How Resistance Bands Can Help You Build Strong, Flexible, Pain-Free Ankles

Dancers are no strangers to pain. Whether it's a sharp, immediate injury from a bad landing or a nagging ache that sneaks up over time, pain is a part of the journey. But what if we told you that understanding and working with your body—rather than against it—could keep you stronger, longer?

Ali Christensen, a dancer-turned-expert in movement and injury prevention, recently shared some game-changing insights about foot and ankle health, and we’re breaking it all down for you here.

The Two Types of Injuries Every Dancer Faces

Dancers usually experience injuries in one of two ways:

1. Traumatic Injuries – These happen suddenly—like rolling off your pointe shoe or landing wrong. You feel it instantly. Swelling, pain, and discomfort mean your body needs immediate attention.
   
   

2. Overuse Injuries – The more common culprit. These injuries build up over time, creeping in when you least expect them. One day, your ankle feels slightly sore; the next, it’s aching nonstop. The longer you ignore it, the worse it gets.
   
   

Rest Isn’t the Enemy—Smart Movement Is

Here’s a truth bomb: stopping all movement isn’t always the answer. Sure, your body needs time to heal, but sitting on the sidelines and avoiding movement completely? That can actually make things worse.

The key is modification—not elimination. If your foot is injured, it doesn’t mean the rest of your body has to get weaker. Work smarter, not harder. A strong dancer is an adaptable dancer.

Top 5 Tools for Strong, Flexible, Pain-Free Ankles

If you want healthier, injury-resistant ankles, here are five must-dos (and trust us, these will change the game for you!):

1. Sprinting

Yep, you read that right. Sprinting strengthens the toes and improves explosive power. You don’t need to be a runner—just short bursts of 10-second sprints can help build foot and ankle strength.

2. Jump Like a Human (Not a Dancer!)

Dancers are trained to jump with pointed toes and impeccable form. But in real life? If you had to leap over a river filled with crocodiles, you wouldn’t be thinking about aesthetics—you’d be thinking about power. Try jumping like an athlete, bending your knees, engaging your hips, and using full-force movement. This builds true strength.

3. Build Hip & Glute Strength

Want stronger ankles? Start with your hips! The glutes are the powerhouse of the body, supporting everything from your core to your feet. Strengthen them, and you’ll see a direct improvement in ankle stability.

4. Try the ToePro Tool

If you love gadgets, this one’s for you. The ToePro is a small, triangular sponge that helps improve toe strength through eccentric loading. While not a must-have, it’s a great tool for those looking to take their training up a notch.

5. STOP Stretching Your Calves!

This one might blow your mind. Research shows that over-stretching your calves can actually weaken your Achilles tendon. Instead of stretching, try doing 25 calf raises daily—just like the Australian Ballet does. Within a week or two, you’ll likely notice a difference in your strength and pain levels.

Your Homework: Try the No-Stretch Experiment

Ali’s biggest takeaway? Stop stretching your calves for a week or two and see what happens. Many dancers (even professionals) have seen incredible results just by making this small shift. Try replacing your calf stretches with controlled calf raises and pay attention to how your body responds.

Take Action & Stay Strong

Your body is your instrument—treat it with care. Whether you’re a pre-professional, a seasoned performer, or a teacher guiding the next generation, knowing how to move smarter can make all the difference.

For more expert tips, check out Ali Christensen at Dancer Strong Programs or follow her on Instagram and YouTube at Align Fitness by Ali. And while you’re at it, don’t forget to throw on your Apolla socks—they’re a game-changer for injury prevention and support!

What’s your biggest takeaway from this? Drop a comment and let’s keep the conversation going!

What’s next? Exciting guest panelists every week!

For those new to Beyond the Steps, this is a weekly video series available on YouTube and Facebook every Friday. Each episode features a special guest, and we dive deep into one important question related to health and wellness for performance athletes. These conversations are thought-provoking, backed by evidence-based research, and meant to inspire growth—because when you know better, you do better! We’re kicking off Season 5, but you can catch up on Seasons 1-4 on YouTube and Facebook at Apolla Performance and TP Dance Creations. Don’t forget to like, share, and subscribe!

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