The Dance Physio Podcast

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 Functio...

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 a...

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&a...

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 abse...

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 Episode...

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: @dancephysioerika Learn more about me on my website: htt...

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 philosophi...

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 i...

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....

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 durin...

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...

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, th...

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 th...

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 w...

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...

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 w...

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 impe...

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 men...

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: @dancephysioerika Le...

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: @dancephysioerika Learn more about me on my website: https://www.allegroperformance.com Sign up for my...

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 less 2. When your winter break is more than 2 weeks 3. When you have a competition or performance during (or immediate...

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: @dancephysioerika Learn more about me on my website: https://www.allegroperformance.com Sign up for my ne...

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...

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 recomme...

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 shou...