The relevé is the term for standing on your toes, involving rising onto the balls of your feet (demi-pointe). This movement requires precise muscular control and alignment for safe execution, whether for athletic performance or lower body strengthening. This guide provides a structured approach to learning the proper technique.
Preparing Your Feet and Ankles
Before attempting to rise onto the balls of your feet, it is wise to prepare the muscles and joints to reduce the chance of strain. A brief warm-up should include gentle ankle circles, moving the foot in both clockwise and counter-clockwise directions to mobilize the joint capsule. Performing basic toe stretches by gently pulling the toes back toward the shin helps lengthen the muscles along the sole of the foot.
The primary power for the rise comes from the calf muscles: the gastrocnemius and the deeper soleus muscle. The gastrocnemius is active when the knee is straight, while the soleus lifts the heel when the knee is bent. Activating the intrinsic muscles within the foot, which support the arches, is also necessary for stability. This initial activation ensures the foot and ankle are ready to sustain the body’s weight in a high position.
Executing the Basic Relevé Technique
To begin the relevé, stand with your feet parallel and hip-width apart, establishing a straight line of posture from head to heels. Engage your core by gently pulling the naval toward the spine; this stabilizes the torso and prevents leaning during the ascent. Keep the shoulders relaxed and aligned directly over the hips, maintaining a neutral pelvis.
The movement should be a smooth, controlled roll-up, pushing down into the floor to elevate the heels. As you rise, distribute your body weight evenly across the ball of the foot, aiming for the center between the second and third toes. This alignment ensures the ankle joint is stacked directly over the foot’s weight-bearing structure, which is the safest position.
Avoid “sickling,” where the ankle rolls outward, placing stress on the lateral tendons and ligaments. Rolling inward and collapsing the arch is equally detrimental to joint health. Maintain a straight ankle by visualizing a plumb line running from the calf, through the ankle joint, and down to the second toe. The descent must be as slow and controlled as the rise, which builds strength through the full range of motion.
Essential Strength and Balance Training
Consistent training is necessary to build the endurance required to hold the relevé position and repeat the movement safely. Eccentric calf raises are effective, focusing on the slow-lowering phase. Stand on the edge of a step, rise up on both feet, then lift one foot off before slowly lowering the standing heel below the step over a count of three to five seconds. This eccentric overload strengthens the calves by focusing on muscle lengthening under tension, which aids injury prevention.
To improve balance, practice single-leg relevés while holding a stable support, such as a wall, until you can release it. Incorporate bent-knee rises by performing relevés from a slight knee bend, as this targets and strengthens the soleus muscle. Integrating short sets of these exercises, such as three sets of eight to twelve repetitions, will progressively increase muscle capacity. Gradual progression is recommended, as attempting too many repetitions too soon can lead to overuse injuries.