The Dance Physio Podcast

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...

Part 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...

Part 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...

Part 2 of a mini series on flexibility for dancers. In this episode, I'll answer the question about whether overstretching really is bad for dancers. You'll learn the difference between muscular and connective tissue, and why changes to connective tissue can be problematic in the long run. I'll also discuss how overstretching might affect a hypermobile dancer, and why we need to pro...

Part 1 of a mini series on flexibility for dancers. In this episode, I'll discuss the difference between flexibility and mobility, and why understanding the difference is important to see improvements in mobility for 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 newsletter...

In this episode, I'll discuss training load management for dancers. I'll dive into why poor  load management is a risk factor for injury, and ways to mitigate this risk. You'll learn the factors that affect training load, as well as various ways to measure and monitor training load. Podcast Episode 6: Periodization in Dance Podcast Episode 9: Rest and Recovery for Dancers Training L...

In this episode, I'll discuss rest and recovery for dancers and why lack of recovery is one of the single biggest challenges that dancers face. I'll dive into the current culture of more more more , and why this is problematic - especially for adolescent dancers. You'll learn the difference between active and passive recovery and why both are important, as well as how sleep relates...

In this episode, I'll discuss all things related to turnout. You'll learn the main contributors to turnout, and why some dancers have more natural turnout than others. I'll also discuss the most effective strategy for improving turnout, and why for some dancers improving turnout probably isn't their best goal. Images for hip anatomical variations: click here Blog Post: How Do I...

In this episode, I'll discuss all things dance conditioning. You'll learn the difference between cross-training and supplementary training, and the benefits of each. I'll also discuss my recommendations for incorporating conditioning in dance schedules, and how much cross-training dancers should really be doing. Learn more about Erika Mayall: Follow me on Instagram: @dancephysioerik...

In this episode, I'll discuss periodization and how it can be implemented into dance specific settings. You'll learn the most common phases of periodization - pre season, in season, post season and off season - and what dancers should be prioritizing during each specific phase. Periodization and Programming for Peak Performance webinar: Click here   Learn more about Erika Mayall: Follow...