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@@vermillion9nelson188 just don’t be afraid to let those knees go over your toes!!

@@SandiKaplan that’s awesome- I am SO happy to hear it’s helping! And you are correct, consistency is everything 🙂

It is very likely posterior impingement of the tendons. Stretching is not always the best thing for this because it causes it to pinch more. If she is a dancer, you definitely want to find someone who specializes in dance medicine and they will for sure be able to help this!

You really could do it as much as you need to, but 1-2 x/day should be enough!

you want to avoid any excessive foot pronation, so if you slightly dome the foot before you go into the heel raise it will help keep your weight more centered over the 2nd/3rd toe while you are in full releve. At the bottom of the motion, there will be some pronation that has to happen, but you want to avoid any excessive rolling in.

@@onpointewellnessandrehab4260 Thank you. That is very helpful!

Thanks for your comment! Actually, this is really just considering the range of motion in the ankle, as it needs to be at least 90 degrees to safely get all the way en pointe. So the angle of the knee hyperextension shouldn't matter and the dancer would still be able to pass. It really is just a quick and easy check of range of motion and has been well researched 🙂

@@onpointewellnessandrehab4260 Actually to explain what I said earlier😲😲 I didn't realize there's more than one way to do the pencil test ✏✏✏🤯🤯🤯😲😲😲, and your way of doing it they would pass, however if it was done in the method I saw in other videos ( they line up the pencil on top of the their in instep , in order to pass it has to also be parallel and touch their SHIN/ tibia and they use tHE OPPOSITE end of the pencil than you to measure if there's a gap between the pencil and the tibia) they wouldn't, so hyperextended knees DEFINITELY played a factor when you measure the OTHER end of the pencil, opposite of what yo measured it with.♥☻☺ The ballerina I talk about earlier so hyperextended (you can often see these types of leg/ foot shape ALSO with rhythmic gymnast with incredible range of motion on ankle/foot well over 90 deg) that their shin/tibia is NOT perpendicular to the ground at 90 degrees when they are just standing with straight legs with parallel feet. When they are straighten their legs with pointed feet while sitting in the pose for the “pencil test” ,their instep is the highest point from the ground and their heels are off the ground while doing the & their tibia is not parallels to the floor. They can have a great arch🩰🩰🩰 and their toes can be lower than their heel while in the “ pencil test” or even touching the ground while sitting in the “ pencil test” ✏✏✏ pose with pointed feet, but their instep is still higher than their tibia because of their hypetextended knees.🩰🩰🩰 Again I didn't realize there was more than one way on the pencil test...! CHEERS and thx for bring it to my attention🤯🤯🤯 :)🩰🩰🩰

It’s probably because you are lacking internal rotation in the back hip, and if that is the case, this is a great exercise for you. Try to keep your hips square to the front and both “sits bones” down to the floor. It’s ok if they don’t start there, that is just the goal! The back leg is almost more limited and feels more than the front leg. Hope that helps!

I agree!!

So glad you like it!!

I will certainly keep that in mind for the next video!!

Just posted a new short on this! m.ua-cam.com/users/shorts7Z1B2WmXfgc

Hello! 2 things to keep in mind- first, the stretches will not instantly take away pain. It will take a few days/weeks of consistency to see any changes while the muscles adapt. Second, if you feel nothing while stretching, it is probably not stretching that you need! Many times LOADING is much more important and helpful than stretching (especially for dancers). Heel raises elevated on a step is the best thing to do every single day. In addition, foam rolling the calves and bottoms of the feet can help give some faster relief. Hope this helps!

This will help! Lots of strengthening for the hip flexor… check out some of my other videos for exercise ideas 😉

Thanks!! ❤

Definitely not, my husband is home 👍

It’s a hip hinge… aka the movement pattern you need to do a deadlift properly 😊

yes, absolutely! It's the same pattern that will often cause a pinch OR a snap.

Yes! It definitely is what will cause that, but there is lots you can do to work on fixing it!

It can be structural or functional. Structural from something like variations in the pelvis or scoliosis, and function is more coming from the muscle imbalances making it appear uneven

If it pinches, that would be a "positive" test, meaning you have to learn how to flex the hip with proper mechanics to get rid of the pinching. Check out the "hip impingement" playlist, and I have a bunch of videos/exercises posted there on how to correct this! Definitely don't keep pushing into the pinch, this is something we want to correct!

Doing this as an exercise is a great start! It depends on if your arch height is limited by your range of motion or strength, so first step is figuring that out. Then, make sure your exercises address the limitation :-)

You can absolutely still improve your pointe as an adult!! It's all about building balance between your range of motion and strength. I did a whole workshop on it, which you may find helpful: ua-cam.com/video/lkgMCPC8-lY/v-deo.html

@@onpointewellnessandrehab4260 thank you!!

❤🌹

Hey Shannon, great question! This exercise is working the standing leg, and it is deceivingly difficult! Instead of externally rotating the leg itself, you are actually rotating the pelvis on fixed leg. Doing so will activate the external rotators in a closed chain (or foot fixed on ground) position. Basically, as your hips rotate away from the wall, you should end up in almost a 1st position on your standing leg- this is where the external rotators are most active. Then, as you rotate the pelvis back towards the wall, you are going into internal rotation. Doesn't need to be a huge amount of range of motion to feel it- but the key is to keep the pelvis level and hip pressed directly into the foam roller the ENTIRE time. Give it a try and let me know if you feel it!!