The Role of Ankle Abduction in Ballet - Lines without pain
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Understanding the concept
When we talk about beautiful lines, there’s one element that every dancer notices and loves. We all admire it, and most dancers think it’s just genetics that defines it - But in reality, one key factor behind those beautiful lines is ankle abduction.
What is exactly ankle abduction?
Ankle abduction is the outward rotation of the foot relative to the leg. In ballet, we use it constantly — for example:
During arabesque, when we want that back foot to face the ceiling (and yes, sometimes we cheat to make it happen).
In développés, tendus and passes.
In relevé or on pointe, even when our bunion is screaming “please stop!”
But just as I said, here are some common mistakes we all make - and that can easily lead to injury:
Forcing turnout from the foot, using the floor or the leg as leverage.
Collapsing the ankle inward (pronation) without actually pointing the foot (you know, that “cookie” we do in arabesque).
Pushing too much through the first toe, causing bunions and irritation at the first metatarsophalangeal joint.
These compensations can lead to pain in the ankle, arch or Achilles tendon over time.
How to improve ankle abduction
Here are a few simple exercises to build awareness and strength:
Theraband foot control:
Sitting tall, place a band around your forefoot. Push gently outward while keeping the heel stable - small movement, full control.
3 sets of 10 reps each side
Doming + turnout coordination:
Barefoot, lift your arches slightly (short foot exercise) and gently turn out from the hips - feel the alignment of knee–ankle–toe.
Slow relevés with focus on alignment:
In parallel and turned out, rise slowly keeping the second toe aligned with the centre of the knee.
This reinforces stability and prevents rolling.
As a dancer, I know the feeling - sometimes you just have to cheat a little to get that line. But as a podiatrist, I’ll help you build the strength and control so you don’t need to (at least not as much).
For more specific exercises or personalized guidance, feel free to get in touch with me!