod distributes body weight evenly and maintains stability\u200b with our balance. \u00a0<\/p>\n

The foot essentially has 2 movements:<\/p>\n

    \n
  1. Pronation \u2013 a mobile adapter<\/strong>. A foot that spreads, opens and accepts load. This action fires up all of the extensor muscles of the body. It is a vital movement and not to be confused with a \u2018rolling in foot\u2019. We need to see a good pronation when we pli\u00e9\/fondu\/jump, prep and land\/squat, lunge and with walking.<\/li>\n
  2. Supination \u2013 a rigid lever<\/strong>. A foot that provides a solid platform to propel our movement forward. This movements starts after end range pronation and we need this foot shape with a rise, en pointe, return from jump prep and walking.<\/li>\n<\/ol>\n
    \n
    \"Sally<\/a>
    Sally Harrison teaching at Victorian Dance Festival in Australia. Photo by Deb Cantoni Photography.<\/figcaption><\/figure>\n<\/div>\n

    We have over 26 muscles of the foot and ankle that all<\/em> work to decelerate pronation and accelerate supination. Some start and finish in the foot (intrinsic) and some in the calf area,\u00a0but connect to the toes (extrinsic).<\/p>\n

    Foot training<\/strong> \u2013 This is a 3-step approach for dancers.<\/p>\n

      \n
    1. Optimal mechanics<\/strong> \u2013 pronate, tripod and supinate (these are really a full body movement as all joints connect to all others in the chain )<\/li>\n
    2. \u2018Foot Gym\u2019 <\/strong>\u2013 specific strengthening for the foot such as Doming, Toe swapping, Piano and rises.\u00a0\u00a0 These are strengthening exercises specific to dance as an activity (not regular foot function!)<\/li>\n
    3. Foot care<\/strong> \u2013 release, massage, nail care, brushing, barefoot work; to allow the feet to recover after the workout of dance (often in non optimal footwear \u2014 pointe shoes, heels, tap shoes, etc)<\/li>\n<\/ol>\n

      Common dance foot injuries<\/strong><\/p>\n

        \n
      • Sesamoiditis \u2013 excess stress in this area under the 1st<\/sup> toe ( common from \u2018fishing\u2019 ).<\/li>\n
      • Tib post tendon or posterior impingement \u2013 excess stress in this area from non-optimal supination and pronation mechanics, fishing\u00a0and control issues higher in the chain.<\/li>\n
      • Stress fractures (2nd<\/sup>, 5th<\/sup>) \u2013 excess stress from non-optimal foot mechanics and load.<\/li>\n
      • Bunions \u2013 no, these are not normal, or hereditary; they are a sign of non-optimal foot timing again.<\/li>\n<\/ul>\n

        Want to learn more about your feet ?<\/strong><\/p>\n

        Start with these videos!<\/p>\n

        The foot and the dancer: The foot in motion<\/strong><\/p>\n

        \n
        \n