Knees Over Feet

Every dancer has heard the correction, keep your knees over your feet! That way, the weight of the body will travel through the bones and keep the feet from pronating or supinating.

I have written about tibial torsion a lot throughout the years as it is a pattern I’ve seen in dancers who started ballet at an early age who didn’t have good control of their rotation at the hip, so they turned the feet out more to make their first position look better. This is a common reason behind pronation, the over turning out of the feet. I have slight right tibial rotation due to the reasons outlined above and thought there really wasn’t anything to do for it once you are done growing.

What I have discovered is if I map the full range of motion at the knee and the ankle it is easier to sense my weight and keep the knees better placed over the feet during pliés. Do a few demi pliés, then try this exercise and then do your demi pliés again. It might just make a difference!