Without a doubt, the most common exercise recommended for improving foot strength is pointing into a theraband. While it’s not a bad exercise per se, it’s one of my least favorite exercises for feet and ankle strength. Why do I dislike this exercise so much? Well, mainly because it’s simply not very effective. It’s also easy to do badly, with poor form, and hard to perform strongly enough to get any significant strengthening benefit from it.
In this post and video, I’m going to show you a much more effective way to point into a theraband – a new take on this exercise that will turn a ‘meh’ exercise into a super-charged workout for your feet! I will also explain some of the problems with the traditional version of pointing into a theraband. Make sure you read my previous post about my dislike of the traditional version of the exercise HERE if you haven’t already.
Why pointing into a theraband in the usual way isn’t that great
Pointing into a theraband in the usual way is simply not that effective. When you loop a theraband around the ball of your foot, you pull the resistance of the band backwards. However, you are then trying to point your toes downwards, towards the floor. This means that you are not actually applying the resistance against the muscles you are trying to work. In order to effectively strengthen the muscles of the foot, you need to be directly pushing against the resistance band.
The backwards pull on the resistance band can also encourage you to crunch and claw your toes, sickle your ankle, or both! These errors don’t allow the muscles to develop properly. Bad form with this exercise can cause poor neuromuscular control patterns, and can even lead to tendon pain in the ankle. Most dancers will also quickly plateau with this exercise. The inefficient backwards pull on the band means you can only work the foot muscles to a certain level. When you are dancing, your feet need to be supporting the whole of your body weight, obviously. Even with a strong band, the backwards pull cannot reproduce anywhere close to the same strength requirements as supporting your bodyweight. You will certainly not be able to build anywhere near enough strength to support safe and successful pointe work. (Again, please read my full post about this HERE if you haven’t already.)
A better way to point into a theraband
Don’t give up your resistance band completely for strengthening your feet, though! I’m going to show you a new take on this exercise that’s going to super-charge your foot strength. By changing the direction of force – so that the resistance is directly against your feet muscles, this version will force your feet muscles to work hard, in the direction you need them to work – pointing. Practice this exercise a few times a week, and you will find your feet strength and flexibility starts to improve quickly!
You still need to be mindful of form throughout this version of the exercise. Make sure you understand how to properly work your foot. When practicing this exercise, always ensure you point with a straight line – NO SICKLING. Also, as you point through your toes, keep them long, with no crunching or clawing. If you are working the exercise properly, the muscles in your calf and the arch of your foot should feel the burn! If it’s feeling too easy, then first check your form. If you’re sure your form in good, then increased the resistance on the band by pulling it tighter or getting a stronger band.
The Exercise
- Tie a theraband in a loop around a secure object, such as a table leg or heavy barre.
- Loop the theraband around the ball of your foot
- Sit with your legs long, and position yourself so the theraband is directly in line with your foot. When the theraband is looped around your foot, it should be coming directly to the side of your foot when pointed, at a right angle to your leg.
- Keeping your working leg straight, turn out as much as you can from the hip. You will hold the turnout for the whole exercise. (Bonus turnout control work!)
- Point through your ankle as much as you can, but keep your toes extended.
- Hold the point at the ankle while you push into the band with your toes.
- Point and flex your toes slowly against the band to feel your feet muscles working hard!
- You can increase the tension on the band by drawing your leg further across your body.
Watch the video demonstration below to make sure you fully understand the exercise. Any questions, leave a comment!
