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, and on stage.

What you’ll learn:

🧠 How Mindset Impacts Technique, Artistry, And Consistency
😮‍💨 Tools For Performance Anxiety (Breathing, Self-Talk, Arousal Regulation)
💪 Building Confidence That Isn’t Dependent On Casting Or External Validation
🩹 Injury Psychology In Three Phases: Acute, Rehab, And Return-To-Dance
📋 Ritual vs. Routine: Evidence-Based Steps To Perform At Your Best
💎 Navigating Career Transitions And Dancer Identity After Retirement
🎓 How To Find Qualified Mental Performance Help (What CMPC Means)

Follow Lauren Ostrander McArdle:

Instagram: @behindthecurtain.spp⁠

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Logo Photo: Richard Calmes

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 professional fitting—in person or virtual—matters. Plus: trends in materials and emerging tech.

Follow The Pointe Shop:

Website: https://thepointeshop.com

Instagram: @thepointeshop

Facebook: @thepointeshop

YouTube: @thepointeshop

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Logo Photo: Richard Calmes

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 healthy. Plus: career transition advice, biomechanics insights, and clinician–teacher collaboration.

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.

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Logo Photo Credit: Richard Calmes

Performance Photos Provided Courtesy of Miko Fogarty

Welcome to The Ballet Science Podcast, where we bring science into the studio to help dancers of all ages and abilities perform their best—both on stage and off. In this episode, host Caroline Simpkins, a former ballerina turned researcher, continues our series on hip anatomy and explores the soft tissues that power every ballet movement—muscles, tendons, and ligaments.

You’ll learn how the hip flexors, extensors, abductors, adductors, and deep rotators work together to create turnout, extension, balance, and control. Caroline breaks down how the glutes, hamstrings, and rotator muscles stabilize the pelvis, protect the joints, and enhance performance.

🎧 Listen to the full episode to discover why the hip joint is truly the center of movement in ballet—and how science can make your training smarter and safer.

⁠⁠Watch this episode on YouTube⁠⁠

Logo Photo: Richard Calmes

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 understanding your bone anatomy can help prevent injuries like hip impingement and labral tears. Perfect for dancers, teachers, and movement enthusiasts who want to move smarter, not harder.

Throughout this episode, I’ll be referencing a physical model of the hip that I have with me in the studio. I highly recommend checking out the video version of this episode, so you can follow along visually and get the most out of today’s discussion.

⁠Watch this episode on YouTube⁠

Logo Photo: Richard Calmes

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:

• Neurologic dance training as medicine
• Scoliosis and dance injuries
• Menopause and dancer health after 40
• New vs. dead pointe shoes and biomechanics
• Music, movement, and Parkinson’s rehabilitation

This episode is perfect for dancers, teachers, and anyone curious about how science and ballet intersect to improve health and performance.

Visit the IADMS website

Caroline Simpkins, Google Scholar

Lise Worthen-Chaudhari, Google Scholar

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Logo Photo: Richard Calmes

Why do ballet dancers, who train for hours daily, often face weaker bones and stress fractures? In this Ballet Science podcast episode, Caroline Simpkins explores 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 careers.

Publication discussed in this episode:

• Bladt, F., Varaeva, Y. R., Retter, G. J., Courtney, A., Holloway, P. A. H., Frost, G., ... & Abel, R. L. Pilot Study of Bone Turnover Biomarkers, Diet, and Exercise in Elite Female Ballet Dancers. Journal of Dance Medicine & Science, 1089313X251315812.

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Logo Photo: Richard Calmes

Discover the mental health challenges faced by professional ballet dancers in this episode of the Ballet Science Podcast. We dive into depression, anxiety, eating disorders, and sleep disturbances, exploring how high-pressure dance environments impact emotional well-being. Discover the latest research findings, practical strategies for coping, and ways dance companies can support their dancers’ mental health.

Publication discussed in this episode:

• Junge, A., & Hauschild, A. (2025). Prevalence of Mental Health Problems and their Potential Association with Sleep Disturbance, Coping Skills and Social Support in Professional Ballet Dancers. Journal of Dance Medicine & Science, 29(2), 106-115.

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Logo photo: Richard Calmes

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 of the knee that I have with me in the studio. I highly recommend checking out the video version of this episode, so you can follow along visually and get the most out of today’s discussion.

⁠⁠Watch this episode on YouTube⁠⁠

Logo Photo: Richard Calmes

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 knee, what the ACL, MCL, and other ligaments really do, and why forcing turnout from the knees is a recipe for injury. Whether you’re a dancer, teacher, or just curious about movement science, this episode gives you practical tools for performance, strength, and long-term joint health.

Throughout this episode, I’ll be referencing a physical model of the knee that I have with me in the studio. I highly recommend checking out the video version of this episode, so you can follow along visually and get the most out of today’s discussion.

⁠Watch this episode on YouTube⁠

Logo Photo: Richard Calmes