Getty Images

Got Sore Heels? Try This Exercise

This story originally appeared in the December 2014/January 2015 issue of Pointe.

Until recently, stretching was thought to be one of the best ways to counter plantar fasciitis, or heel pain caused when connective tissue under the foot becomes irritated. Just mention the condition and ballet dancers are likely to groan, since it often develops as a result of tension placed on the plantar fascia when repetitively landing jumps and rolling down from relevés.


Now, new research published in the Scandinavian Journal of Medicine & Science in Sports singled out one specific exercise as possibly more effective than stretching. In the study, one group did a stretching regimen of pulling the toes toward the shins for 10 reps, three times per day. Only after one year of stretching did most participants find pain relief in their heels. However, the group who did the following exercise regularly reported less pain after only three months.

1. Stand on one foot on a stair or sturdy box, with the heel of the affected foot extending off the back edge and the toes resting on a rolled-up towel. Let the other leg dangle freely with a slight bend at the knee.
2. Take 3 seconds to relevé the standing foot.
3. Hold for 2 seconds at the height of the relevé.

Latest Posts


Left to right: Dance Theatre of Harlem's Daphne Lee, Amanda Smith, Lindsey Donnell and Alexandra Hutchinson in a scene from Dancing Through Harlem. Derek Brockington, Courtesy Dance Theatre of Harlem

Dancers Share Their Key Takeaways After a Year of Dancing on Film

Creating dances specifically for film has become one of the most effective ways that ballet companies have connected with audiences and kept dancers employed during the pandemic. Around the world, dance organizations are finding opportunities through digital seasons, whether conceiving cinematic, site-specific pieces or filming works within a traditional theater. And while there is a consistent sentiment that nothing will ever substitute the thrill of a live show, dancers are embracing this new way of performing.

Keep reading SHOW LESS
Alexandra McMaster

Start Your Dance Day With This Delicious Berry Breakfast Crisp Recipe

When it comes to breakfast, I want it to be easy and convenient but still taste delicious. My Berry Breakfast Crisp is just that. You can bake the crisp on the weekend as meal prep, then enjoy it throughout the week cold or warmed in the microwave. It freezes well, too!

Keep reading SHOW LESS
Liam Scarlett with Marianela Nuñez and Ryoichi Hirano during a rehearsal of his Swan Lake at The Royal Ballet. Andrej Uspenski, Courtesy ROH

Choreographer Liam Scarlett Has Died

Over the weekend, news broke that 35-year-old choreographer Liam Scarlett, a former artist in residence at The Royal Ballet, died suddenly at his home in England. "It is with great sadness that we announce the tragic, untimely death of our beloved Liam," Scarlett's family said in a brief statement. "At this difficult time for all of our family, we would ask that you respect our privacy to enable us to grieve our loss."

The cause of death was not disclosed.

Keep reading SHOW LESS

Editors' Picks