AboutDianne M. Buxton Expertise I can answer questions about ballet technique, training, pointe shoes, mens training, diet, general health issues related to dance, artistry, performance, modern dance, rehabilitation from injuries, and teaching ballet. I have taught ballet, choreographed, been ballet mistress, and director, with dance companies. For any answers related to health questions will offer my experience, but will also automatically include "see a professional".
Education/Credentials Graduate of the national Ballet School of Canada. Taught at the National ballet School of Canada, York University, George Brown College and Harvard Universtiy.
Expert: Dianne M. Buxton Date: 6/13/2008 Subject: pointe shoes and thighs
Question QUESTION: hello,
i have a couple questions to ask.I am getting my pointe shoes in the fall(coming up soon),and i was wondering what type up padding you recomend.and what exercises should i do to build my ankle muscles.
my other question was, do you know of any good stretches to help slim down your thighs. i mean i have really strong legs but i was wondering if there was any stretches for them.
thanks Amy
Hi Amy. The above links are to articles I've written regarding both questions you asked. However, you can skip those if you want to choose from a bigger body of articles at http://www.theballetstore.com - most of them are in the blog area and they are all geared toward building strength for dancing in pointe shoes.(and the ones above are included too).
The Perfect Pointe Book is linked on the first page of theballetstore.com. I think it is a fantastic manual of strength and stretching for pointe work. It downloads with photos and videos to show you everything. I didn't write it - a dance medicine specialist wrote it for students to self-test all the areas of the body that they need to strengthen for pointe work, and then she gives charts for marking your progress as you practice. It is a manual you can use for years, every time you have new challenges.
How exciting that you are starting pointe! Padding for pointe shoes is very individual - there is padding for leveling toe lengths, separating toes, and just for general comfort. Try some on when you try shoes on, if they will let you. If the shoe fits well, padding will be easy - even a liitle Kleenex wrapped around the toes will work!
There are also articles on that same ballet site about getting exactly the right fit in pointe shoes, breaking them in properly, as well as a video of breaking them in properly.
All the best, Dianne. Please ask me if you have more questions after you've done your reading!
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QUESTION: thank you for answering so prompt i will try those sites. i forgot to ask you one more thing. well i have shin splint because i used to be in cheerleading and softball and i have had them for about two years now,and i keep looking everywhere online and asking people what they do for their shin splits. anyway everyone online wants me to pay for a video and really don't want to. but it is hard for my to do echappes, grand jetes.... and jumps like that really hurt i was wondering if you know of things that you can do to get rid of your shin splints.
Answer Hi Amy. You'll be glad to find out that everything you do to strengthen your feet and ankles for pointe work, will also help you get rid of your shin splints.
Your tibial - or shin muscles will cramp from over-use because you are weak in your intrinsic foot muscles. Those are the muscles that are only in your feet. If they are weak, you might not know because the muscles in the lower leg will over-work to accommodate your foot movements. But those calf muscles, or shin muscles, will retain a lot of tension. They can also become inflamed and start hurting a lot.
So you can do two things - work on strengthening just your foot muscles - exercises mentioned several times in my articles about point work - this means your shin muscles will not have to work so hard in ballet class.
Secondly you can start releasing tension in your shin muscles every day, once or twice, using a soft rubber ball. It could be 2"-31/2" in diameter, and be soft enough to press into with your fingertips. They are usually under $2.00 in a toy store.
Sitting on your feet, knees folded, you place the ball under your shin just below the knee, on the muscle. Press down into the ball, this will give an acupressure type of massage. Press down slowly and release two or three times, then roll the ball down the muscle a couple of inches, and repeat, all the way down the leg to just above the ankle joint. Repeat other leg.
You'll find some spots will feel very tender - don't press too hard, it will slowly release the tension a little more every day.
You can also ice the shin muscles with a soft ice pack - 15 minutes each, a couple of times a day. This is very soothing to sore muscles, and you will feel an improvement. Do not put a plastic ice pack on your skin - cover it with a thin towel. The icing improves circulation in the muscles and helps them regain their tone.
So -release tension every day, and start working on those foot muscles. Not only will it help your shins, but by the time you get into pointe shoes, you'll be prepared exactly the way you need to be!
When you first start doing foot exercises, you may get cramps. Just shake out the foot and do as much as you can. The cramps will go away as you gain strength. You can also roll your feet over the rubber ball every day to get a foot massage after your foot exercises.
So while I still recommend The Perfect Pointe Book, which is $47.77, you don't need to spend any money except $2.00 for the ball, right now. You will be amazed at how much easier and more controlled ballet feels when you get your feet really strong!
