Either you have them, you know someone who has them, or some days you feel like you have them. Yup, you got biscuits. What is a biscuit? To be honest, it is a foot that doesn’t point, doesn’t have a shape, doesn’t wing, doesn’t bevel, well… to be honest… It’s a hopeless foot. Yes, in ballet FEET ARE EVERYTHING! A good foot lets you cheat turnout, create a cleaner line, have a more supple landing, but most importantly… It gives people something to gag on.
For most people, if you are cursed with the biscuit foot, you can correct it. So, yes there is hope for you! If you are above the age of 16, it might be harder to correct, but it has been done. I have corrected it on many of my students. Unfortunately, it usually means extreme dedication; like if ballet wasn’t enough dedication, reshaping your foot is, even more, work. It is painful, and it can be dangerous. It can cause tendonitis and make your feet more prone to injury.
Here are some things to help you get rid of your biscuit foot:
1. Work properly…. Most times, your biscuits are caused by you. Sometimes, it is better to move down a level or two to focus on working properly, like engaging your peroneus at all times, making sure you are working through your fourth metatarsal and not pronating. Another thing young dancers do is crunch/ginch/claw their toes and that causes the arch to lock.
2. Stretch! Stretch! Stretch! To get better feet you have to stretch everything. Literally, everything. All of the muscles, tendons and ligaments from the knee down have to be stretched… and now that I am thinking about it, even the legs and hips have to be stretched. They are all connected in one way or another. Don’t be so hardcore you pull a Paris opera and break your arches to get better feet…
3. Strengthen! Once you are all stretched out, and your feet are relaxed you have to properly strengthen the tendons and ligaments in your foot to work properly. Getting a resistant band, or getting onto a pilates springboard are helpful. Other exercises are moving marbles from one box to another, or crunching a towel up, and then flattening it back out using your toes.
Just a reminder: when pointing your foot… it should feel like your arches is a waterfall and flowing over your toes. Your toes should be elongated and pressing distances, not curling to make a shape. Your heel should always feel tension in rotating forward and upwards, in opposition of your pinky toe rotating backwards and downwards. Make sure in standing positions the tops of your feet/arches are relaxed. And finally, whenever the teacher is giving a combination in class, you should be stretching out your feet. Biscuity feet usually have a lot of tension in the arches (both tops and bottoms) and you need to keep them constantly stretched and relaxed. Get a foot roller or tennis/golf ballet to constantly be rolling out. Love this one! << CLICK TO BUY
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