Pointing your f**king toes

If there’s one thing we love in pole – it’s a good toe point. It helps you to engage muscles throughout the leg (helping you in leg-grip tricks and strength movements like lifting a straddle) and create better lines in your tricks, combos and transitions.

Some people are blessed with a genetically great toe point, some people come to pole with a background in ballet or gymnastics and some need to work on the process along side their pole training.

As with a lot of flexibility – to get the most benefit you need STRENGTH in your range, and this is no different with our feet.

Test by pointing your foot – then see if you can point your foot further by pressing the foot further. Your ‘active foot point’ is what you can achieve without pressing.

“Any attempts to increase the range of motion into either a pointed or flexed position must be accompanied by specific strengthening exercises so that the dancer can actually use the new range of motion when he/she dances. Excessive range in the ankle without excellent proprioception and strength can be the cause of many foot and ankle injuries” TheBalletBlog

How to improve?

To point or not to point?

After banging on about pointing toes…is there a time not to point?

In a word – yes!

Tricks: Certain tricks require a flexed foot to complete the movement – e.g. The Starfish

Dance Style: This is all about intent, if the dancer chooses to flex the feet to either perform a specific trick or in a certain style then that’s completely their prerogative  – as long as it’s done with purpose and not through lack of control

Beginners: Some beginners will learn a movement with the added contact point of a flexed foot to feel more secure – e.g. in a climb or crucifix. This will then be changed to a pointed foot as the beginner improves.

Negatives

Foot stretching devices:

Can end up stretching ligaments, which can lead to injury, instability in the ankle/foot and posture problems. These don’t encourage strengthening the point – so would be similar to pressing the toes down with your hand and wouldn’t translate to the active toe point we want up the pole.

Toe stands:

This is very popular in the pole world but to air on the side of caution, it can cause serious pain and potential problems later down the line if done incorrectly or too much.

The technique can cause bruising on the surface but also puts a lot of stress on the bony arches of the foot.

This should only be done (if absolutely necessary) with strengthening exercises of the foot and ankle along side it.

As someone who has included these in routines and photoshoots, this is not to come across as hypocritical but I have always had a certain level of flexibility in this area which I have also improved over a long period of time, I don’t experience any pain or discomfort (which in itself doesn’t mean its necessarily ok) but I also work to keep my feet strong and mobile whilst not overdoing the stretch/stand.

As with most things in life – we’re adults and can make our own choices, just be aware of the positives AND the negatives so you can look after your long-term-self as well as the short term.