Does pressing the instep hurt the foot?

For ballet dancers or some competitive athletes, they may need to press the instep. If you don't press the instep properly, it may cause certain damage to the foot. The traditional method of pressing the instep is generally to use hot compress to warm up the body first, and then press the instep. This can prevent strain. In addition, the time for pressing the instep should not be too long. You should proceed step by step and master the key points of the movement.

Traditional method of pressing the instep

1. Apply hot compress. Hot compress can speed up blood circulation. Before practicing dance flexibility or technical movements, you should warm up your body, such as running. Hot compresses for the instep of the foot can be applied by scalding the feet, using hot patches, or heat packs to prevent strain.

2. Time. Press the instep of the foot for 30 minutes every day, 3 minutes each time, divided into ten times. On the second day, press for 4 minutes each time, divided into eight times. On the third day, press for 5 minutes each time, divided into six times. And so on. Continue pressing for 15 minutes each time, in two batches. It usually takes two weeks to see results.

3. Action requirements. Props: stools, sofas, beds, etc., with cushions or something to place cushions on.

Stand facing the bed with your feet and knees together, then kneel down on the bed, put your knees on the bed, and stretch your feet on the ground. You can put something on the ground, such as a chair cushion. Keep your heels together and your big toe joints about a fist's distance away. Turn your insteps away, keep your upper body upright, and do not lean forward. Put your center of gravity on your ankles.

4. After each massage, you will feel soreness, numbness, pain, swelling, etc. Stand up slowly after the massage to allow the blood to resume normal circulation, then walk in circles until you return to normal.

5. No matter how many times, you should do the foot curling exercise after pressing. It should be the standard foot curling exercise with half toes. Do 30 reps for each leg in each set, 3 times or more. That means curling and stretching each foot more than 90 times.

Bend your feet

Sit on the floor with your legs in front of you and your knees straight. (If your calf muscles are tight, lean back slightly and use your elbows to support your back.) Bend your feet and stretch your toes toward your body. Keep your toes pointed straight up, and it’s okay if your heels are off the ground.

Ankle flexion

Bend your ankles downward, with your heels pressed against the ground and your toes pointed straight forward. (Many dance teachers call this position the "Aladdin foot" because your feet look like Aladdin's magic lamp.) Bend your ankles as much as possible and stretch your feet straight forward.

Tiptoe

Sharpen your toes downward, forming an extension of the curve of your foot. Stretch out as far as possible and make the lines as long as possible. Hold this position for a few seconds. If you feel a cramp in your foot, relax.