Shows
The Dance Physio PodcastEpisode 92: Nervous System Hygiene with Jessica Patching-BunchIn this week's podcast episode I'm joined by stress resilience coach Jessica Patching-Bunch (aka JPB) to discuss all things related to stress and the nervous system. We discuss what stress actually is, and why it's not always a bad thing. We chat about nervous system regulation, and what this might look like in a dance setting for both dancers and teachers. JPB also introduces us to the term nervous system hygiene and gives practical ways (mindfulness, breath work, social support etc) to incorporate this into our everyday lives.About JPB...2025-07-2955 min
The Dance Physio PodcastEpisode 91: Reflections from the PAMA International SymposiumI'm just returned from the 43rd Annual PAMA International Symposium in Washington, DC and nothing inspires me more than spending time and sharing ideas with other professionals who are also passionate about performer health and wellness. In this podcast episode, I reflect on some of the common themes that emerged from this year's conference including the lack of occupational health and safety in the arts, training load management and periodization for dancers, concussions in circus arts and dance, and emergency management action plans.Learn more about the Performing Arts Medicine Association2025-07-2233 min
The Dance Physio PodcastEpisode 90: Staying Safe Dancing in the HeatAs 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...2025-07-1529 min
The Dance Physio PodcastEpisode 89: Exploring the Science of Dance with Sarah KennyIn 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.2025-07-0841 min
The Dance Physio PodcastEpisode 88: Your Questions, Answered - Part 2In 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...2025-07-0136 min
The Dance Physio PodcastEpisode 87: Shin Splints in DancersShin 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: @dancephysioerika...2025-06-2427 min
Ballet Help DeskErika Mayall, MPT: The Importance of Ballet-Specific Health Care- Part 2 of 2In Part 2 of our two-part interview with physical therapist Erika Mayall, we explore how ballet schools are supporting dancer health—and where they still fall short. Erika offers practical advice for dancers and families without access to dance-specific care, busts common ballet injury myths, and shares her favorite recovery tools and daily habits for long-term wellness. She also discusses how to recognize genuine wellness support versus “checking the box” in schools and what one key change could improve injury prevention across ballet training. Erika also has a fantastic podcast called The Dance Physio Podcast that we think every...2025-06-1952 minBallet Help DeskErika Mayall, MPT: The Importance of Ballet-Specific Health Care- Part 1 of 2In Part 1 of our two-part interview with physical therapist Erika Mayall of Allegro Performance and Wellness, we dive into why ballet dancers need specialized care from providers who truly understand the unique demands ballet puts on the body. Erika shares her journey into working with dancers, how injury prevention differs for ballet artists, common misdiagnoses, and early warning signs dancers and parents should watch for. She also offers guidance on choosing the right specialist and how dancers can advocate for themselves in healthcare settings. Stay tuned for Part 2, where Erika discusses dancer wellness in schools, recovery tools, and long-term...2025-06-181h 00
The Dance Physio PodcastEpisode 86: Femoroacetabular Impingement (FAI) in DancersFemoroacetabular 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: @dancephysioerikaL...2025-06-1730 min
The Dance Physio PodcastEpisode 85: Your Questions, Answered - Part 1In 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...2025-06-1042 min
The Dance Physio PodcastEpisode 84: What to pack for summer intensive - physio editionSummer 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...2025-06-0320 min
The Dance Physio PodcastEpisode 83: ACL Rehabilitation for DancersAlthough 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 here2025-05-2734 min
The Dance Physio PodcastEpisode 82: ACL Injuries in Sport & DanceAnterior 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...2025-05-2027 min
The Dance Physio PodcastEpisode 81: Foot Health for Dancers with Bri ZborowskiIn 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...2025-05-1344 min
The Dance Physio PodcastEpisode 80: Footwear for DancersIn 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...2025-05-0629 min
The Dance Physio PodcastEpisode 79: Misconceptions About Turnout in DanceOne 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...2025-04-2936 min
The Dance Physio PodcastEpisode 78: How to Stop Gripping in the Hips During ExtensionsGripping 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.2025-04-2235 min
The Dance Physio PodcastEpisode 77: The Rehabilitation ContinuumWhen 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...2025-04-1526 min
The Dance Physio PodcastEpisode 76: Optimizing Sleep for DancersWe 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...2025-04-0833 min
The Dance Physio PodcastEpisode 75: Hip Labral Tears in DancersHip 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.com2025-04-0140 min
The Dance Physio PodcastEpisode 74: #DanceSmarter with Rosina AndrewsIn 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...2025-03-2545 min
The Dance Physio PodcastEpisode 73: The Importance of Flooring in DanceResearch 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...2025-03-1829 min
The Dance Physio PodcastEpisode 72: Competition Countdown. Part 4 - Fuelling for Competition with Jenny AccetturaWelcome 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.2025-03-1138 min
The Dance Physio PodcastEpisode 71: Competition Countdown. Part 3: Rest & Recovery for CompetitionsWelcome 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 t...2025-03-0430 min
The Dance Physio PodcastEpisode 70: Competition Countdown. Part 2 - Dancer First AidWelcome 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* P...2025-02-2533 min
The Dance Physio PodcastEpisode 69: Competition Countdown. Part 1 - Preparing for CompetitionWelcome 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 a...2025-02-1831 min
The Dance Physio PodcastEpisode 68: Elevating Dance with Chloey TurnerIn 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....2025-02-1149 min
The Dance Physio PodcastEpisode 67: Flexor Hallucis Longus (FHL) Injuries in DanceThe 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...2025-02-0428 min
The Dance Physio PodcastEpisode 66: Dance: is it art or sport?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 Jazz2025-01-2826 min
The Dance Physio PodcastEpisode 65: Supporting Neurodivergent Dancers with Jennifer MilnerIn 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 Milner2025-01-2142 min
The Dance Physio PodcastEpisode 64: Why Stretching Doesn't Always WorkThere'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 Overstretching2025-01-1426 min
The Dance Physio PodcastEpisode 63: Dance Anatomy 101In 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...2025-01-0736 min
The Dance Physio PodcastEpisode 62: Word of the Year and Goal Setting for 2025In 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...2024-12-3132 min
The Dance Physio PodcastEpisode 61: Dancer's FractureIn 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.com2024-12-2421 min
The Dance Physio PodcastEpisode 60: Winter Break Training Plans for DancersWith 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: 2024-12-1725 min
The Dance Physio PodcastEpisode 59: Patellofemoral Pain Syndrome in DancersPatellofemoral 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.com2024-12-1037 min
The Dance Physio PodcastEpisode 58: 2024 Holiday Gift GuideThe 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...2024-12-0331 min
The Dance Physio PodcastEpisode 57: The Truth About Foot StretchersAs 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...2024-11-2620 min
The Dance Physio PodcastEpisode 56: Dancer's Feet - Form vs FunctionIn 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: ...2024-11-1929 min
The Dance Physio PodcastEpisode 55: Strength Training for DancersIt'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...2024-11-1233 min
Voice of the ArtistS4 E2: Dancer Physical Care with Physiotherapist Erika MayallSandy chats today with physiotherapist, Erika Mayall, who has a special interest in dance medicine and science. As a former elite dancer, Erika’s passion lies in treating dancers and other performing artists. She has a keen interest in not only treating injuries, but also in injury prevention and maximizing performance potential in dancers. They will be talking about how to develop a healthier, more supportive dance culture in our studios, specifically addressing the dilemma of overuse injury and the need for good periods of rest and recovery. Erika has completed specialized training in the field of dance medicine in...2024-11-0651 min
The Dance Physio PodcastEpisode 54: Are You Dance Ready? with Dr. Danelle DicksonIn 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 2024-11-0549 min
The Dance Physio PodcastEpisode 53: 4 Ways to Incorporate Dance Science into the StudioFreshly 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 Project...2024-10-2925 min
The Dance Physio PodcastEpisode 52: Reflections on 1 Year of The Dance Physio PodcastThe Dance Physio Podcast officially turns 1 year old 🎉 This week's episode is a little bit different, as I reflect on one year of podcasting, celebrate the community we've created and share some lessons learned along the way.To celebrate the 1 year anniversary of the pod, I would be so grateful if you'd take the time to like, subscribe and share the podcast with your community so we can continue to grow into year 2 💜Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: http...2024-10-1519 min
The Dance Physio PodcastEpisode 51: Snapping Hip Syndrome in DancersSnapping 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...2024-10-0834 min
The Dance Physio PodcastEpisode 50: Tendonitis in DancersTendonitis 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 ne...2024-10-0141 min
The Dance Physio PodcastEpisode 49: Early Sport Specialization in Dance - Part 2Early 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 Training2024-09-2424 min
The Dance Physio PodcastEpisode 48: Early Sport Specialization in Dance - Part 1Early 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...2024-09-1725 min
The Dance Physio PodcastEpisode 47: Return to Dance Pre-Season Training ConsiderationsWith 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 Dance2024-09-1024 min
The Dance Physio PodcastEpisode 46: Six Lessons Dance Can Learn From the OlympicsIf 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...2024-09-0332 min
The Dance Physio PodcastEpisode 45: Continuing Education Options for Dance TeachersOne 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...2024-08-2732 min
The Dance Physio PodcastEpisode 44: Strength and Conditioning for Irish Dance with Ellen WallerIn 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...2024-08-2042 min
The Dance Physio PodcastEpisode 43: Nerve Glides for DancersNerve 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...2024-08-1333 min
The Dance Physio PodcastEpisode 42: Incorporating Science into Dance with Maria HaralambisIn 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...2024-08-0647 min
The Dance Physio PodcastEpisode 41: Self Care for Dance TeachersJust 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...2024-07-3035 min
The Dance Physio PodcastEpisode 40: Leadership in Dance with Tamara Thompson LeviIn 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...2024-07-2335 min
The Casual Dance Teacher's PodcastPreventing and Managing Injuries in Dance Class with Erika MayallErika Mayall is a dance physiotherapist and the host of The Dance Physio Podcast. I was delighted to have the opportunity to speak with her about how to prevent injuries in our students, teach through injuries in the classroom, encourage healthy warm-up practices, and more!Theme Music by GBMystical! www.gbmystical.comRecorded Via Squadcast.2024-07-1921 min
The Dance Physio PodcastEpisode 39: Managing Injuries at a Summer IntensiveNo one wants to get injured while away at a summer intensive, but the reality is injuries are an unfortunate part of dance. Some dancers will come into an intensive already dealing with an injury, while others may suffer an injury while away at the intensive. In this podcast episode I'll go over things to consider and ways to manage injuries while at a summer intensive.Other episodes to check out:Episode 16 - Dancer First Aid PEACE & LOVE Episode 21 - Considerations for Summer Intensives Learn more about Erika Mayall:...2024-07-1623 min
The Dance Physio PodcastEpisode 38: Dance Education as Skills for Life with Lindsay DanielsIn this episode, I'm joined by Lindsay Daniels from The Movement Project. We discuss her journey in the dance world, the injury that led her to a career in teaching, and how she ended up in a public high school setting. Lindsay is a strong advocate for the benefits of dance education as skills for life, and provides opportunities for dancers in both her high school program and community based dance program in the Durham, Ontario region. Lindsay Daniels is an educator, adjudicator, curriculum writer, and speaker with over 25 years of experience in the dance education industry...2024-07-0949 min
The Dance Physio PodcastEpisode 37: Managing Knee Hyperextension in DancersHyperextension at the knee is an aesthetic that is often valued and sought after in the dance world. Those that don't have it want it, but those who have it know it be can a challenge to manage and isn't always a blessing. There is ongoing debate about how to manage knee hyperextension in dancers - do we let dancers use this range in order to achieve the desired lines that it provides, or do we limit their range for the sake of joint health and longevity?In this episode of the podcast, I break...2024-07-0238 min
The Dance Physio PodcastEpisode 36: When is an Injury Actually an Injury in Dance?Dance is one of the most physically demanding activities and dancers are continually pushing their body's to the limit. Some aches/pains/niggles are to be expected when pushing our physical boundaries, but how do you determine when something is just a niggle and when it's actually an injury? In today's episode I discuss things to consider to help you determine when you can just carry on as usual, and when it might be time to admit that an injury is an injury, and likely needs medical attention.TEACHERS! Check out the new FREE 3 Cues for Teachers...2024-06-2529 min
The Dance Physio PodcastEpisode 35: Sprains, Strains and -itis's in DanceEver wondered what the difference between a sprain and a strain is? And which one is a more severe injury? In this episode I discuss the difference between sprains, strains and all the -itis injuries in dance. Knowing how dance injuries are classified can help dancers understand the nature of their injury, as well as facilitate communication with teachers and healthcare teams.TEACHERS! Check out the new FREE 3 Cues for Teachers to Ditch in Dance guide.Episode 20: Ankle Sprains in DancersLearn more about Erika Mayall:Follow me on Instagram: 2024-06-1820 min
The Dance Physio PodcastEpisode 34: Syllabus Training in Dance with Astrid ShermanIn this episode, I'm joined by one of my long time teachers and mentors, Astrid Sherman. We discuss the pros and cons to implementing a syllabus system for dance training, as well as some of the commonalities and differences with different syllabus around the world.Astrid Sherman is currently the Imperial Society of Teachers of Dancing (ISTD) International Representative for the Americas’ and guest teaching between Los Angeles, Vancouver, and Spain. After dancing professionally with the Natal Performing Arts Council in South Africa, she immigrated to Canada. There she was artistic director of a large ISTD-based professional tr...2024-06-1146 min
The Dance Physio PodcastEpisode 33: Optimizing Rest in the Post SeasonWhen we think of rest, we typically just think of physical rest. But that's just one of 7 different types of rest - as described by Dr. Saundra Dalton-Smith. In this episode, I outline the 7 different types of rest we should consider, and how we can incorporate them not just into post season, but throughout the dance season as well. Episode 6: Periodization in Dance*JOIN THE EMAILL NEWSLETTER*Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance...2024-06-0429 min
The Dance Physio PodcastEpisode 32: Accommodating Modifications in DanceI continue to hear stories of dancers being penalized for being injured by being pulled from dances or not being allowed to perform. In this episode, I dive into why I think dance is one of the greatest activities to modify in terms of rehabilitation, and how we as a dance culture can accommodate these modifications to ensure our dancers stay safe while continuing to be able to participate in the activity they love.Sing up for the email newsletterLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerika...2024-05-2823 min
The Dance Physio PodcastEpisode 31: Off Season Training Plans for DancersWith the end of the dance year fast approaching, it's time to consider what the off season is going to look like for you or your dancers. In this episode, I cover what an ideal post season and off season should and could look like. I dive into what the goals of the off season really are and how you can use the off season to set yourself up for success for the coming dance year.Episode 6: Periodization in DanceLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerika...2024-05-2129 min
The Dance Physio PodcastEpisode 30: Regulation in the Dance IndustryIn most parts of the world, the dance industry is unregulated. In this episode, I dive into what that actually means, the difference between regulation and certification/qualification, and why I think regulation is the next necessary step to protect 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.com2024-05-1426 min
The Dance Physio PodcastEpisode 29: Patellar Dislocations in DancersPatellar (kneecap) dislocations and subluxations are a common knee injury in dancers. In this episode, I discuss how and why these injuries happen, as well as some prevention strategies. You'll also learn what treatment and management of these injuries looks like for a dancer.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.com2024-05-0736 min
The Dance Physio PodcastEpisode 28: Growth Plate Injuries in DancersAdolescent dancers are not just small adults, and there are certain injuries that need to be taken into consideration for this specific population. Growth plate injuries are common in athletic adolescent populations, and dancers are no different. In this episode I explain the anatomy of what a growth plate actually is, and discuss some of the common growth plate injuries that we see in dancers.Episode 15: Adolescent Growth Spurt in DancersEpisode 25: Stress Fractures in DancersLearn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about...2024-04-3036 min
The Dance Physio PodcastEpisode 27: The Use of Ankle Weights in DanceAnkle weights have become popular in the dance world as a potential way of strengthening dancer's legs. In this episode I discuss the use of ankle weights in dance. You'll learn the pros and cons of adding ankle weights to your dance training, when they are NOT advised to be used and when they potentially might be a helpful addition to training.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...2024-04-2326 min
The Dance Physio PodcastEpisode 26: Tips for Tapering in Dance"No other sport runs the marathon before running the marathon" - Catherine Vargo. Tapering is the idea that you decrease your training load prior to participating in the 'main event'. In the case of dance, this is often a performance or a competition. In the dance world, the norm is often the opposite - we pile on extra rehearsals and practices in the name of 'perfecting' the dance. In this episode I dive into the specifics around tapering, and what the dance world can gain by following this basic sport science principle.Additional Resources:...2024-04-1630 min
The Dance Physio PodcastEpisode 25: Stress Fractures in DancersIn this episode I discuss stress fractures in dancers. You'll learn what a stress fracture actually is, and why dancers are so susceptible to stress fractures. I'll discuss some of the risk factors for stress fractures, as well as the diagnosis, treatment and management of them.Episode 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...2024-04-0941 min
The Dance Physio PodcastEpisode 24: Posterior Ankle ImpingementIn this episode I discuss posterior ankle impingement (PAI). While a common injury in dancers, it's not as common in the general population and is often misdiagnosed by practitioners not familiar with dance. In this episode you'll learn why this injury is common in dancers, how it commonly presents, and treatment options for posterior ankle impingment.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: 2024-04-0223 min
The Dance Physio PodcastEpisode 23: Five Cues to Ditch in DanceIn this episode I discuss 5 common cues that are used in dance and need to be ditched immediately. From "lift your leg from underneath" to "shoulder blades down and back", you'll learn why these cues are problematic and need to be replaced.Episode 8: The Truth About TurnoutLearn 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.com2024-03-2637 min
The Dance Physio PodcastEpisode 22: Sitting Out in Dance ClassSitting out and observing dance class is the norm when a dancer is sick or injured. In this episode, I discuss why this might not always be the best approach, and ways we can support injured dancers that keeps them meaningfully attached to their studio and peers to help enhance their recovery.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.com2024-03-1930 min
The Dance Physio PodcastEpisode 21: Considerations for Summer Intensives~ Flexibility Foundations open for registration until March 15th. Check out all the details and register hereIn this episode, I'll discuss things to consider when making the decision about whether to participate in a summer intensive training opportunity, or trying to decide between multiple options. Through the lens of a physiotherapist, I'll cover things like timing and duration of the program, incorporation of cross-training or conditioning programs, qualifications of the faculty and access to healthcare services.Episode 6: Periodization in DanceEpisode 10: Training Load Management for DancersLearn more about...2024-03-1227 min
The Dance Physio PodcastEpisode 20: Ankle Sprains in DancersIn this episode, I discuss all things ankle sprains. You'll learn the difference between a sprain and a strain, why ankle sprains are one of the most common injuries we see in dancers, and why a 'simple' ankle sprain is never that simple. I'll also discuss common signs and symptoms of ankle sprains, as well as goals and timelines for rehabilitation.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 h...2024-03-0531 min
The Dance Physio PodcastEpisode 19: Pros and Cons of Dance CompetitionsAlthough we know that dance competitions offer many positive things for dancers, they are not without their downsides as well. In this episode, I discuss some of the top physiotherapy issues I see in competition dancers, that seem to be far less common in vocational, recreational and concert style dancers. I also offer some tips and suggestions on how to mitigate some of these risks. Join the FREE NeuroFlex Masterclass: identifying the missing link in your dancer's flexibility. March 3rd at 10am PT/1pm ET. Sign up hereLearn more a...2024-02-2724 min
The Dance Physio PodcastEpisode 18: Mindset Tips with The Confident DancerIn this episode, I'm joined by Kirsten Kemp from The Confident Dancer. We discuss her journey in the dance world, and how it's shaped the work she does today. She provides practical tips for dealing with nervousness and performance anxiety, as well as mindset tips when dealing with setbacks like injury. This is a conversation you don't want to miss!Kirsten Kemp is former full-time professional ballet dancer turned High-Performance Mindset Coach for dancers, International Speaker, and Founder of The Confident Dancer specializing in helping dancers break through the mental blocks that have been holding them back...2024-02-2046 min
The Dance Physio PodcastEpisode 17: RAMP Up Your Dance Warm UpIn this episode, I'll discuss all things dance warm up. Most people in the dance industry understand the importance of a proper warm, but often struggle to know exactly what to include in a comprehensive warm up. I'll introduce the RAMP protocol and how it can be easily implemented to structure your dance warm up.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: ...2024-02-1326 min
The Dance Physio PodcastEpisode 16: Dancer First AidIn this episode, I'll discuss what to do if you or one of your dancers gets injured. Unfortunately injuries are an inevitable part of dance, but knowing what to do when one happens can make all the difference for injury recovery. I'll break down the PEACE & LOVE formula - the current gold standard for injury 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...2024-02-0630 min
The Dance Physio PodcastEpisode 15: Adolescent Growth Spurt in DancersIn this episode, I'll discuss the adolescent growth spurt and how it affects young dancers. You'll learn the physical changes that happen in the body during this time, as well as how these changes relate to injury risk in dancers. Finally, I'll discuss the implications for dance, and what we as dance teachers, parents and healthcare providers can do to help dancers going through this transition.Learn more about Erika Mayall:Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for...2024-01-3033 min
The Dance Physio PodcastEpisode 14: Flexibility for Dancers. Part 4 - Active MobilityPart 4 of a mini series on flexibility for dancers. In this episode, I'll discuss active mobility and how it relates to dancer mobility. You'll learn what active mobility is, examples of the difference between passive and active mobility, and ways to incorporate it into your dance classes.Be the first to know all the details of a new flexibility program for teachers, which will harness the power of the nervous system to improve your dancers mobility in a safe and effective way. Add your name to the waitlist now. Absolutely no obligation, you'll...2024-01-2326 min
The Dance Physio PodcastEpisode 13: Flexibility for Dancers. Part 3 - The Nervous System's Role in MobilityPart 3 of a mini series on flexibility for dancers. In this episode, I'll discuss the nervous system's role in mobility. You'll learn some basic anatomy around the structure and function of the nervous system, and how that impacts mobility within the body. I'll also discuss some basic principles of using the nervous system to improve mobility and make faster and safer gains in flexibility.Be the first to know all the details about a new flexibility program for teachers, which will harness the power of the nervous system to improve your dancers mobility...2024-01-1624 min