​Most commonly found in Ballet dancers (and footballers) due to the amount of time they spend on demi-point or en Pointe. Most common findings are, boney structures such as an Os Trigonium, tendon problems such as Flexor Hallicus Longus, and inflammation (posterior oedema). As an Os Trigonium is only present in approx 50% of cases, there are obviously other reasons why dancers get PAIS. Dr Sue Mayes Medical Director and Physiotherapist at the Australian Ballet Company, has shown that calf endurance is key to preventing/reducing PAIS in professional dancers. These 4 key exercises performed regularly as part of dance training, may help ballet dancers reduce the incident of posterior ankle impingement, a common injury found in pre professional and professional ballet dancers. 1. Foot intrinsic strengtheningFor: Strengthening the small muscles in your foot required for ballet. Place the Dyna-Band around your big toe. Keeping the foot in parallel, and all the other toes on the floor. Lift your big toe up and then use the big toe to pull down against the band. Hold: 2-3 sec Reps/Sets: 10reps / 2 sets 2. Seated band Demi-pointeFor: Ankle alignment and proprioception required for demi-pointe and pointe work. Sit on a chair. Place the Dyna-Band around your forefoot. Hold the band between both hands. Slowly rise onto demi-pointe, ensuring the foot is in parallel and the ankle joint rises over the forefoot in a neutral position. Return to start position, slowly.Reps/Sets: 10 times x 2 sets. 3. Heel raisesFor: Gastrocnemius endurance, repeated use of the calf in Ballet. Stand in parallel. Rise onto demi-pointe. Ensure your weight stays central so that you can engage your gluts. Control on return to the floor. Ensure your knees are straight. Initially start with both legs 10 reps, building up to 25 reps. Then gradually start reducing the reps on both legs and adding single leg raises to complete the 25 reps.For example.10 reps both legs, 15 reps single legThe aim is to perform 25 single leg raises on each leg 3 times a week. 4. Back leg raiseFor: Glut and Hamstring strengthening to help support the lower leg during demi-pointe. Standing in parallel with the band tied around your lower legs. Engage your core and keep your hips facing forwards. Lift one leg back and up against the band. Tilt your body forwards slightly to prevent curving of your lower back. Pulse the leg up and down in a controlled way.Reps/Sets: 10reps x 2 sets.