Foot & Ankle Structures Every Dancer Must Protect

Dive into the anatomy of the foot and ankle with Ballet Science! In this episode, we explore the key muscles, tendons, and ligaments that keep your feet strong, balanced, and injury-free. Learn about the gastrocnemius and soleus (calf muscles), peroneals, tibialis anterior, intrinsic foot muscles, Achilles tendon, FHL tendon, extensor tendons, ATFL, deltoid ligament, and plantar fascia. Perfect for dancers, athletes, and anyone interested in foot mechanics, injury prevention, and improving stability and control. Follow Ballet Science: Website: https://ballet.science Instagram:   / ballet.science   Facebook:   / ballet.science   X: https://x.com/ballet_science Foot & Ankle Model Link: https://amzn.to/4nKxDVb Timestamps: 00:00 – 🎙️ Welcome To The Ballet Science Podcast 01:01 – 🦴 How Do Bones Move? Soft Tissues And Control 01:46 – 💪 What Are Muscles? Powering Movement In Dance 02:22 – 🧵 What Are Tendons? Connecting Muscle To Bone 03:06 – 🛡️ What Are Ligaments? Stabilizing Joints 04:01 – 🦶 Overview Of Foot And Ankle Muscle Groups 05:15 – 🌋 Gastrocnemius: The Powerful Calf Muscle 05:45 – 🧱 Soleus: The Deep Stabilizer For Balance 06:16 – 🔁 Peroneal Muscles: Side-To-Side Ankle Stability 06:49 – 🪖 Tibialis Anterior: Dorsiflexion & Shin Splints 07:37 – 🧩 Intrinsic Foot Muscles: Arches, Toes & Balance 08:46 – 🦵 Achilles Tendon: Push-Off, Jumps & Pointe Work 09:21 – 🦶 Flexor Hallucis Longus (FHL) Tendon & Dancer’s Tendinitis 09:48 – 📈 Extensor Tendons: Lifting & Shaping The Toes 10:14 – 🧷 Ligaments As The Body’s Internal Seat Belts 10:25 – ⚠️ Anterior Talofibular Ligament (ATFL) & Ankle Sprains 10:51 – 🧱 Deltoid Ligament: Inner Ankle Support 11:12 – 🌉 Plantar Fascia: Arch Support & Plantar Fasciitis 11:34 – 🧠 Summary & Take-Home Message For Dancers 12:32 – ✨ Thank You For Tuning In & How To Stay Connected Hosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we will explore the intersection of science and ballet—from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this clip, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information. Logo Photo Credit: Richard Calmes