Dancer Body

Correcting Bad Ankle Habits Developed by Dancers

Ankle injuries are the most common type of injury for dancers. Not only are they painful, halting any further progress until healed, but they are also extremely difficult to recover from. If a dancer severely hurts an ankle, or repeatedly hurts one, then it could easily put an end to one's career.

Most ankle injuries occur because of bad habits that are developed by the dancer. These habits should be prevented before developing, or broken if they've had the chance to become a part of the dancer's practice routine.

The two most common bad habits which a dancer has the tendency to develop are when the ankle is rolled in or out. In order to prevent injury and build ankle strength for more advanced dance moves, a balance must be found between these two extremes. If caught early enough, these habits can be easily corrected with proper guidance, focus and practice.

Rolling In

When a dancer has the tendency to roll the ankle inward toward the other foot, this sets the body out of balance and increases the chance for injury. This bad habit often develops because the dancer is trying to increase their turn out against their natural ability to do so. In this case, the dancer has the tendency to use their foot, ankle and knee instead of their hip muscles. Excessive stress from this bad habit is placed on the inner ankle.

This habit can be spotted by observing one's body when in demi pile. If you pause while doing various movements in demi pile, you can see whether or not you are rolling your ankles in. Correction can be made by aligning the hips in a straight line with the ankles during these movements.

Rolling Out

Normally, rolling the ankle out is caused by overcompensation in the correction of rolling the ankle in. This bad habit has a tendency to develop when the dancer over relaxes the core of the hips. This position can cause excessive stress on the outside of the ankle, as well as the knees, increasing a chance for injury.

This habit can be corrected by focusing on improving the turnout at the point of the hips downward. The dancer should focus on keeping the knees and ankles in line with the body while turning out from a slow opening while standing in parallel.

Bad habits can be replaced by good technique if the dancer will take an honest look at their posture during practice and focus on simple corrective movements.

About the Author

Svetlana Marintcheva of Adagio Ballet is in charge of the curriculum at our dance studio in Arlington VA. To find more information, visit our website today. AdagioBallet.com

every body says im a good dancer but...........?

every body says im a good dancer but i have stage fright i dont even like dancing im front my parents when i want to show them.....and i love dancing..what should i do to get over my stage fright?

You can start off by recording yourself and and showing them to people, that way you can see their reactions without you actually performing in front of them just yet.

Can you think of a reason why you have stage fright? A bad incident when you were younger? When you can get over those fears then you can start believing in yourelf.

As long as YOU believe in yourself, it shouldn't matter what people say. And it alraedy seems like people DO think you're good. So start believing.

If you want a larger audience you can try uploading the video on youtube. Goodluck!

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