Ballet Science

Blisters are often treated like a rite of passage in ballet... but from a biomechanics perspective, they’re actually important feedback about how your foot is interacting with your shoe. If you’ve ever tried to dance with a painful blister, you know how much it can affect balance, confidence, and technique. Instead of just “toughing it out,” this episode helps dancers understand blisters as a modi...

In 2025, I released 31 episodes of the Ballet Science Podcast covering anatomy, biomechanics, injury prevention, performance psychology, strength training, and research on ballet across the lifespan. In this year-in-review episode, I connect the dots among interviews, anatomy deep dives, and research discussions to show how they fit together. Think of this episode as a guided tour of Ballet Scienc...

A herniated disc can sound terrifying for dancers, but it is not a career-ender. In this final episode of the Ballet Science spine series, Dr. Caroline Simpkins (former professional ballerina, PhD in biomechanics) breaks down what a herniated disc actually is, why it often develops gradually rather than from one dramatic movement, and (most importantly) why dancers can and do recover successfully....

Your spine doesn’t move on its own. An entire team of muscles, tendons, and ligaments makes ballet possible, and most dancers are only using half of them. In Part 2 of the Ballet Science spine series, Dr. Caroline Simpkins (former professional ballerina, PhD in biomechanics) breaks down how the spinal support system actually works in ballet. We explore the difference between deep stabilizing muscl...

Your spine isn’t meant to be stiff, straight, or locked in place. It’s designed to move, absorb load, and adapt, and understanding its natural curves can instantly change your ballet technique. In this episode of the Ballet Science Podcast, former professional ballerina and biomechanics Ph. D. Caroline Simpkins breaks down the bones of the spine and explains how each region... the cervical, thorac...

Falls are the #1 cause of injury in older adults worldwide, but can ballet help? In this episode of the Ballet Science Podcast, Caroline Simpkins, PhD, breaks down her published research in the Journal of Dance Medicine & Science, examining whether recreational ballet dancers aged 55+ show advantages in key fall-risk factors compared to non-dancers. Using functional mobility tests, leg strengt...

Unlock what it really takes to build strong, resilient male ballet dancers, without “bulking up” or losing artistry. In this episode of the Ballet Science Podcast, Caroline Simpkins sits down with Shane Wuerthner (former principal dancer and founder of Athletistry) to talk all things strength training for male dancers and students. We break down the biggest misconceptions about lifting weights, wh...

Welcome to the Ballet Science Podcast, where we bring science into the studio to help dancers of all ages and abilities perform their best on stage and off. In this episode, host Caroline Simpkins, PhD, is joined by Kendall Baab , a Los Angeles–based strength and conditioning coach, dance science educator, and founder of Body Kinect. We dive into how strength training can transform ballet techniqu...

From studio to science lab, this episode of the Ballet Science Podcast dives into how new vs. dead pointe shoes change lower-extremity biomechanics and muscle activity in professional ballet dancers. Dr. Caroline Simpkins, a former ballerina turned researcher, is joined by Dr. Jessica Aquino, DPT, ATC, a physical therapist and athletic trainer specializing in dance medicine, sports medicine, and p...

Former professional ballerina Lauren Ostrander McArdle, MS (Sports Psychology), joins the Ballet Science Podcast to unpack the mental side of dance... how to manage perfectionism, channel nerves, and build a reliable pre-performance routine. We delve into injury psychology, explore identity beyond ballet, and discuss practical sport psychology tools that dancers can utilize in class, auditions, an...

Master pointe shoe fitter Josephine Lee (The Pointe Shop) joins Dr. Caroline Simpkins to demystify pointe shoe fitting—from shoe anatomy (box, shank, vamp, wings, platform) to how fit impacts technique, foot health, and injury risk. We cover common fitting mistakes, why pain is a red flag (not a rite of passage), spotting dead shoes, drying/rotating pairs, when jet glue helps, and why a profession...

Former ballet star Dr. Miko Fogarty joins the Ballet Science Podcast to share her journey from elite performer (“First Position,” YAGP, Birmingham Royal Ballet) to a foot & ankle surgery resident specializing in podiatric medicine. We cover injury prevention, why dead pointe shoes raise risk, alignment tips that protect feet, knees, and hips, and how expert pointe-shoe fitting keeps dancers he...

What muscles control turnout in ballet? Learn how the hip muscles, tendons, and ligaments work together to create turnout, stability, extension, and control... and why understanding them can help prevent injury. If you’ve ever struggled with turnout, hip tightness, or stability, this episode explains what’s happening inside your body and how to train smarter. Learn how the hip muscles create turno...

Welcome to the Ballet Science Podcast, where dance meets science! In this episode, host Caroline Simpkins, a former ballerina turned researcher, breaks down the anatomy of the hip joint and explains how your bones, pelvis, and femur work together to support every turnout, arabesque, and développé. Learn how your unique hip structure affects turnout, flexibility, and alignment — and why understandi...

In this episode of the Ballet Science Podcast, host Caroline Simpkins — former ballerina turned researcher — shares highlights from the 2025 International Association of Dance Medicine and Science (IADMS) Annual Conference in Las Vegas. Caroline recaps her award-winning study on ballet as a tool for fall prevention in older adults and walks through her top five favorite sessions, covering: Neurolo...

Why do ballet dancers, who train for hours daily, often face weaker bones and stress fractures? In this episode, we explore new research on bone turnover, estrogen metabolism, and training demands in elite female ballet dancers. Learn why dancers may experience more bone breakdown than bone building, what this means for injury risk, and how science can help protect bone health and extend dance car...

Ballet is known for beauty, discipline, and control… but what’s happening behind the scenes? Today, we break down scientific research on mental health in professional ballet dancers. Discover the prevalence of depression, anxiety, eating disorders, and sleep disturbances, and what these findings reveal about the pressures of elite performance environments. Learn why sleep is critical for both ment...

Discover the vital role of the menisci in knee anatomy and why they matter for dancers. In this episode of the Ballet Science Podcast, former ballerina turned researcher Caroline Simpkins explains how the menisci support shock absorption, stability, and injury prevention, essential knowledge for dancers, athletes, and anyone who moves. Throughout this episode, I’ll be referencing a physical model...

What do the muscles, tendons, and ligaments of the knee actually do, and why are they so important for dancers? In this Ballet Science Podcast episode, Caroline Simpkins breaks down how these soft tissues work together to power movement, protect the knee, and prevent injuries. You’ll learn how quad dominance develops, why hamstring and glute strength matter, how tendon overuse leads to jumper’s kn...

Discover the inner workings of the knee joint in dancers with the Ballet Science Podcast! In this episode, Caroline Simpkins breaks down the bones of the knee, the femur, tibia, and patella, as well as the menisci, cartilage, and growth plates. Learn how proper alignment, technique, and body awareness protect your knees, prevent injuries, and support long-term movement health. Perfect for dancers,...

Dive into the anatomy of the foot and ankle with Ballet Science! In this episode, we explore the key muscles, tendons, and ligaments that keep your feet strong, balanced, and injury-free. Learn about the gastrocnemius and soleus (calf muscles), peroneals, tibialis anterior, intrinsic foot muscles, Achilles tendon, FHL tendon, extensor tendons, ATFL, deltoid ligament, and plantar fascia. Perfect fo...

Explore the incredible structure of the human foot with Ballet Science! In this episode, we break down the 26 bones of the foot, including the hindfoot (talus and calcaneus), midfoot (navicular, cuboid, and cuneiforms), and forefoot (metatarsals and phalanges). Learn about the medial, lateral, and transverse arches, the sesamoid bones, and how foot alignment impacts balance, jump power, and overal...

In this episode, I share my journey with papillary thyroid cancer, which began while I was still dancing professionally and preparing to dance the Sugar Plum Fairy in The Nutcracker . Now, as a researcher and a cancer survivor, I want to help others recognize the early signs and know what to expect if they receive a papillary thyroid cancer diagnosis. Watch this episode on YouTube Logo photo: Rich...

In today's special episode, we reflect on a major moment in the dance world.  After nearly thirty years of unforgettable performances, the great ballerina Gillian Murphy has taken her final bow with American Ballet Theatre, marking the end of a truly extraordinary era. Gillian's retirement closes a chapter defined by technical brilliance, emotional intensity, and a stage presence that left an inde...

Dance is a world of strength, artistry, and discipline… but behind the scenes, there are real challenges that don’t get talked about enough. Today I break down new research on body image, nutrition knowledge, and eating behaviors in collegiate dancers. Here’s what the study found: Many dancers lack basic nutrition knowledge A significant percentage are at risk for disordered eating Body image perc...