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There is a lot of discussion about how to manage knee hyperextension in dancers, but less so when it comes to the elbows. The elbows are not designed as a primary weight-bearing joint, however many styles of dance require them to become weight-bearing. In this episode, we discuss the anatomy of the elbow joint and what makes it different from the knee joint, as well as how to manage hyperextension in the elbow when it is in a weight-bearing position. Additional podcast episodes mentioned in this episode: Episode 37: Managing Knee Hyperextension in Dancers 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: [email protected] the show

On the podcast, we spend a lot of time talking about the physical health of dancers. This week's podcast shifts gears just a little bit to focus more on the mental side of health and wellness. And I couldn't think of a better guest to have on than former professional ballet dancer turned sports psychologist Dr. Chelsea Pierotti. In this episode, we discuss creating healthy studio and team cultures in the dance world. Dr. Pierotti shares how focusing on process oriented goals, celebrating small wins and normalizing rest & recovery can help contribute to healthy cultures. About Chelsea: Dr. Chelsea Pierotti was trained as a studio dancer in the Denver area, and spent summers training with professional ballet companies, finishing her performance career as a professional ballet dancer in Colorado.  Chelsea was also a successful high school dance coach for over a decade. She won multiple State Championship titles and was recognized as Colorado’s Dance Coach of the Year and twice as the National Dance Coaches Association’s Associate of the Year.   Outside of coaching, Chelsea also has a Ph.D. in Sport Psychology and is a Teaching Associate Professor at the University of Colorado at Boulder.  Chelsea currently runs a company providing online and in-person educational resources for dancers and dance educators where her mission is to create happier, more successful dancers, through positive mental skills.  She specializes in many areas of mental toughness including confidence, resilience, motivation, mindset, and leadership. Connect with Chelsea: Website: www.chelseapierotti.com Podcast: Passion for Dance Podcast Instagram: @dr.chelsea.pierotti 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: [email protected] the show

Dance has powerful health benefits, especially for adult populations. In this episode, we dive into the physical benefits, the mental & cognitive benefits and the social & emotional benefits of dance and how they stack up against other physical activities when it comes to preventative health. Additional podcast episodes mentioned in this episode: Episode 124: 5 Pillars of Longevity for Adult Dancers 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: [email protected] the show

Most people within the dance industry are now starting to understand and accept the importance of strength training for dancers. But a lot of what we see presented as 'strength' training may not actually fit the criteria. In this episode, we explore the difference between strength training and dance specific conditioning and discuss when we might consider using one vs the other. Resources: Jason Harrison @presenttensefitness Additional podcast episodes mentioned in this episode: Episode 7: Dance Conditioning - Cross training vs supplementary training Episode 55: Strength Training for Dancers Episode 137: The #1 Functional Task Most Dancers Struggle With 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: [email protected] the show

In this episode we discuss all things related to meniscus injuries in dance. You'll learn what the meniscus is, why it's important for the function of the knee, as well as common ways that dancers can injure their meniscus. We also discuss different types of meniscus injuries, how to diagnose and treat them, and finally what rehabilitation from meniscal injuries looks like. 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: [email protected] the show

More and more dancers are interested in careers in and around dance medicine, but relatively little information exists about pathways into these careers. In this episode, I discuss some of the options for dancers who are interested in pursuing dance medicine and science pathways for post secondary education. Resources: IADMS Student and Early Career Professionals page Dance Magazine College Guide NEDO Dance College Guide Additional podcast episodes mentioned in this episode: Episode 1: My Journey as a Dance Physiotherapist 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: [email protected] the show

Unfortunately injuries are a common occurrence in the dance industry, but knowing what to do when one occurs can make an uncertain or scary situation a bit more manageable. In this episode, I answer the question of who to go see when an injury occurs, as well as what sort of questions you should be asking your healthcare provider and the information you should be equipped with when you leave your appointment. 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: [email protected] the show

Back by popular demand, another Q&A style episode.  In part 4 of this series, we tackle questions like  How to best implement strength training into your studio scheduleHow to improve arabesque and developpé height safelyHow to deal with dance teachers crossing professional boundariesAnd, how to support dancers who 'know' they need strength training, but resist itHave a question you want answered on a future episode? Send me an email or a DM on social media and I'll add it to the list for next time! 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: [email protected] the show

The start of the new dance season is just around the corner, and with it comes an increase in early season dance injuries. On this week's episode we're discussing why we see a spike in injuries at the beginning of the season, what dancer's should be doing NOW (ie before the season starts) to prepare their body, and what they should be doing the first 4-6 weeks of the season to make sure your season isn't derailed by injury when it's just getting started. Additional podcast episodes mentioned in this episode: Episode 6: Periodization in Dance Episode 10: Training Load Management for Dancers 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: [email protected] the show

A bit of a different podcast episode this week as I've recently returned from the Calgary Dance Teacher Expo and I wanted to share some of the my experience and reflections on the event. Have a listen to hear about the expo, what I thought about both exhibiting and presenting, as well as my key take-aways from the event. 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: [email protected] the show

In this week's podcast episode, I am fortunate to sit down with Dr Stephanie Potreck from AusDancersOverseas. Dr. Potreck is a sports nutritionist and expert in the field of low energy availability and especially how it affects dancers health and performance. In this conversation, we discuss her journey in the dance world and transition into medicine, how the field is rapidly changing, and whether RED-S/RED-D exists as a separate entity or whether it is tied to the larger picture of stress physiology/allostatic load.  *disclaimer: please be aware that this episode discusses topics including eating disorders, disordered eating, and body image. Some of the discussions may be triggering for individuals currently struggling with or in recovery* About Stephanie: Dr. Stephanie Potreck is a medical doctor, sports nutritionist, researcher and former dancer whose work challenges the idea that complex health problems have simple explanations.   Her clinical and research interests include low energy availability, eating disorders, stress physiology, female athlete health and the unique demands of dance. She is particularly interested in the overlap between REDs, allostatic load and the broader neuroendocrine adaptations seen in athletes under chronic physical and psychological stress.   Stephanie is passionate about translating science into practical conversations that empower dancers, clinicians and educators to ask better questions; not just arrive at faster answers  Connect with Stephanie: Substack: Life of a Dance Nutrition Doctor Instagram: @AusDancersOverseas 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: [email protected] the show

Balance is a complex task that requires skilled practice, especially at the level required by dancers. Simply standing on one leg in a static passé or relevé position is often not enough to see the improvements most dancers are looking for. In this episode, I break down the 3 major components of balance, and why understanding what is affecting our balance is the key to training it effectively. 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: [email protected] Support the show

It’s no secret that the demands for flexibility have increased in the dance world in recent years. But what about those students who seem to hit a flexibility plateau so matter how much stretching they do? In this episode, I discuss 5 things that could be limiting your dancer's flexibility progress, despite them working hard and stretching regularly. Additional podcast episodes mentioned in this episode: Episode 11: Flexibility for Dancers Part 1 - Flexibility vs Mobility Episode 12: Flexibility for Dancers Part 2 -  The Truth About Overstretching Episode 13: Flexibility for Dancers Part 3 - The Nervous System's Role in Mobility Episode 14: Flexibility for Dancers Part 4 - Active Mobility 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: [email protected] the show

A common goal amongst dancers is wanting to improve their pointe range or their arch. But is this actually possible? In this episode, we dive into the factors that are involved in pointe range, figuring out where the limitations might be coming from, and whether we can change them through exercise and training. Additional podcast episodes mentioned in this episode: Episode 57: The Truth About Foot Stretchers 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: [email protected] the show

This past week there was a major dance media outlet that published an article and social media post with some problematic language around 'gripping in the quads'. In this week's podcast episode, I unpack what was so problematic and why it matters to dancers, as well as what gripping in the quads actually means and how we can address it in a productive way. 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: [email protected] the show