“In Honor of the Foot” article from Taking Root to Fly by Irene Dowd explains the structure of the foot in detail, strengthen exercises and ways to move the foot fluently. Dowed explains how the foot is effected when walking, standing, how to strengthen the foot and how to be in tune with your feet.
Dowed explains how the foot is shaped like a trapezoid, the corners of the foot, the ball of the little toe, inner border of the heal and the outer border of the heal. The bones are twisted to build the arch and depending the angle of twist your arch could be in place or relaxed. When the arch is untwisted or the inside border of the heel drops is called pronation and this is also known as “flat foot”. When the arch is raised higher or surpinates it is “high-arched foot”.
When walking, Dowd indicates the foot does not move on a straight line, because the arch of the foot bones creates a more serpentine path of movement. The path hits slightly to the outside of the center of the heal for the heel strike, rolls inside the cuboid bone for midstance, rolls back more to the outside as the heel come off the floor in a step and rolls back to the middle of the big toe as the toes leave the ground. The arch of the foot twists/untwists slightly, relaxing for floor stability, then stiff lever to propel the body forward and relaxing. The big toe is the last to push off the floor.
According to Dowd, “In some way, the most difficult this that the foot has to do is to stand.” The foot has to equalize between the big toe, little toe and the heel. The foot has to relax and tighten in a series of motions to complete just one step. In standing, it the foot is working harder to maintain stability.
Dowed explains the importance of exercising and gave several examples. Dowd recommended massages in order to loosen and uncramp the muscles and bones in the foot. Giving yourself a massage will help you feel and understand the structure of your foot.
I feel the feet are the hardest working part of a dancer’s body. Taking care of your feet is very important for a dancer. What happens to your feet affect your entire body and the way you move. The foot is among the most miraculous mechanism of the body. The instep, the toes, heals and the soled can be used together in several ways. Whether in shoes with heels as in flamenco, ballet slippers, or bare as in African dance, the foot is what gives us movement. I feel in dancing that being in tune and taking care of your feet is very important because it gives you the base to being grounded and effects your entire body movement.
If you are dancing all night or just on your feet, proper foot care is needed. When I danced to Hip-Hop, Flamenco, African and Spanish dance I had certain injuries and soreness. I was guided by a professional on how to deal with some achy swollen feet and the following are a few ways to keep on dancing. Foot soak is to relieve the soreness and aches. It is recommended to rest your feet to avoid stress in your muscles and to avoid injury. Ice packs to avoid swelling. Elevating is to reduce swelling and medication if needed. It is very important to pay attention to your feet to reduce injury and will help you to keep on moving and dancing!