Chicago Dance Gazette Theraband Exercises: Three for Your Feet
Leni Manaa-Hoppenworth, PT
Theraband, or elastic latex bands, are often used in a rehab setting to help injured dancers recover quickly after injuries. Healthy dancers, too, have realized the pros of using Theraband and have long since invested in short bouts of time in their daily routines to fine tune their instruments and to prevent injuries. If you've never considered Theraband there are some great reasons for you to try it: 1. Theraband is inexpensive. You can cut to order at $5 a yard; 2. Theraband is portable. It will easily fit in your dance bag; and 3. It's effective if used properly.
Below are three great Theraband exercises for your feet. You will need a length of Theraband about 1 yard long (Theraband comes in a range of resistance. For beginners I recommend the red Theraband which is light resistance. For intermediate and advanced the green or medium resistance can be used.) Remember you will gain more out of each exercise if you do the movement slowly with control rather than doing many repetitions without thought. Other general guidelines:
- Do each exercise on both legs at least 10 times initially once a day. Increase repetitions and frequency as you gain strength.
- Be ever aware of your ankle alignment. Prevent sickling throughout each movement.
- Remember that if you feel undue pain during the exercise, stop immediately. You may be overdoing it or aggravating an old injury. Take a break and try again later. Consult with a rehab specialist if your problem continues.
Flex and Pointe
Works the ankle stabilizers, strengthens the arch and toes, stretches the achilles tendon.
- Sit with your leg stretched in front of you in parallel with your knee straight. Position the center of the Theraband beneath the ball of your foot and under the toes.
- Start with your foot flexed. Take up the slack and keep the band parallel to your legs. Keep the tension constant by keeping your arms in a fixed position.
- Slowly stretch the foot into a pointed position. Hold for 3 counts then return to the starting position. Repeat.
Flex and Relax
Works the ankle stabilizers, strengthens the ankle flexors, helps to prevent shin splints.
- Sit with your ankle crossed over the opposite leg. Position the center of the Theraband over the metatarsals and toes.
- Start with your foot relaxed. Take up the slack and keep the band on the same horizontal plane as your foot (If you hold the band above your foot your are more likely to sickle). Keep the tension constant by keeping your arm in a fixed position.
- Slowly flex the ankle. Hold for 3 counts then return to the starting position. Repeat.
Toe Crawl
Works the arch and toe flexors, helps to prevent plantar fascitis.
- Can be done sitting or standing. Lay out the Theraband flat. Position the foot lengthwise on the Theraband.
- Start with your foot relaxed. Then extend your toes while keeping the rest of your foot on the band.
- Curl your toes as you try to gather up the band underneath your foot. Hold for 3 counts then return to the starting position. Try to gather up more of the band with each repetition.
Follow the guidelines above and give yourself 6-8 weeks to feel the difference in your dancing. Maintain what you gained by keeping up with the exercises at least 3 times a week. Happy dancing!
References
Get Stronger by Stretching with Thera-Band by Noa Spector-Floc
Therapeutic Exercises by Caroline Corning Creager
Model
Hannah Leben of Cerqua Rivera Dance Theater
