How can you prevent injuries when starting en pointe

Foot and ankle injuries are a common challenge for dancers, especially those who dance en pointe. Whether it’s a minor sprain that heals quickly or a more serious, chronic issue that can affect a dancer's career, these injuries are often, unfortunately, considered just part of the reality of dance. However, it's estimated that up to 90% of these injuries in dancers could be prevented with proper care, preparation, and training.

The Importance of Pre-Pointe Conditioning

The key to preventing injuries begins before a dancer even steps onto pointe shoes. Pre-pointe conditioning plays a vital role in strengthening the muscles and improving balance in the feet and ankles. The main reason for injuries while dancing en pointe is often a discrepancy between the activation of intrinsic (deep) foot muscles and extrinsic (larger) foot muscles. If the intrinsic muscles, which are responsible for stabilizing and controlling movement, are not properly activated and strengthened, the larger extrinsic muscles tend to bear the brunt of the work. This imbalance can lead to injuries such as tendon strain, ankle impingement, and toe blisters.

By focusing on building strength and endurance in these deep foot muscles during the pre-pointe stage, dancers can create a solid foundation for safe and effective pointe work. Regular exercises that target these intrinsic muscles, combined with mindful attention to technique, can help dancers develop better foot articulation and reduce the risk of injury.

Ongoing Assessment for Injury Prevention

Injury prevention doesn’t stop once a dancer starts dancing en pointe. Repeated assessments of foot and ankle mechanics are essential for maintaining proper technique and identifying potential issues before they develop into serious injuries. Regular check-ins ensure that dancers are consistently refining their technique and reinforcing the activation of the deep foot muscles. These assessments should be part of an ongoing process, helping dancers monitor their progress and adjust their technique as needed.

Recognizing and Addressing Issues Early

As dancers progress in their careers, they often develop a keen sense of when something in their body feels “off.” Early recognition of discomfort or small issues in foot and ankle mechanics can help prevent them from escalating into major injuries. If dancers can address problems as soon as they arise, they may be able to avoid more serious injuries down the line.

Conclusion

Incorporating pre-pointe conditioning, regular technique assessments, and paying attention to early signs of discomfort are essential for preventing foot and ankle injuries in dancers. By focusing on strengthening the intrinsic muscles of the feet, refining technique, and taking proactive steps to address issues early, dancers can ensure a safer and longer career en pointe.

The Perfect Pointe System is an ideal tool for dance teachers to use to carefully assess all prospective pointe students, allowing time to correct any issues before commencing pointe work. The system can also be used for older dancers to continue assessments as they develop their training en pointe.