Pointy toes...

Sarahb69 started this discussion · 1/4/2011

I try so hard to make sure I point my toes when poling, but I watch my videos and see that many times I forget. One problem I have is that pointing my toes often gives me charley horses in my feet. They cramp up something fierce and are so painful that even walking it out hurts. Is there something I might be doing wrong when pointing, or stretching/exercises I can do to solve this issue? Does anyone else have the same problem? It's so very frustrating... Sarah

7 replies

minicoopergrl · 1/4/2011
do a point/flex exercise with them before you point them for pole. We used to do that all the time in cheer and dance to warm up. It will warm up those muscles and get them used to it. Before you know it, pointing will become totally natural!
polergirl · 1/4/2011
It may also help to think of engaging your calf muscle more than trying to use your foot/toe muscles to point. Try this: engage your calf muscle but keep your toes semi-relaxed. Foot still looks pointed, right? Granted, it's not a full point, but it'll make for a good start until your feet get used to it. Also, as MCG says, make sure you warm those muscles up when you're warming up everything else. That will make a huge difference too. :)
Sanchara · 1/16/2011
First off the point that Minicoopergirl made is extreemly valid. http://www.youtube.com/watch?v=7HhXPP06Nb4 this is a good ballet warmup for the whole body. if your feet are cramping when you point your toes then you are probably scrunching your feet rather than reaching and stretching through the calf and ankle. To elaborate on what polergirl said "toe point" comes from the action of the whole lower leg reaching and stetching. for the moment forget about your toes and focus up higher. work on reaching and stetching through the shin and calf, down to the ankle, and then to the instep. Form there your toes will just naturally follow. http://www.youtube.com/watch?v=338PFBMbEaI&feature=related ; how to properly point your feet Exerises to get better feet http://www.youtube.com/watch?v=NRwduc1b2ZY&feature=related ; (any of these you can do sitting down any time... - if you work in a job where you are at a desk you can even wear shoes you can quickly "escape from" and stretch your feet while working) and as far as simply remebering to point your feet during routeins just get in the habit of pointing your feet all the time no matter what you are doing.
Sanchara · 1/16/2011
oh and also - ballet ballet ballet.
Prncsopowr · 1/17/2011
I wish there were some magical words of wisdom, but what everyone has said is absolutely correct. You need to just practice pointing your feet. I would also practice doing releves and plies to condition your calves because if you start pointing from your calves only, you will get cramps there too. As a ballerina, I rarely get cramps from pointing too much, but when I do (ie. too much pointe work), I use a foot roller. I love mine and I highly recommend picking one up. I got mine at Wegman's (a grocery store) years ago for like $5. But here is one from Amazon: http://www.amazon.com/gp/product/B000KK2RJC/ref=pd_lpo_k2_dp_sr_1?pf_rd_p=486539851&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B0027J20YQ&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=12BB0SXTFH8TN3JWZ0HW Good luck!
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nymphdancer · 1/17/2011
it has taken me YEARS to learn to point my toes. too many years of riding and bending my foot the opposite way. And my "cute" genie slipper feet do not help lol. I'm finally getting a handle on them though. I take a multi vitamin with minerals to help with muscle cramping.
Sanchara · 1/18/2011
dehydration can also make cramping more of a problem. i don't cramp at all unless I'm dehydrated. I always drink a whole bottle of water slowly over the half-hour before I train (my water bottle is about 600ml) and then 1 liter per hour of heavy sweaty training. Also I second what Nymphdancer said about vitamins - although I tend to say boo to supplments unless you have some kind of defiaincy...Spinach is your BFF - learn to love it.