Can being too flexible actually increase your risk of injury?

Many dancers are praised for their flexibility, but hypermobility isn't always an advantage. In this episode of the Ballet Science Podcast, I sit down with Dr. Linda Bluestein, physician, former ballet dancer, and internationally recognized expert in hypermobility disorders, to discuss what every dancer, teacher, and parent should know about hypermobility and hypermobile Ehlers-Danlos syndrome (hEDS).

Whether you're a professional dancer, pre-professional student, adult ballet dancer, teacher, healthcare provider, or parent, this episode offers practical, evidence-informed advice for training smarter and dancing longer.

Kathryn Morgan is one of the most recognizable names in ballet education, but behind her successful career lies a story of resilience, advocacy, and overcoming a life-changing health diagnosis.

In this episode of the Ballet Science Podcast, Kathryn shares her journey from New York City Ballet to becoming one of the world's leading online ballet educators. We discuss how thyroid disease affected her professional career, body image, and identity as a dancer, along with the lessons she has learned about self-advocacy, sustainable training, perfectionism, and finding purpose beyond ballet.

As someone who also experienced thyroid cancer during my own ballet career, this conversation became especially meaningful as we reflected on how thyroid-related conditions can affect dancers in ways that are often overlooked.

Whether you're a dancer, teacher, parent, or healthcare professional, this episode offers valuable insights into dancer health, resilience, and building a long-term relationship with ballet.

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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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Please note that some links may be affiliate links, which means I may earn a small commission at no extra cost to you. All proceeds are reinvested back into Ballet Science.

Have you ever wondered what is actually happening inside a pointe shoe?

In this episode of the Ballet Science Podcast, I sit down with Christine Fernandez and Kaitlyn Kumar, co-founders of PointeSense, a wearable technology designed to provide real-time feedback during pointe work.

Using pressure sensors and motion tracking technology, PointeSense aims to help dancers, teachers, fitters, and healthcare professionals better understand pointe technique, alignment, shoe fit, and potential injury risks.

Whether you're a ballet dancer, teacher, pointe shoe fitter, dance medicine professional, or simply curious about the future of dance technology, this is a fascinating conversation you won't want to miss.

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Ballet Science is hosted by Caroline Simpkins, Ph.D., former professional ballerina and biomechanics researcher. The podcast explores injury prevention, biomechanics, nutrition, mindset, and the science behind dance performance.

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Please note that some links may be affiliate links, which means I may earn a small commission at no extra cost to you. All proceeds are reinvested back into Ballet Science.

Can hypermobility help ballet dancers... or increase injury risk? In this episode, we explore the science of hypermobility and its role in ballet training. Learn the difference between flexibility and hypermobility, why hypermobile dancers are often drawn to ballet, how conditions such as Ehlers-Danlos Syndrome (EDS) fit into the conversation, and why strength and stability may be even more important than flexibility.

Whether you've been told you're "double-jointed," struggle with hyperextended knees, or simply want to better understand how hypermobility affects ballet technique and injury prevention, this video is for you.

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Ballet Science is hosted by Caroline Simpkins, Ph.D., former professional ballerina and biomechanics researcher. The podcast explores injury prevention, biomechanics, nutrition, mindset, and the science behind dance performance.

Disclaimer: This content is intended for educational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional regarding medical concerns, injuries, or suspected connective tissue disorders.

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Can dance improve mental and physical health during menopause? In this episode, we explore a 2025 systematic review and meta-analysis examining the effects of dance interventions on perimenopausal, menopausal, and postmenopausal women.

Researchers analyzed multiple studies involving dance styles such as Zumba, jazz dance, traditional cultural dances, sports dance, and dance movement therapy. The results suggest that dance may significantly improve depression, anxiety, vitality, social functioning, quality of life, and several physical health outcomes.

We discuss the science behind these findings, potential mechanisms, practical takeaways, and important limitations of the research. Whether you're a dancer, healthcare professional, teacher, student, or simply interested in healthy aging, this episode highlights how movement and dance may support well-being throughout life.

Research publication:

• Liao, D., Mo, L., & Chen, M. (2025, April). The effectiveness of dance interventions on health-related outcomes in perimenopausal, menopausal, and postmenopausal women: a systematic review and Meta-analysis. In Healthcare (Vol. 13, No. 8, p. 881). MDPI.

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Ballet Science is hosted by Caroline Simpkins, Ph.D., former professional ballerina and biomechanics researcher. The podcast explores injury prevention, biomechanics, nutrition, mindset, and the science behind dance performance.

Medical Disclaimer: This video is for educational purposes only and is not intended as medical advice. Every individual's health situation is unique. If you are experiencing menopausal symptoms, please consult a qualified healthcare professional regarding treatment options. This discussion is not intended to discourage hormone replacement therapy (HRT) or other medical treatments. Rather, it explores current research on dance as a potential complementary, non-pharmacological strategy that may support health and well-being during the menopausal transition.

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Why do ballerinas destroy brand new pointe shoes before dancing in them? In this episode, we explore the fascinating science, biomechanics, and artistry behind breaking in pointe shoes.

From bending the shank and crushing the box to darning, rosin, jet glue, and sewing ribbons with dental floss, professional ballet dancers completely customize their shoes to match their feet and performance needs. What looks like destruction is actually a highly specialized process that transforms a stiff, generic shoe into a personalized high-performance tool.

We discuss:

• Why new pointe shoes are dangerously stiff
• The biomechanics of the shank and arch
• Why dancers crush and soften the box
• How pointe shoes are modified for grip and traction
• Rosin, darning, jet glue, and pancaking
• Why pointe shoes are so expensive
• The hidden labor behind ballet performance

Whether you’re a dancer, ballet parent, teacher, or simply curious about the science of ballet, this episode reveals the engineering and anatomy behind one of ballet’s most iconic traditions.

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Want to go deeper into the science of ballet? Subscribe to Ballet Science Backstage for bonus Ballet Science content including exclusive episodes, early access, and more. Your support helps keep evidence-based dance education accessible for dancers, teachers, and movement lovers everywhere.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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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

What is it really like to train at one of the most prestigious ballet schools in the world? In this video, I sit down with Joy Womack (the first American woman to graduate from the Bolshoi Ballet Academy) to discuss the realities of elite ballet training, injury, mental health, body image, performance pressure, and the physical demands of professional dance.

Joy shares her incredible journey from early training in the United States to studying in Russia at just 15 years old, dancing professionally across multiple countries and ballet systems, and eventually building a freelance career and nonprofit organization in France.

We also discuss:

• The differences between Russian, French, and American ballet training
• The mental health challenges dancers face transitioning into company life
• Stress fractures, overtraining, and recovery
• Strength training and conditioning in ballet
• Ballet identity and life beyond the stage
• What today’s young dancers need most

Whether you are a dancer, teacher, parent, healthcare professional, or simply fascinated by human performance, this is an incredibly insightful and honest conversation about the realities of ballet at the highest level.

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Want to go deeper into the science of ballet? Subscribe to Ballet Science Backstage for bonus Ballet Science content including exclusive episodes, early access, and more. Your support helps keep evidence-based dance education accessible for dancers, teachers, and movement lovers everywhere.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• ⁠⁠⁠Subscribe on Spotify⁠⁠⁠⁠⁠⁠⁠

Connect With Ballet Science:

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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.

Filming Equipment Affiliate Links:

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Logo photo: Richard Calmes

Have you ever watched a ballerina perform a flawless pirouette and wondered how it’s even possible? In this episode, we break down the fascinating physics behind ballet turns... from angular momentum and torque to spotting, balance, friction, and fouettés.

You’ll learn how dancers use the same physical principles that govern figure skaters, tornadoes, and spinning planets to create speed, control, and stability during turns. From the initial push-off to the iconic passé position, every pirouette is a masterclass in biomechanics and physics.

Topics Covered:

• Angular Momentum
• Moment of Inertia
• Torque & Push-Off Mechanics
• Spotting & Balance
• Friction & Fouettés
• Why Dancers Pull Their Arms In During Turns
• The Biomechanics of Pirouettes

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Want to go deeper into the science of ballet? Subscribe to Ballet Science Backstage for bonus Ballet Science content including exclusive episodes, early access, and more. Your support helps keep evidence-based dance education accessible for dancers, teachers, and movement lovers everywhere.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• ⁠⁠Subscribe on Spotify⁠⁠⁠⁠⁠⁠

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.

Filming Equipment Affiliate Links:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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Logo photo: Richard Calmes

Why are ballet dancers so flexible? Is it genetics… or training? In this video, we break down the real science behind flexibility. Learn how dancers develop incredible range of motion, why the nervous system plays such a major role in stretching, and how strength and flexibility work together in ballet training.

This episode covers:

• The science of flexibility
• Static vs. dynamic flexibility
• Why dancers need strength for flexibility
• How the nervous system controls stretching
• Why warming up matters before stretching
• How long stretches should actually be held
• Why oversplits are NOT the goal
• Safe flexibility training for adults and beginners

Whether you’re a ballet dancer, adult beginner, teacher, athlete, or simply curious about how the body works, this episode explains flexibility in a way that is practical, evidence-based, and accessible.

Join the Ballet Science E-mail List⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Want to go deeper into the science of ballet? Subscribe to Ballet Science Backstage for bonus Ballet Science content including exclusive episodes, early access, and more. Your support helps keep evidence-based dance education accessible for dancers, teachers, and movement lovers everywhere.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• ⁠Subscribe on Spotify⁠⁠⁠⁠⁠

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.

Filming Equipment Affiliate Links:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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What if one of the biggest predictors of injury in ballet isn’t weak ankles or poor technique... but your brain?

In this episode, we dive into the science of mental fatigue in ballet dancers and how it impacts performance, learning, and injury risk. Based on recent research on professional ballet dancers, this episode explores how cognitive overload, choreography demands, and sustained focus contribute to fatigue, and why that may lead to injuries like sprained ankles.

Key topics covered:

• What mental fatigue actually is (and why it’s not just “being tired”)
• Why ballet is as cognitively demanding as it is physical
• The link between mental fatigue and injury risk
• How dancers experience mental fatigue in rehearsal and performance
• Practical strategies dancers use to manage fatigue
• Why this research matters for dancers, teachers, and training environmentsThis episode is especially important for anyone interested in dance science, injury prevention, and performance optimization.

Research publication:

Wirdnam, M., Ferrar, K., Mayes, S., MacMahon, C., Cook, J., & Rio, E. (2024). “A sprained ankle is the biggest sign of mental fatigue”: A qualitative study of the perceptions and experiences of mental fatigue in professional ballet. Physical therapy in sport, 65, 154-161.

Join the Ballet Science E-mail List⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Want to go deeper into the science of ballet? Subscribe to Ballet Science Backstage for bonus Ballet Science content including exclusive episodes, early access, and more. Your support helps keep evidence-based dance education accessible for dancers, teachers, and movement lovers everywhere.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Subscribe on Spotify⁠⁠⁠⁠

Connect With Ballet Science:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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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.

Filming Equipment Affiliate Links:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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