The Dance Physio Podcast

No 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 chec...

In 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...

Hyperextension 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, o...

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 carr...

Ever 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...

In 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’ an...

When 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 NEWSLETTE...

I 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...

With 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: Per...

In 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: @dancephysioerika Learn more about me on my website: https://www.allegroperformance.co...

Patellar (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: @dancephysioerika Learn more about me on my website: https://w...

Adolescent 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. Ep...

Ankle 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 o...

"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&a...

In 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 Dancers Learn more about Erika Mayall: Follow me on Instagram: @dance...

In 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: Foll...

In 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 Turnout Learn more about Erika Mayall: Follow me on Instagram: @dancephysioerika Learn more about me on my...

Sitting 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: @dancephysioerika Learn more about me on my websit...

~ Flexibility Foundations open for registration until March 15th. Check out all the details and register here In 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 th...

In 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 Maya...

Although 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...

In 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...

In 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: @dancephysioerika L...

In 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: @dancephys...

In 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 thi...