Sickled Feet: Avoid Injury with Better Technique

If you’ve watched any of the ballet shows on TV that have risen in popularity, then you’ve likely seen a stern ballet teacher in the front of the class barking at students about “turnout” and “foot position.” While these shows are certainly a dramatization of what happens at ballet school, they are clear on one thing: the importance of proper technique.

A ballet dancer can create strong, clean, and graceful lines with their body. One place that illusion can become broken is with the foot. When a dancer “sickles” their foot, their toes break the line from the heel.

Injury caused by sickling your feet needs to be diagnosed and treated by a medical professional. But, Dr. Bariteau recommends taking a proactive approach.

“If you or a parent, teacher, or coach notice you’re sickling your feet, you should start working with a physical therapist — one who has experience working with dancers,” he encourages.

Studies have shown that working with physical therapists and physicians familiar with dance and dance-related injury can help you return to dance and even help avoid future injury.

Your physical therapist can also offer at-home exercises for you to do to improve your strength and technique. You may also want to work on developing proprioception, which is your awareness of how your body is positioned. When you are more aware of each line and angle of your body, you can more easily recognize improper technique and correct it.

Here’s a simple way you can practice proprioception:

• Sit down on the floor and extend your legs in front of you.
• Close your eyes. Flex your feet and then slowly point your toes.
• Now, open your eyes while your toes are still pointed. Notice how your feet are positioned and how that feels in your body.

Proprioception can help you improve your overall form and even notice early signs of any injury — making sure you get the experienced and proven care you need to get back to the studio.