The Dance Physio Podcast

As the weather heats up in the Northern Hemisphere and summer training programs are in full swing, it's important to consider how to keep dancers safe when dancing in the heat. In this episode, you'll learn how to recognize the signs and symptoms of heat exhaustion, and how to differentiate it from heat stroke. I'll also cover the four most important things to prioritize to keep our dancers safe when dancing in the heat.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode I'm thrilled to be joined by friend and colleague Sarah Kenny. We discuss her journey and career transition from a professional dancer to her current role in academia, as a professor at The University of Calgary in the combined Bachelor of Kinesiology / Bachelor of Arts (Dance) undergraduate degree program. We learn about Sarah's current research interests, and how these have shifted throughout the years as the field of dance science has evolved. Sarah also shares her insight and advice for dancers who might be interested in the more academic and research side of the dance world.About SarahSarah J. Kenny, PhD is an Associate Professor in the Faculties of Kinesiology and Arts at the University of Calgary in Canada where she leads a combined Bachelor of Kinesiology / Bachelor of Arts (Dance) undergraduate degree program. As a dance science researcher, Dr. Kenny investigates areas described as: ‘health for dance' and ‘dance for health'. Specifically, Dr. Kenny's research applies her experience as a contemporary dance artist to the science of injury epidemiology and focuses on reducing the burden of injuries across all dance populations. In addition, Dr. Kenny explores the psychosocial experience of community dance as a form of creative physical activity across the age spectrum. Currently, Dr. Kenny serves as President for Healthy Dancer Canada, the Dance Health Alliance of Canada and as an Associate Editor for the Journal of Dance Medicine and Science. She is also a registered provider of the Safe in Dance International certificates.Connect with Sarah:University of Calgary Dance/Kinesiology programEmail Sarah: kennys@ucalgary.caLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this week's podcast episode, once again I'm answering your questions! Part 1 of this series was so popular and I had so many questions that I didn't get a chance to answer, that I just had to do a Part 2!In this episode, we tackle questions like whether chronic injuries can actually heal or if it's just a matter of managing them, how healthcare providers can learn more about specifically working with dancers, whether I'd let my own child dance, and so much more!If you have a question you want answered on a future podcast, send me an email or a DM and I'll add it to the list for next time!Resources mentioned in this podcast:International Association for Dance Medicine and ScienceHealthy Dancer CanadaPerforming Arts Medicine AssociationEmbodia/Pivot Dancer Assessing & Treating Dancers and Artistic Athletes CourseHarkness Centre for Dance InjuriesLisa Howell The Ballet BlogThe Library AestheticDance Medicine Education InitiativeEpisodes mentioned in this podcast:Episode 30: Regulation in the Dance IndustryLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Shin Splints (aka medial tibial stress syndrome) is a common complaint among dancers. In this episode we discuss what shin splints actually is (and isn't), the most common causes of shin splints and treatment approaches for dancers dealing with shin splints.Episodes mentioned in this podcast:Episode 25: Stress Fractures in DancersEpisode 56: Dancer's Feet - Form vs FunctionEpisode 81: Foot Health for Dancers with Bri ZborowskiLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Femoroacetabular Impingement (FAI) has a higher prevalence in dance populations than in the general population. In this episode, you'll learn the most common causes of FAI, as well as the 3 most common classifications of it and how they present. We also cover diagnosis and treatment options for dancers dealing with FAI.Episodes mentioned in this podcast:Episode 51: Snapping Hip Syndrome in Dancers Episode 75: Hip Labral Tears in DancersLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this week's podcast episode, I'm answering your questions! I have been compiling a list of listener questions, and finally get a chance to sit down an answer a few of them. Have a listen to find out how to have tricky conversations with studios about unsafe training practices, what it actually means to 'rest' when you have an injury, my top advice for recurrent shin splits, and so much more!If you have a question you want answered on a future podcast, send me an email or a DM and I'll add it to the list for next episode!Episodes mentioned in this podcast:Episode 34: Syllabus Training in Dance with Astrid ShermanEpisode 9: Rest and Recovery for DancersEpisode 31: Off Season Training Plans for DancersLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Summer dance intensives are just around the corner, and dancers are starting to think about what they'll need to pack for a successful summer. In this podcast episode, I give you my top tips for what to pack, from a physiotherapist's perspective.Is there anything I missed that you'd include in your list? Let me know and I'll be sure to include next time!Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Although anterior cruciate ligament (ACL) injuries aren't super common in dancers, they do happen and post-surgical rehabilitation looks slightly different than in a general sporting population. In this podcast episode, I discuss the general timeline and priorities for ACL rehabilitation, as well as the significant differences for dancers going through ACL rehab compared to their running-sport based peers.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Anterior Cruciate Ligament (ACL) injuries have been forefront in the media and sporting world in recent years with an apparent uptick of injuries, especially among female athletes. FIFA recently announced funding to specifically study whether hormonal fluctuations in female athletes are potentially linked to ACL injuries, and this is just some of the publicity ACL injuries are getting. In this podcast episode, we'll discuss ACL injuries in the context of sport and dance, and what the sporting world can potentially learn from dance when it comes to preventing ACL injuries.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this podcast episode I'm joined by Bri Zborowski from Apolla Performance Wear to discuss all things foot health for dancers. In last week's episode, we covered footwear for dancers and why traditional dance footwear can potentially lead to lower extremity injuries for dancers. In this episode, Bri and I discuss her journey in the dance world, and ultimately what led to her co-founding the compression sock company Apolla Performance Wear. Bri and her business partner Kaycee are changing the game when it comes to foot health and recovery for dancers, and she gives us a behind-the-scenes look at how the company came to be.About Bri:Bri Zborowski was born and raised in suburban Detroit and discovered her love for dance at a young age, receiving well-rounded training in singing and dancing as well as dance education and choreography. Growing up in an entrepreneurial family instilled in her the values of hard work and perseverance. After earning a BA in Business Management from Oakland University, she danced professionally in Los Angeles before channeling her entrepreneurial spirit into directing and developing competitive dance programs in Michigan, California, and Texas, all of which continue to thrive. Now the co-founder and CEO of Apolla Performance Wear (as seen on ABC's Shark Tank Season 13, Episode 18), a founding member of Dansmedica, and co-host of the "Beyond The StEPS" podcast, Bri lives in Boise, Idaho, where she balances her roles as a wife, businesswoman and mother to her two children, Jackson and Lola who are her greatest accomplishments and joy!Connect with Bri and Apolla:Apolla Performance Wear websiteApolla Performance on InstagramApolla Performance on FacebookLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode, I explore the importance and limitations of footwear for dancer's. We discuss the current state of research when it comes to footwear for dancers, why dance footwear might be contributing to lower limb, foot and ankle injuries; and what dancer's can do to help mitigate some of these issues.Other podcast episodes mentioned:Episode 56: Dancer's Feet: Form vs FunctionEpisode 73: The Importance of Flooring in DanceLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

One of the biggest misconceptions about turnout in dance is that it stays the same in every position. In reality, the amount of turnout a dancer can access often changes with different leg positions and varies based on things like working vs supporting leg, straight vs bent leg, etc. In this podcast episode, I discuss some of the reasons why turnout varies in different positions - including bony anatomy, the mechanics of the hip joint, as well as tension in the soft tissues. We also touch on why it's important for dancers to know and understand their own unique turnout. Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.comI'm excited to announce a FREE masterclass, coming up on Sunday, May 4th.Training Turnout in Dancers will teach you the anatomy of turnout, the most common causes of limitations in turnout, and how to address these limitations to help your dancers achieve their maximum turnout – safely! For more info, and to save your FREE spot, check out www.allegroperformance.com/training-turnout

Gripping in the front of the thigh or a feeling of jamming in the front of the hip is a common problem dancers report in extensions devant (to the front) and à la seconde (to the side). In this podcast episode, you'll learn the anatomy of the hip joint, the role of the hip flexor muscles and how their relationship to the trunk and pelvis can contribute to gripping in the front of the hip. I'll also cover ways to address this issue including cuing, re-training the motor control of the lumbo-pelvic-hip complex, and strengthening of the hip flexor muscles.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.comI'm excited to announce a FREE masterclass, coming up on Sunday, May 4th.Training Turnout in Dancers will teach you the anatomy of turnout, the most common causes of limitations in turnout, and how to address these limitations to help your dancers achieve their maximum turnout – safely! For more info, and to save your FREE spot, check out www.allegroperformance.com/training-turnout

When it comes to injury rehabilitation, it's easy to feel like you're done as soon as pain goes away. In reality, this is often just the beginning of the rehabilitation process. In this episode, I discuss the idea of rehabilitation along a continuum, moving from 'calming things down, to building them back up' and why it's important to complete the process, even in the absence of pain.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.comI'm excited to announce a FREE masterclass, coming up on Sunday, May 4th.Training Turnout in Dancers will teach you the anatomy of turnout, the most common causes of limitations in turnout, and how to address these limitations to help your dancers achieve their maximum turnout – safely! For more info, and to save your FREE spot, check out www.allegroperformance.com/training-turnout

We all know that sleep is important for optimal performance and recovery, but with 59-80% of dancers reporting poor sleep, many dancers are missing the mark. In this episode, you'll learn what the latest research is telling us about sleep in dancers, the negative effects associated with lack of adequate sleep, and ways to optimize sleep utilizing sleep hygiene practices.Other Podcast Episodes Mentioned:Episode 9: Rest and Recovery for DancersEpisode 33: Optimizing Rest in the Post SeasonLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.comI'm excited to announce a FREE masterclass, coming up on Sunday, May 4th.Training Turnout in Dancers will teach you the anatomy of turnout, the most common causes of limitations in turnout, and how to address these limitations to help your dancers achieve their maximum turnout – safely! For more info, and to save your FREE spot, check out www.allegroperformance.com/training-turnout

Hip labral tears are a common injury in dancers, although they often may not present until later in a dancers career or life. In this episode, you'll learn exactly what a hip labral tear is, why dancers are particularly susceptible to them, and different treatment options available.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode, I'm joined by dance educator extraordinaire Rosina Andrews. We chat about her early life growing up as a dance studio kid, the magic of being backstage, and her pivotal time training in New York City which shaped her professional and teaching career. I absolutely loved this conversation with Rosina, and we could have chatted forever about our similar approaches and philosophies to teaching in the dance world.About RosinaRosina Andrews is an internationally recognized dance educator and choreographer, known for her innovative approach to dance training. A pioneer in technical and performance development, Rosina has transformed the way dancers master turns, leaps, and overall artistry through her #DanceSmarter approach. With a background in both professional performance and education, Rosina has worked with dancers and studios worldwide, sharing her expertise through workshops, intensives, and her best-selling books - Pirouette Surgery®️ and Leap Surgery®️. Her unique training concepts have become essential tools for dancers and dance teachers striving for technical advancement.Rosina's passion for dance extends beyond the studio—she is dedicated to inspiring and empowering the next generation of dancers through her teachings, research, and commitment to pushing the boundaries of dance education.Connect with Rosina:Website: www.rosinaandrews.co.ukInstagram: @rosiniballerini Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Research in court sports shows that floor surface in combination with footwear has the potential to decrease the risk of musculoskeletal injuries in athletes. In dance, we are not able to rely as heavily on footwear to dissipate impact forces, making the flooring surface even more important. In this episode, we explore 'low stiffness' dance flooring (ie sprung floors) and their role in injury risk reduction in dance.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Welcome to a new 4 part series - Competition Countdown. As dance competition season ramps up into full swing in most parts of North America, this series provides useful and usable content to help dancers, teachers, and parents get the most out of competition season. In part 4, I am joined by registered dietician Jenny Accettura of Centre Stage Nutrition to discuss fuelling for dance competitions. We talk about what to prioritize the day before a competition, strategies for fuelling on busy competition days, as well as what types of food can help aid recovery after a competition.Don't forget to like, subscribe and add these episodes to your playlist for competition commutes so you don't miss an episode!About JennyJenny Accettura is a registered dietician and owner of Centre Stage Nutrition. Jenny's love for nutrition was sparked after 17 years as a competitive dancer and learning to sustain the unmatched physical demands of dance. When she was dancing, Jenny struggled to know how to properly fuel for performance and like many dancers, worried about losing her dancer body once she retired.  This experience inspired her to become a Dietitian, and help fellow dancers navigate this journey.As a Registered Dietitian with both clinical and private practice experience, she's had the opportunity to work with a diverse client population to help them develop personalized and sustainable nutrition plans. More than your average Dietitian, she's also worked in Quality Improvement and Patient Safety, which has provided unique insight into the frameworks that she builds for clients to ensure plans are both sustainable and results-driven. Connect with Jenny:Website: Centre Stage NutritionInstagram: @centrestagenutritionLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Welcome to a new 4 part series - Competition Countdown. As dance competition season ramps up into full swing in most parts of North America, this series provides useful and usable content to help dancers, teachers, and parents get the most out of competition season. In part 3, you'll learn about rest and recovery during competitions. Knowing what to prioritize when it comes to recovery during competitions can make all the difference in terms of making it to the end of a competition week and still being able to perform at your best. We discuss active, passive and adjunctive types of recovery; and how recovery for competitions should differ from rest & recovery during the regular dance season.Don't forget to like, subscribe and add these episodes to your playlist for competition commutes so you don't miss an episode!Other podcast episodes mentioned:Episode 9: Rest and Recovery for DancersLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.comI want to share Ballet BC's upcoming program, Zenith – happening March 6,7, and 8 in Vancouver.Featuring a world premiere by local Canadian choreographer Andrea Pena, the return of the masterful work PASSING from Johan Inger, and a new commission from Spanish choreographer Fernando Hernando Magadan – this program promises to be sensational.Use code LETSDANCE10 for 10% off your tickets. Available now at balletbc.com.

Welcome to a new 4 part series - Competition Countdown. As dance competition season ramps up into full swing in most parts of North America, this series provides useful and usable content to help dancers, teachers, and parents get the most out of competition season. In part 2, we dive into what to do when things go wrong. No one wants to get injured, especially not during competition season, but unfortunately injuries happen. In this episode, I discuss whether first aid/medical coverage should be a standard part of dance competitions and battles. You'll also learn about the *new* PEACE & LOVE protocol to follow for injury first aid.Don't forget to like, subscribe and add these episodes to your playlist for competition commutes so you don't miss an episode!Other podcast episodes mentioned:Episode 16: Dancer First Aid Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.comI want to share Ballet BC's upcoming program, Zenith – happening March 6,7, and 8 in Vancouver.Featuring a world premiere by local Canadian choreographer Andrea Pena, the return of the masterful work PASSING from Johan Inger, and a new commission from Spanish choreographer Fernando Hernando Magadan – this program promises to be sensational.Use code LETSDANCE10 for 10% off your tickets. Available now at balletbc.com.

Welcome to a new 4 part series - Competition Countdown. As dance competition season ramps up into full swing in most parts of North America, this series provides useful and usable content to help dancers, teachers, and parents get the most out of competition season. In part 1, we cover preparing your body (and mind) for competition. I discuss tapering/de-loading in the lead up to competitions, the importance of a proper warm-up prior to taking the stage, and the benefits to using visualization/imagery as part of your competition preparation.Don't forget to like, subscribe and add these episodes to your playlist for competition commutes so you don't miss an episode!Other podcast episodes mentioned:Episode 6: Periodization in DanceEpisode 26: Tips for Tapering in DanceEpisode 17: RAMP Up Your Dance Warm-UpLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.comI want to share Ballet BC's upcoming program, Zenith – happening March 6,7, and 8 in Vancouver.Featuring a world premiere by local Canadian choreographer Andrea Pena, the return of the masterful work PASSING from Johan Inger, and a new commission from Spanish choreographer Fernando Hernando Magadan – this program promises to be sensational.Use code LETSDANCE10 for 10% off your tickets. Available now at balletbc.com.

In this episode, I'm joined by guest Chloey Turner. We have a fantastic conversation discussing her journey in the Irish Dance world from anxious little girl to principal dancer in Riverdance. We dig into what inspired her to pursue a career in dancer health and wellness after retiring from professional dance, and what fuels her lifelong love of learning. We also discuss her experience in the Flexibility Foundations program, and how recognizing the nervous system's role in mobility has changed her perspective and teaching when it comes to flexibility and mobility with dancers.About Chloey Turner:Chloey is a former principal lead dancer in Riverdance, touring the world for 12 years before transitioning into a career dedicated to fitness, wellness, and mental health advocacy. Originally from England and now based in the U.S., she co-founded the weighted activewear brand KiloGear CUT and is a certified personal trainer with over 500 hours of yoga and mindfulness education, along with two decades of experience in the fitness and wellness industry.Fueled by her passion for dancer well-being, Chloey founded The From Head to Toe Academy, the first holistic wellness platform specifically designed for the Irish dance community. Through this initiative, she collaborates with experts in mobility, strength training, nutrition, and performance psychology to support dancers both on and off the stage.Most recently, she launched Elevate Irish Dance Strength & Conditioning, a live training program crafted to help dancers build strength, power, and resilience for long-term success.Beyond her contributions to dance and fitness, Chloey is a dedicated advocate for mental health and well-being, delivering impactful workshops and talks worldwide.Her philosophy is simple yet profound: "Take care of the human being, and the dancer will thrive."Connect with Chloey:On Instagram: @Chloeyturner_wellnessHer website: Chloey Turner WellnessFrom Head to Toe Academy Website: From Head to Tow Academy* Registration for Round 3 of Flexibility Foundations is NOW OPEN until February 13th at 11:59pm PT. All the details, including registration, available here.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

The Flexor Hallucis Longus (FHL) muscle is a common site of injury in dance - although rare in other sporting/athletic populations. It is a an important stabilizer of the 1st ray during toe off and when on demi-pointe, making it susceptible to injury in dancers. In this episode, I talk about the anatomy and function of the FHL, and discuss why it is often misdiagnosed by healthcare professionals who aren't experienced in working with dancers. I also discuss the common presentation of FHL injuries, as well as treatment options for dancers with FHL pathology.Other podcast episodes mentioned:Episode 24: Posterior Ankle ImpingementEpisode 50: Tendonitis in DancersLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Inspired by the recent UDA Nationals, on this week's podcast episode I revisit the age old question of whether dance is art or whether it is sport. You'll learn a bit about the world of university dance teams (full disclosure, I am by no means an expert when it comes to Dance Team dance) and why I think embracing dance as sport, at least in this case, is positive for the dance world. I also discuss ways we can provide better support for dancers who have goals and aspirations of dance team style dance.Ohio State JazzUniversity of Minnesota JazzUniversity of Minnesota PomUniversity of Nevada - Las Vegas Hip HopLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode, I'm joined by my friend Jennifer Milner, a certified pilates trainer who specializes in working with dancers and dance rehabilitation. In this episode we discuss her earliest memories of dance, and what sparked her transition from professional dance to her current career. We discuss how she ended up attracting dancers with hypermobility conditions, as well as her experience working with neurodivergent dancers. We explore challenges that neurodivergent dancers face in traditional studio and training environments, and strategies that teachers, studios and companies can employ to support neurodivergent dancers.About Jennifer MilnerJennifer Milner is a certified Pilates trainer who specializes in working with dancers and dance rehabilitation.  As a classically trained ballet dancer, Jennifer danced with several companies across the country, before moving to New York for a career in musical theatre.  After a knee injury ended her successful performing career, she became determined to use her experiences to help other dancers and performers. She became certified in Pilates and immersed herself in the world of dance rehabilitation as the on-site Pilates trainer for Westside Dance Physical Therapy in NYC (the official physical therapists for New York City Ballet and SAB). She quickly developed a reputation as a knowledgeable, thoughtful, and compassionate trainer – working with a variety of clients from young dancers and gymnasts to Olympic medalists, Oscar winners, and world-famous dancers from companies around the world.Since moving to Dallas, Jennifer has continued to work with pre-professional and professional dancers through private pilates sessions, ballet coaching and presenting workshops and guest lectures on a variety of dance medicine and science topics.Connect with Jennifer:On Instagram: @jennifer.milnerOn her website: Jennifer-Milner.comLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

There's nothing more frustrating to a dancer than stretching all the time and feeling like you're not making progress towards your flexibility goals. In this episode, I break down why that might be happening. You'll learn the difference between flexibility and mobility, and why 2 key components of mobility - connective tissue and the nervous system - might actually be the thing impeding your flexibility progress. Podcast episodes mentioned in this episode:Episode 13: Flexibility for Dancers. Part 3 - The Nervous System's Role in MobilityEpisode 12: Flexibility for Dancers. Part 2 - The Truth About OverstretchingLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.comI'm excited to announce a FREE masterclass, coming up on Sunday, February 2nd.The NeuroFlex Masterclass: identifying the missing link to your dancer's flexibility will teach you about the link between the nervous system and mobility, and how to harness the power of the nervous system to improve your dancer's flexibility.For more info, and to save your FREE spot, check out www.allegroperformance.com/masterclass

In the podcast episode, I discuss the importance of knowing and understanding anatomy, as both a dance teacher and a dancer. I discuss the 3 most common organ systems discussed in dance - The Skeletal System, The Muscular System and The Nervous System and why they are important. You will learn the primary functions of each of these 3 systems, as well as their major components.Podcast episodes mentioned in this episode:Episode 13: Flexibility for Dancers. Part 3 - The Nervous System's Role in MobilityEpisode 35: Sprains, Strains and -Itis's in DanceLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode I reveal my word of the year for 2025, as well as my process for coming up with a word each year. I also discuss goal setting for dancers, and how to use the SMART acronym to ensure goals are specific and achievable. Finally, I discuss skill based goals and how to break them down into achievable components.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode I talk about the Dancer's Fracture. You'll learn what a dancer's fracture is, how it differs from other types of fractures of the 5th metatarsal, and common management strategies for the dancer's fracture.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

With the winter break fast approaching in most of the northern hemisphere, in this episode I dive into what a dancer's training plan should look like during this period of time. The episode is broken down into three specific situations:1. When your winter break is 2 weeks or less2. When your winter break is more than 2 weeks3. When you have a competition or performance during (or immediately following) your winter break.Additional podcast episodes mentioned in this episode:Episode 9: Rest and Recovery for DancersEpisode 26: Tips for Tapering in DanceEpisode 31: Off Season Training Plans for DancersLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Patellofemoral Pain Syndrome (PFPS) is one of the most common knee issues in dancers. In this episode, I go through what exactly PFPS actually is, why it's so common in dancers and some of the key concepts in treating PFPS in dancers.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

The wait is over! The 2024 Holiday Gift Guide is finally here!On this week's podcast episode, I bring you some of my favourite products for the dancers, dance teachers and even dance parents on your holiday list! Before you head out for your holiday shopping, have a listen and see which dancer health and wellness products I recommend.*Note: links below are not affiliate links and I receive no compensation from sharing - they're simply for ease of finding the product. Although a lot of these links are Amazon links (again for ease), when shopping please consider supporting small, local and/or women owned businesses. Books:Dance Injuries: Reducing Risk and Maximizing PerformanceScience of StretchNourishing DanceLittle Book of Stretches & Little Book of StrengthPirouette Surgery & Leap SurgeryChloe Angyal BooksOnline Subscriptions:The Library AestheticDanseBridgePivot DancerApparel:Cloud and VictoryApolla Compression SocksFitness & Recovery Equipment:Lacrosse or release ballSmall Pilates Ball

As a follow-on to last week's episode on the form vs the function of the foot, on this episode of the podcast we dive into the truth about foot stretchers. These devices have gained popularity in recent years, and continue to be advertised frequently despite concerns in the dance science and medicine community with regards to their use. Have a listen to learn exactly why we don't recommend the use of foot stretchers, and what alternatives there are to achieve the desired results that dancers are looking for.Episode 56: Dancer's Feet - Form vs FunctionEpisode 24: Posterior Ankle ImpingementLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In dance, there is a lot of emphasis placed on having 'perfect feet' and the highly sought after 'banana foot'. In this podcast episode, we'll explore the difference between the form and function of the foot and the importance of being able to distinguish between the two. You'll learn why the 'ideal dancer's foot' is maybe not so ideal, and what we should actually care about when it comes to working on our feet. Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

It's no secret that the physical demands of dance have increased exponentially in the recent years. However, the structure and training of dance classes has not kept pace to meet the current physical demands of performance. Dance class alone does not elicit sufficient physiological response to improve muscular strength.In this episode, I talk about some of the reasons the dance industry has been slow to embrace the need for strength training, and why some of our current conditioning practices may not actually be providing the strength gains we hope for.Want to learn more about strength training for dancers? Check out the webinar below.Register for the FREE Principles of Strength Training for Dancers Webinar November 17th at 10am PT. Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode, I'm joined by Dr. Danelle Dickson, a performing arts specialist physical therapist from Washington, DC. We talk about the importance of training and treating dancers like athletes, and how outcomes for dancers can change with this simple mindset shift. We also learn about her online hub, the Dance Ready Project and how it's changing the game with regards to dancer screening and conditioning for optimal performance.  About Dr. Danelle DicksonDr. Danelle Dickson is a licensed physical therapist, Performing Arts Specialist, Orthopedic clinical specialist and owner at Performance Plus Physical Therapy in Washington DC. She is also the host of the Dancing around Elephants Podcast, co-founder of a business mentorship for minority women: The Business Female Foundation, and co-founder of the Dance Ready Project, an online hub for tools and resources for dancers. She is also the covering PT at DC's flagship theater location Arena Stage at the Mead Center for American Theater .Dr. Danelle's forty three years in the dance world fueled her passion to work with dancer's injuries. She has combined her passion for dance with her skills in orthopedics to work with thousands of dancers and other athletes, at both the pre-professional and professional levels. Dr. Dickson is a sought-after lecturer whose expert topics include dancer injuries, injury prevention, patient advocacy and business mentorship for minority women. Dr. Dickson lives in Takoma Park, MD with her close friends and cats Ché and Fidel. When she is out of her Washington DC clinic, you can find her traveling the world looking for new adventures, and to spend with her family in Trinidad, England, and Australia. And of course, always finding time to dance. Connect with Danelle:On Instagram: @3ptdcOn her website: Performance Plus Physical TherapyLearn more about The Dance Ready Project:On Instagram: Dance Ready Project On the website: danceready.orgLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Freshly back from the International Association for Dance Medicine and Science conference in Italy, this episode is directly inspired by conversations and presentations from the conference. There is so much fabulous work going on in the field of dance science, but disseminating this information to the people who need it most - the dancers - is often a challenge. In this episode, I discuss 4 actionable ways we can incorporate dance science information into the studio.Online Dance Resources:The Library AestheticDancer StrongPivot DancerDance Ready ProjectMinding The GapLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

The Dance Physio Podcast officially turns 1 year old

Snapping Hip Syndrome is such a common presentation in dancers that it's often referred to as Dancer's Hip in the medical field. In this episode, you'll learn what exactly snapping hip is and some of the most common forms of it. I'll also discuss the most common causes of it in the dance population, and what the best treatment options are. Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Tendonitis in one of the most commonly diagnosed injuries in athletes, and dancers are no exception. In this podcast episode, we dive into all the details about tendon injuries. You'll learn about the role tendons play in movement, why the term tendonitis isn't always correct, common tendon issues we see in dancers, and options for treatment.  Episode 35: Sprains, Strains and itis's in DanceLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Early Sport Specialization (ESS) has increased in youth sports in recent years. In Part 1 of this series, we discussed exactly what early sport specialize is, some of the reasons why it's gained popularity in the past ~20 years, and what the top 3 concerns with it are. In this episode, we discuss the considerations of early sport specialization specifically in dancers, ways we can accommodate dancers training plans and ideas for mitigating some of the potential drawbacks of ESS.Episode 10: Training Load Management for DancersEpisode 7: Dance Conditioning - Cross Training vs Supplementary TrainingLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Early Sport Specialization (ESS) has increased in youth sports in recent years, but it's not without its drawbacks. In this episode, you'll learn what exactly early sport specialize is, some of the reasons why it's gained popularity in the past ~20 years, and what the top 3 concerns with it are. Stay tuned for Part 2 of the episode where we will explore the implications for ESS specifically in dancers, and how we can mitigate some of the potential concerns.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

With the start of the new dance season in most parts of North America, this episode focuses on considerations that teachers and students should be aware of as they return to the studio. With the absence of a true 'pre-season' in most of the dance world, the start of a new season acts as pre-season and should be treated thus so. In this episode, I discuss what the purpose and goals of a pre-season on, and how teachers and studios can make sure their dancers are safely transitioning back into the dance season.Episode 6: Periodization in DanceEpisode 10: Training Load Management for DancersLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

If you've been following me for any length of time you know how obsessed I am with the Olympics. In this episode, I highlight 6 lessons that I think the dance world can learn from the Paris Olympics and the athletes who participated in these games. Have a listen to hear what my biggest takeaways were and how I think they can be applied to the dance industry.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

One of the questions I commonly get asked from dance teachers and other physiotherapists is what options there are for continuing education when it comes to learning more about dance medicine and science.In this episode, I highlight some of my favourite resources for both paid and free courses, workshops, online resources and more. This list is not exhaustive, so if you have favourites I've missed, send me a message and let me know and I'll do an update episode in a few months time.Resources discussed in this episode:1. Allegro Performance Dance Teacher Resources2. International Association for Dance Medicine and Science3. Healthy Dancer Canada4. Harkness Center for Dance Injuries5. The Ballet Blog6. Dance Medicine Education InitiativeEpisode 30: Regulation in the Dance IndustryLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode, I'm joined by Ellen Waller from Target Training Dance. Ellen and I first met at an IADMS conference in 2019 and immediately hit it off. We have a similar interest and fascination with how the body works, and have applied this curiosity to careers in dance science. In this episode we discuss Ellen's journey in Irish Dance, how Target Training came to be and how strength and conditioning benefits Irish Dancers. We also dive into flexibility training, and how the Flexibility Foundations program has helped Ellen re-vamp her flexibility training program to get even better results for her Irish Dancers. Ellen WallerEllen is a long time competitive and professional Irish dancer and instructor and has dedicated her life to Irish dance.  Her talent as a dancer has lead her to perform for thousands across the world and her passion as an Irish dance instructor has influenced innumerable young dancers.As a young dancer, Ellen recognized the unique physical and mental challenges encountered by elite dancers and athletes.  Determined to learn more about supporting young dancers and athletes, she returned to school to complete her Masters of Science in Exercise Science. Coupling her in-depth experience as an Irish dancer/instructor with her expansive knowledge of kinesiology, Ellen developed the innovative Target Training program; a series of courses and training methods that condition the specific muscles Irish dancers need to:optimize performanceimprove techniquereduce the risk of injuriesovercome physical and mental challengesperform and compete at an elite levelYou can connect with Ellen:On Instagram @targettrainingdanceOn her website targettrainingdance.comLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Nerve gliding, also known as nerve flossing, is a common treatment technique used in physiotherapy. Recently, it has become more main stream and used not just for injury recovery, but also general performance enhancement and optimal health.In this episode, I break down the differences between nerves and other soft tissues, the mechanics involved in nerve gliding techniques, and when nerve glides might be an appropriate modality to use for dancers.Episode 13: Flexibility for Dancers - The Nervous Systems Role in Mobility Episode 15: Adolescent Growth Spurt in DancersLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode, I'm joined by Maria Haralambis - aka The Dance Scientist. We discuss Maria's journey in the dance world, and how she discovered the field of dance science. You discuss the benefits to both dancers and teachers when teachers incorporate dance science into the studio, and how teachers can learn how to do this.Maria HaralambisMaria Haralambis, M.Ed., NASM CES, FMT is a current Ph.D. student, Adjunct Faculty, Social Media Manager, Pre-Pro Ballet Teacher, & CEO of The Dance Scientist, L.L.C. You can see her featured in the November 2024 Dance Magazine issue in the section titled “What Dancers Can Learn from Sports Performance Training.” She serves 8 roles in boards and committees across organizations including Healthy Dancer Canada, IADMS, and NDEO. As a Pre-Pro Ballet Teacher, her students have attended the following: YAGP, Cecchetti Intensive at Hope College, ABT Summer Intensive, Grand Rapids Ballet Intensive and have won several awards and scholarships; and some now dance professionally. She holds certifications in Stott Pilates (including ISP) Acrobatic Arts, Cecchetti, Rock Tape, NASM Corrective Exercise, and First Aid. For her Masters Thesis, she conducted her own research study in a Motor Learning lab that analyzed dancers' balance skills using a computerized forceplate known as the Balance Master. She teaches at a dance studio, an online Dance Kinesiology course to MFA students at Reinhardt University (Georgia), is a Social Media Manager for several dance organizations, and is a professor for a continuing development course on NDEO's OPDI platform. Outside of that, her business offers products for Dance Educators, such as Anatomy Posters, E-Book Teaching Resources, Online Courses, her own Dance Science merch, her own blog, and her own Podcast.You can connect with Maria:On Instagram @the.dancescientistOn her website www.thedancescientist.comLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

Just like many people in helping professions, dance teachers put everything into their students and studios, often at the expense of their own health and wellness. In this podcast episode I discuss 5 things for dance teachers to prioritize when it comes to taking care of their own bodies, so they can continue to teach for years to come.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com

In this episode, I'm joined by Tamara Thompson Levi - the founder, director and CEO of Shine Dance Festival and The Dance Leadership Institute. We discuss Tamara's journey in the dance world: from growing up in Edmonton, AB her professional career that brought her out to Vancouver, BC and her vision to create the competition she felt was missing in the dance world at the time. Tamara is a passionate educator, presenter and event director who's success is grounded in vision, leadership and a values centred business approach. Tamara Thompson LeviA passionate educator, presenter, and event director, Tamara is the founder, director, and CEO of Shine Dance Festival and The Dance Leadership Institute. Tamara found her second home in the dance studio where she started training in tap and jazz at age 3 in Edmonton, Alberta.   By 15 she was performing in industrials, on camera, and on stage and, fresh out of high school, at 17, she took the leap and moved to Vancouver to launch her dance career. She has danced on stages around the world for companies including Alberta Ballet, Calvin Klein, MAC Cosmetics, New Balance, and Festival Cruise Line. She has appeared on screen in an assortment of TV movies, commercials, music videos, and the award-winning dance film Black Angels. In the early 2000's she began teaching dance on a regular basis and found a true sense of purpose as an educator teaching dance in studios, schools, and at events across Canada leading master classes, preparing students for exams and competitions, and teaching at the post-secondary level on faculty at Capilano University and TDI Professional Dance Training Program in Vancouver. She completed the Youth Protection Advocates in Dance certification in 2019 and is deeply committed to promoting a wellness-centered approach to dance culture.In 2005, seeking to create a more holistic environment for the next generation of dancers, Tamara started Shine Dance Festival, a series of annual dance events for youth.  Through her unique vantage point as a competition director, she has become a mentor and leader in Canada's dance community, especially notable during the pandemic where she facilitated virtual sessions for teachers and studio owners to navigate the continuous changes together in a supportive space. Also an active mentor with WeBC for women entrepreneurs, Tamara has been leading live and online programs and events that bridge communities and empower dancers, educators, and business owners across Canada and beyond.You can connect with Tamara at:Shine Dance FestivalThe Dance Leadership InstituteLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: hello@allegroperformance.com