Download Proper Positions for Standing Flat and En Relevé/En

DANCE
is unique in nature. It is an
artform, but dancers also
use their bodies like athletes. Unlike the majority of sports, 70% of injuries that dancers
sustain are to the foot and ankle. This is because of the movement performed requires a
great range of motion and force through the foot
and ankle. Positions such as demi plié demands
a robust, full weight-bearing dorsiflexion while
dancing en pointe demands an extensive (or
supernormal), full weight-bearing plantar flexion
– and the artist may have to quickly shift from one
extreme to the other in a matter of seconds. Applying correct technique is one way dancers can help
themselves from incurring further injury.
Proper Positions for Standing
Flat and En Relevé/En Pointe:
WHEN
standing in turnout position,
don’t let the midfoot arches
roll towards the floor or grip the toes on the floor.
These actions can strain the tendons. Particularly
common when trying to force turn out not originating at the hips. This overcompensation throws the
body out of alignment and can also lead to injury
in the knees, hip and lower back.
• Instead, create a stable foundation with arches
lifting, feet relaxed on the floor and control the
turnout with the hip external rotators.
WHEN
pointing the
foot, or standing on relevé, keep the ankle
neutrally plantarflexed using both
invertors and evertors to support
the ankle. This creates a better
aesthetic line and healthier base of
support for balance when in relevé.
AVOID
inverting or sickling the foot
by having the toes point
inwards. A sickled foot can cause instability in the
ankle and lead to ankle sprains.
GOOD
posture is
important.
Even when standing in turnout
positions, posture should always start with a neutral pelvis
and lumbar spine, and the upper
trunk and head should stack nicely
on top of the hips and legs.