Pilates is everywhere in the dance world… but what actually makes it so effective for ballet dancers?

In this episode, I’m joined by Kerry Shea, Pilates instructor at the School of American Ballet (NYC), to break down how Pilates supports alignment, core control, coordination, injury prevention, and performance... from young pre-professionals to seasoned pros.

We cover:

• What is Pilates?
• What “the core” means for dancers
• Why Pilates is especially helpful for hypermobility
• How SAB integrates Pilates into a holistic health + wellness model
• Common dancer patterns Pilates helps fix
• Why “just doing more ballet” can reinforce dysfunctional patterns
• How to start Pilates safely + what certifications to look for in an instructor

🎧 Subscribe to the Ballet Science Podcast (YouTube, Apple, Spotify) for weekly episodes on biomechanics, injury prevention, adult ballet, anatomy, mindset, and the science behind dance.

💬 Have more questions about Pilates? Leave them in the comments!

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• Magic Circle

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Hosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves.

Each week, we explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.

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Logo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina and ballet teacher, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.

If you’ve ever wanted to try ballet as an adult... or you’ve started but something feels harder than it should... this video is for you.

In this Ballet Science: Backstage episode, I break down five of the most common mistakes adult ballet students make. These are not failures... they’re completely normal patterns I see again and again as someone who teaches adult ballet and studies movement science.

We talk about:

• Why intimidation keeps so many adults from ever starting
• How the wrong class or teacher can make ballet feel impossible
• Why adult dancers often feel “behind” (and why that’s not true)
• The risks of forcing turnout, flexibility, or ballet “shape”
• Why ballet progress is not linear, especially for adults

From a biomechanics and motor learning perspective, adult dancers bring unique strengths to ballet: focus, body awareness, and the ability to understand complex movement concepts. Ballet doesn’t have to hurt, overwhelm you, or feel discouraging to be effective.

🩰 Adult ballet is about working with your body, not against it. You don’t need to feel ready. You just need to begin.

💬 If you’re on your own adult ballet journey, I’d love to hear your story in the comments.

📌 And if there’s an adult ballet topic you want me to cover next, let me know!

Watch This Video On YouTube⁠⁠

Connect With Ballet Science:

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• E-mail: [email protected]

Hosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves.

Each week, we explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.

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Logo Photo: Richard Calmes

If you are a dancer, chances are you’ve been told you have a bunion, you’re going to get a bunion, or you’ve spent way too much time staring at your big toe, wondering if that bump is “normal.”

In this episode of the Ballet Science Podcast, we take a biomechanics-based look at bunions in ballet dancers.

You will learn:

• What is a bunion?
• Why are bunions so common in ballet dancers?
• The difference between having a bunion and having bunion pain
• How ballet shoe and pointe shoe fit influences symptoms
• What dancers can realistically do to manage bunions and reduce irritation

We also talk about turnout mechanics, loading through the big toe, toe spacers, and why no single product or exercise can “fix” a bunion... but many strategies can help dancers stay comfortable and dancing longer.

🎧 Subscribe to the Ballet Science Podcast (YouTube, Apple, Spotify) for weekly episodes on biomechanics, injury prevention, adult ballet, anatomy, mindset, and the science behind dance.

💬 Have more questions about bunions? Leave them in the comments... your questions may shape future episodes.

Toe Spacer Affiliate Links:

• https://amzn.to/49CHt73
• https://amzn.to/4qDqHe3
• https://amzn.to/3YZ7AyT

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Connect With Ballet Science:

• ⁠Website⁠
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• ⁠X⁠
• ⁠Amazon Storefront⁠
• E-mail: [email protected]

Hosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves.

Each week, we explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.

Filming Equipment Affiliate Links:

• ⁠⁠Microphone⁠⁠
• ⁠⁠Pop Filter⁠⁠
• ⁠⁠Mic Stand⁠⁠
• ⁠⁠Prompter⁠⁠
• ⁠⁠Large Key Light⁠⁠
• ⁠⁠Small Key Light⁠⁠
• ⁠⁠Eve Flare Light⁠⁠

Logo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina and ballet teacher, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.

What happens when a professional ballet dancer starts a PhD?

When I transitioned from a professional ballet career into a PhD in biomechanics, I expected the hardest part to be learning the science. What surprised me most was how different the pace, feedback, identity, and emotional experience of academia felt... and how little of that transition had to do with intelligence.

In this Backstage episode, I share five things I wish I had known before starting my PhD after ballet, especially for dancers considering careers in science, research, or academia.

You’ll learn:

• Why academic feedback feels painfully slow compared to ballet
• How identity shifts can feel unsettling, but aren’t failures
• Why dancers don’t need to “prove” they belong in academia
• Why missing the studio doesn’t mean you made the wrong choice
• How ballet training prepares you for research more than you realize

If you’re a dancer navigating a nonlinear career path, transitioning out of the studio, or wondering whether science or graduate school is “for you,” this video is for you.💬 Have you made a transition from dance into academia or another field? I’d love to hear your story in the comments.

Watch This Video On YouTube⁠

Connect With Ballet Science:

• ⁠Website⁠
• ⁠Instagram⁠
• ⁠Facebook ⁠
• ⁠X⁠
• ⁠Amazon Storefront⁠
• E-mail: [email protected]

Hosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves.

Each week, we will explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.

Filming Equipment Affiliate Links:

• ⁠⁠Microphone⁠⁠
• ⁠⁠Pop Filter⁠⁠
• ⁠⁠Mic Stand⁠⁠
• ⁠⁠Prompter⁠⁠
• ⁠⁠Large Key Light⁠⁠
• ⁠⁠Small Key Light⁠⁠
• ⁠⁠Eve Flare Light⁠⁠

Logo Photo: Richard Calmes

Have you ever thought, “I’ve always wanted to try ballet, but I’m too old” ... or “I didn’t start as a kid, so what’s the point now?” This episode is for you.

In this Ballet Science Podcast episode, former professional ballerina and biomechanics PhD Caroline Simpkins breaks down how to start ballet as an adult from a science-based, body-respectful perspective.

We cover:

📌 Why ballet is absolutely accessible for adults

📌 The neurological, balance, and strength benefits of ballet

📌 How ballet supports health across the lifespan

📌 How to choose the right adult beginner ballet class

📌 What to wear (and what you don’t need)

📌 What to expect in your very first ballet class

📌 Why ballet is for all bodies (including men)

📌 How often should adult beginners take class

Whether you’re starting ballet for the very first time, returning after childhood training, or just ballet-curious, this episode will help you approach ballet in a way that supports your body instead of fighting it.

🎧 Subscribe to the Ballet Science Podcast for weekly episodes on biomechanics, injury prevention, adult ballet, anatomy, mindset, and the science behind dance.

💬 Have questions about adult ballet? Leave them in the comments... your questions may shape future episodes.

Affiliate Links:🩰 Adult Ballet Clothing Ideas

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Hosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves.

Each week, we will explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.

Filming Equipment Affiliate Links:

• ⁠Microphone⁠
• ⁠Pop Filter⁠
• ⁠Mic Stand⁠
• ⁠Prompter⁠
• ⁠Large Key Light⁠
• ⁠Small Key Light⁠
• ⁠Eve Flare Light⁠

Logo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.

When people hear that I was a professional ballerina and later earned a PhD in biomechanics, they often assume those worlds couldn’t be more different. But the truth is, many of the skills that helped me succeed in academia were forged long before I ever stepped into a research lab.

In this video, I share five powerful lessons ballet taught me... from discipline and feedback to patience, attention to detail, and resilience... and how those same skills translated directly into surviving and thriving in higher education.

I’m Caroline Simpkins, a former professional ballerina with a PhD in biomechanics and the creator of Ballet Science, where I help bring science into the studio for dancers of all ages and abilities.

Whether you’re a dancer considering an academic path, a performer transitioning careers, or someone navigating a nonlinear journey, this video is a reminder that your past experiences are not a liability... they’re an asset.

Follow Ballet Science:

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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 modifiable mechanical issue, not a weakness.

In this episode of the Ballet Science Podcast, you will learn:

• What blisters actually are (biologically and mechanically)
• Why ballet dancers get blisters so frequently
• Key differences between toe blisters and heel blisters
• How friction, moisture, repetition, and shoe design contribute
• Safe blister treatment strategies for dancers
• Why pointe shoe fit is one of the biggest predictors of blister formation
• Practical prevention techniques, including toe taping, corn pads, and moisture management

Blister-Related Affiliate Links:

• Blister pads
• Masking tape
• Blister prevention tape
• Corn pads
• Waterproof bandages
• Moleskin

This discussion connects directly to previous Ballet Science episodes and interviews on pointe shoe biomechanics, shoe fitting, and foot mechanics, which are linked below:

• Josephine Lee (Pointe Shoe Fitting)
• Jessica Aquino (Pointe Shoe Biomechanics)

🎧 Whether you’re a ballet student, professional dancer, teacher, or clinician, this episode will change how you think about foot pain and help you dance more comfortably and sustainably.

Watch this episode video on YouTube

👉 Follow for weekly episodes on ballet biomechanics, injury prevention, performance science, and movement across the lifespan.

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Hosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves.

Each week, we will explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.

Filming Equipment Affiliate Links:

• Microphone
• Pop Filter
• Mic Stand
• Prompter
• Large Key Light
• Small Key Light
• Eve Flare Light

Logo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.

I went from spending my days in a ballet studio to a biomechanics lab. While those worlds may seem completely different, getting a PhD taught me some surprising lessons... not just about science, but about my body, learning, failure, and performance.

In this video, I share five things I learned from getting a PhD as a former professional ballerina, and how those lessons completely changed how I think about ballet training and movement.

In this episode, I talk about:

• Why discipline is not the same as understanding
• How failure is part of the learning process, not a verdict
• What biomechanics taught me about adaptability and anatomy
• Why mental load and cognitive fatigue matter in dancers
• Why ballet and science don’t compete... they belong together

If you’re a dancer, a student, or someone navigating a nonlinear career path, I hope this video reminds you that unconventional journeys aren’t a weakness... they’re a strength.

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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 Science... perfect if you’re new here and helpful if you’ve been listening all year.

We revisit conversations with experts in dance medicine (Miko Fogarty), strength & conditioning (Shane Wuerthner & Kendall Baab), sports psychology (Lauren Ostrander McArdle), pointe shoe biomechanics (Jessica Aquino), and pointe shoe fitting (Josephine Lee), along with an anatomy series on the foot & ankle, knee, hip, and spine, and research on ballet and fall prevention, neurological health, gait, and nutrition.

This episode is also a moment of gratitude. Ballet Science launched in June 2025, and the response from dancers, teachers, clinicians, researchers, and movement lovers has been incredibly meaningful.

Whether you’re a dancer, teacher, student, clinician, or simply curious about how ballet works, this episode will help you navigate the podcast and decide what to explore next.

Subscribe for weekly episodes on dance science, biomechanics, injury prevention, performance, and longevity

Leave a comment with topics you’d love to hear in 2026

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Logo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.

When I tell people that I went to college while dancing professionally as a ballerina, the reaction is almost always the same: How did you make that work?

In this video, I break down the five strategies that enabled me to balance school with a professional ballet career, including what my daily schedule looked like, the sacrifices it entailed, and what I learned along the way.

In this video, you’ll learn:

• How I structured early morning, daytime, and late-night classes
• Why I treated ballet like a non-negotiable job
• How I adjusted my course load during soloist and principal seasons
• The sacrifices no one talks about (socially and emotionally)
• Why managing energy, not just time, is critical for dancers
• How protecting the body made everything else possible

I’m Caroline Simpkins, a former professional ballerina with a PhD in biomechanics and the creator of Ballet Science, where I help bring science into the studio to support dancers of all ages.

If you’re a dancer balancing school, work, or another demanding passion (or thinking about how to structure your next chapter), I hope this gives you a realistic and encouraging perspective.

Follow Ballet Science:

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