How to Get High Arches for Ballet Dancers: Fast Results in 2024

Ballet dancer doing pointe work on a ballet barre

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At the top of the list for all dancers is having beautiful feet and high arches.

As much as dance has evolved over the years, aesthetics still play a significant role in ballet, whether we like to admit it or not.

But how can you develop and improve your arches if you’re not naturally blessed with them?

No need to fear my flat-footed friends, you’ve come to the right place.

In this blog post, I’ll provide you with practical tips and exercises to help you achieve the high arches you desperately dream of.

WHY ARE HIGH ARCHES IMPORTANT FOR BALLET DANCERS?

High arches are important for ballet dancers for two reasons: aesthetics and functionality.

From a visual standpoint, high arches compliment the shape of the legs by creating a beautiful line from the foot through the leg.

This leads to a more elegant and streamlined line.

Single arm and leg of a ballet dancer with high arch

In terms of functionality, high arches:

Provide a strong, supportive platform for dancers, particularly when balancing on pointe
Distribute your body weight more evenly over your toes, improving stability and control during turns and jumps
Allow for better articulation of the foot, which aids in smooth transitions between movements
Can reduce muscle fatigue in your legs and feet

However, developing the right strength and flexibility to support your arches is key to maximising their potential.

TYPES OF BALLET FOOT ARCHES

Before we look at exercises to improve arch strength and flexibility, it’s important to understand the different types of foot arches.

By understanding your foot arch type, you can tailor your conditioning routine to help you achieve the best results.

Info graphic of different arch types: low, normal and high — _{Image credit: reddit.com}

HIGH ARCH

High arches are characterised by a pronounced curve in the foot, which creates a striking visual effect when the foot is fully stretched.

This type of arch not only enhances the aesthetics of the line and shape but also provides a strong platform for balancing on both demi pointe and pointe.

However, dancers with high arches may face challenges such as relying too much on the foot’s flexibility.

This can lead to weak ankles, sinking in the shoes, and potential pain in the Achilles tendon if the necessary strength and support aren’t developed.

MEDIUM/NORMAL ARCH

Medium or normal arches are quite common in the dance world and aren’t necessarily a bad thing.

This type of arch is neither too high nor too low and is generally well-supported, offering you a stable platform.

The problem here lies more with the strength of the toes rather than the arch itself.

Dancers with medium arches might find they have stronger ankles and better weight distribution.

However, if you find getting over the box of your pointe shoes challenging, you’ll need to focus on improving your instep and developing your arch flexibility.

LOW ARCH OR FLAT FOOT

Low arches, or flat feet, exhibit minimal curvature, causing the entire sole to make contact with the ground.

This can pose challenges for dancers, as it may affect alignment and support, potentially leading to strain and discomfort.

Dancers with low arches need to focus on strengthening their feet and improving their alignment to counteract the lack of natural arch support.

By doing this, you’ll reduce the risk of injury and discomfort caused by overpronation (when the foot rolls inward excessively).

IMPROVING THE HEIGHT OF YOUR ARCHES

The natural height of your arches is largely determined by genetics, but that doesn’t mean you’re out of luck if your arches are not as high as you’d like.

Strengthening the arches is crucial for the long-term health of your feet, especially for dancers, whose feet are their primary tools.

Dancer showing off her high arches — _{Image credit: pinterest.com}

Whether you’re aiming to enhance the height of your arches or maintain the overall shape of your feet, regularly performing targeted exercises is crucial.

Even dancers with naturally high arches benefit from ongoing conditioning to ensure their feet remain strong and healthy.

Regardless of your foot type, there’s always potential for improvement.

Keep at it and your hard work will pay off!

ESSENTIAL EXERCISES TO GET HIGH ARCHES

Here are 5 essential exercises to help you get high arches:

Big Toe Lifts
Towel Scrunches
Sock Grab and Drop
Demi Pointe to Pointe Push Off and Circles
Floor Barre Flex and Stretch

1. BIG TOE LIFTS

This exercise targets and strengthens the muscles that lift the arch.

Start with your foot flat on the floor, lift just your big toe while keeping the other toes firmly pressed down, then lower it back down.

Repeat this 10 times.

Next, reverse the movement by keeping your big toe down and lifting the other four toes together.

This helps build foot strength and promotes arch development.

2. TOWEL SCRUNCHES

Towel scrunches are excellent for engaging the intrinsic foot muscles.

Start by placing a towel flat on the floor.

Then use your toes to pull the towel toward you (keeping contact with the floor) until it’s fully scrunched or you can’t pull the towel any more under your foot.

Repeat this exercise 5 times on each foot.

This will activate your arches and help improve both toe and arch mobility.

3. SOCK GRAB AND DROP

As the name suggests, place a sock on the floor and use your toes to pick it up, then release.

Aim for 10 repetitions on each foot.

This simple yet effective exercise targets the muscles that support the arch, improving foot dexterity and enhancing the strength in your arch.

4. DEMI POINTE TO POINTE PUSH OFF AND CIRCLES

This is a great standing exercise to work on your arches at the barre by using your toes to press off the floor.

Start in 1st position, pressing down into the floor with your metatarsals.

Then quickly stretch your feet and lift off the floor, similar to a saute (but without actually jumping).

The movement should be quick, with a rebounding action from the floor.

Do 10 repetitions before switching legs.

Next, in 1st position, extend one leg to tendu a la seconde and make small clockwise circles using only your toes.

Demi pointe to pointe push off and circles exercise

Complete 10 fast circles before switching legs.

These barre exercises will effectively target the toes and arches, boosting your jumping ability, articulation, and arch shape.

5. FLOOR BARRE FLEX AND STRETCH

This is a floor barre exercise that includes two variations, designed to improve the strength and articulation of your arches.

Variation 1 (Seated):

Sit with your legs extended in front of you.

Flex and point your feet, focusing on the smooth articulation and movement through demi pointe to fully pointed toes.

Repeat 10 to 15 times in both parallel and turned-out positions.

Variation 2 (Lying on Stomach):

Lie flat on your stomach with your legs extended.

Flex and point your feet slowly, keeping the ankles glued together in a parallel position.

Focus on maintaining good contact and pressure with the floor, paying attention to the full range of motion through your arches.

Repeat 10 to 15 times.

These variations effectively isolate foot movement and help strengthen your arches, promoting better flexibility and range.

TOP TIPS FOR MAINTAINING HEALTHY ARCHES

To perform at your best and care for your precious dancing feet, here are some top tips to keep your arches safe, and healthy and give you the best possible support.

TIP 1 – ROLL OUT TENSION

Rolling out your feet with a massage ball, tennis ball or my favourite foot roller, is an excellent way to relieve tension and alleviate pressure points in your arches.

Tightness in the feet can lead to strain and potential injury, so regular rolling can help prevent these issues.

This simple practice can also contribute to improving the shape of your arches so take a few minutes before or after class to roll out your toes, arch, heel, and calves.

You might be surprised by how such a simple technique can positively impact the health and flexibility of your arches.

TIP 2 – STRENGTHENING AND STRETCHING

To maintain and improve the shape of your arches, incorporating both strengthening and stretching exercises into your routine is essential.

It’s kind of a package deal!

Strengthening the muscles of your feet and calves can help support and stabilise your arches.

Fun fact: Strengthening your calves, which play a big role in pointing your toes, can improve the appearance of your arches.

Whereas stretching can enhance their flexibility and prevent tightness which can restrict your arch possibilities.

TIP 3 – PROPER FOOTWEAR

It’s crucial to wear pointe shoes that fit your feet properly while dancing.

Avoid squeezing your toes into a smaller box for aesthetics or using a shank that’s too soft.

Properly fitting shoes are essential for supporting your feet and maintaining their health.

When you’re not dancing, walk barefoot when possible and choose footwear that provides adequate arch support.

Your feet are your primary tools, and taking care of them both on and off the stage will help ensure they remain strong and healthy.

EQUIPMENT RECOMMENDATIONS

MASSAGE BALL OR TENNIS BALL

A massage ball or tennis ball is an affordable and effective tool for alleviating tension and tight spots in the muscles and fascia of your feet.

Using it to massage your feet can improve blood flow and circulation, which in turn enhances flexibility and support in your arches.

You might be surprised but a massage ball can help mould and refine the curvature of your arch!

FOOT STRETCHES

While you can create a DIY foot stretcher with a Thera Band and foam roller, investing in a foot stretcher can be worthwhile if used regularly.

These tools specifically target the stretching and lengthening of the muscles and tendons in the foot, which can help improve the shape and flexibility of your arch.

Remember to use foot stretchers with caution to avoid overstretching ligaments or causing impingements in soft tissues.

Foot stretchers are designed primarily for stretching, not strengthening, so you will need to combine this with conditioning exercises.

Foot stretcher for ballet dancers — _{Image credit: amazon.com}

TOWEL

A towel is a simple and versatile piece of equipment, and I’m sure everyone has one at home!

I enjoyed using it for foot exercises as it offers a refreshing alternative to a Thera Band or overball.

You can use it for exercises like towel scrunches and towel pick-ups, which help strengthen your intrinsic foot muscles and engage your arches for better mobility and development.

BALLET HIGH ARCHES FAQS

ARE HIGH ARCHES GOOD FOR BALLET?

High arches are often considered advantageous in ballet because they create a visually appealing line and provide a strong platform for pointe work.

However, even with this inherent benefit, dancers with high arches must be vigilant about training and strengthening their feet.

This ensures that their flexibility is supported by adequate strength and control, which is crucial for executing complex movements and preventing injury.

CAN I PERFORM POINTE WORK IF I DON’T HAVE HIGH ARCHES?

Yes, you can still perform pointe work without high arches, although you might not achieve the ideal shape.

Dancers with lower arches may encounter challenges such as difficulty rolling smoothly through pointe and pushing over the box of the shoe.

However, with the right training, strengthening exercises, and proper technique, it is possible to dance successfully en pointe.

IS IT RARE TO HAVE HIGH ARCHES?

High arches are generally less common than medium or low arches, but with today’s focus on achieving optimal lines, strength, and flexibility, they are not as rare as one might think.

Many dancers strive for higher arches to enhance their performance and footwork, and with proper and consistent training and conditioning, altering the shape and functionality of your arches is indeed possible.

HOW LONG DOES IT TAKE TO SEE IMPROVEMENTS IN ARCH HEIGHT OR STRENGTH?

Changing the shape of your feet, particularly your arches takes time and dedication.

It’s essential to remain patient and consistent with your conditioning exercises to achieve the best results.

The rate of improvement can vary based on your starting arch shape (and even your age), so don’t be discouraged if significant changes take weeks, months, or even years.

Remember change is gradual and won’t happen overnight!