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PODCAST

The Dance Physio Podcast

A podcast designed to explore ideas and foster discussion around dancer health and wellness. The Dance Physio Podcast aims to challenge the status quo, bridge the gap between dance science and the studio, and help change the landscape of the dance industry for the better.

arts performing arts

All Episodes

36:14

Episode 79: Misconceptions About Turnout in Dance

The Dance Physio Podcast ·

2025/04/29

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 ...

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36:44

Episode 78: How to Stop Gripping in the Hips During...

The Dance Physio Podcast ·

2025/04/22

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-pe...

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27:28

Episode 77: The Rehabilitation Continuum

The Dance Physio Podcast ·

2025/04/15

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: ht...

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33:09

Episode 76: Optimizing Sleep for Dancers

The Dance Physio Podcast ·

2025/04/08

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 Dancers Episode 33: Optimizing Rest in the Post Season ...

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40:37

Episode 75: Hip Labral Tears in Dancers

The Dance Physio Podcast ·

2025/04/01

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@allegroperf...

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45:50

Episode 74: #DanceSmarter with Rosina Andrews

The Dance Physio Podcast ·

2025/03/25

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 Rosina Rosina Andrews is an internationally recognized danc...

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29:37

Episode 73: The Importance of Flooring in Dance

The Dance Physio Podcast ·

2025/03/18

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: @dancephysioerikaLear...

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38:29

Episode 72: Competition Countdown. Part 4 - Fuelling...

The Dance Physio Podcast ·

2025/03/11

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 b...

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30:30

Episode 71: Competition Countdown. Part 3: Rest &...

The Dance Physio Podcast ·

2025/03/04

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...

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34:45

Episode 70: Competition Countdown. Part 2 - Dancer...

The Dance Physio Podcast ·

2025/02/25

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...

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32:04

Episode 69: Competition Countdown. Part 1 - Preparing...

The Dance Physio Podcast ·

2025/02/18

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 visual...

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50:31

Episode 68: Elevating Dance with Chloey Turner

The Dance Physio Podcast ·

2025/02/11

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 change...

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28:46

Episode 67: Flexor Hallucis Longus (FHL) Injuries in...

The Dance Physio Podcast ·

2025/02/04

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 inju...

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27:43

Episode 66: Dance: is it art or sport?

The Dance Physio Podcast ·

2025/01/28

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 sty...

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43:11

Episode 65: Supporting Neurodivergent Dancers with...

The Dance Physio Podcast ·

2025/01/21

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 traditio...

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27:10

Episode 64: Why Stretching Doesn't Always Work

The Dance Physio Podcast ·

2025/01/14

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. ...

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36:43

Episode 63: Dance Anatomy 101

The Dance Physio Podcast ·

2025/01/07

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 ...

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32:34

Episode 62: Word of the Year and Goal Setting for 2025

The Dance Physio Podcast ·

2024/12/31

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 ...

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21:37

Episode 61: Dancer's Fracture

The Dance Physio Podcast ·

2024/12/24

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

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25:12

Episode 60: Winter Break Training Plans for Dancers

The Dance Physio Podcast ·

2024/12/17

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...

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