Explore the incredible structure of the human foot with Ballet Science! In this episode, Caroline Simpkins, former ballerina turned researcher, breaks down the 26 bones of the foot, including the hindfoot (talus and calcaneus), midfoot (navicular, cuboid, and cuneiforms), and forefoot (metatarsals and phalanges).

Learn about the medial, lateral, and transverse arches, the sesamoid bones, and how foot alignment impacts balance, jump power, and overall performance in dance. Perfect for dancers, teachers, and movement enthusiasts seeking to enhance their technique, prevent injury, and comprehend the biomechanics behind every step, jump, and pointe.

Throughout this episode, I’ll be referencing a physical model of the foot and ankle 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.

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Logo photo: Richard Calmes

In this episode, I share my journey with papillary thyroid cancer, which began while I was still dancing professionally and preparing to dance the Sugar Plum Fairy in The Nutcracker.

Now, as a researcher and a cancer survivor, I want to help others recognize the early signs and know what to expect if they receive a papillary thyroid cancer diagnosis.

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Logo photo: Richard Calmes

In today's special episode, we reflect on a major moment in the dance world.  After nearly thirty years of unforgettable performances, the great ballerina Gillian Murphy has taken her final bow with American Ballet Theatre, marking the end of a truly extraordinary era.

Gillian's retirement closes a chapter defined by technical brilliance, emotional intensity, and a stage presence that left an indelible mark on ballet. Her final performance in Swan Lake was far more than a farewell; it was a living masterclass in grace, endurance, and transformation.

Watch this episode on YouTube (including my video footage from Gillian Murphy's final curtain call)

Logo Photo: Richard Calmes

Dance is a world of strength, artistry, and discipline… but behind the scenes, there are real challenges that don’t get talked about enough. Today I break down new research on body image, nutrition knowledge, and eating behaviors in collegiate dancers.

Here’s what the study found:

• Many dancers lack basic nutrition knowledge
• A significant percentage are at risk for disordered eating
• Body image perception is often inaccurate
• Most dancers rely on peers or social media for nutrition advice

We also discuss:

• Relative Energy Deficiency in Sport (RED-S)
• Why nutrition education matters for performance AND health\
• How dance programs can better support dancers
• What dancers, teachers, and parents should take away from this

This is an important conversation for anyone in the dance world.

Publication discussed in this episode:

• Douglas, C. C., Shahan, M., Camel, S. P., & Vogel, S. (2024). Negative Body Image and Limited Nutrition Knowledge among Collegiate Dancers Signals Need for Screening and Support. Journal of Dance Medicine & Science, 1089313X241297770.

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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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Discover how new vs. worn (dead) pointe shoes impact a dancer’s balance, muscle activity, and injury risk in this Ballet Science Podcast episode. Former professional ballerina and researcher Caroline Simpkins breaks down the latest research on pointe shoe biomechanics, sway, and ankle stability. Learn why replacing worn shoes matters for performance, safety, and longevity in ballet.

Publication discussed in this episode:

• Aquino, J., Amasay, T., Shapiro, S., Kuo, Y. T., & Ambegaonkar, J. P. (2021). Lower extremity biomechanics and muscle activity differ between ‘new’and ‘dead’pointe shoes in professional ballet dancers. Sports biomechanics, 20(4), 469-480.

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Logo photo: Richard Calmes

Can ballet help improve balance in people with multiple sclerosis (MS)? This video explores a fascinating research study investigating how a targeted ballet training program may help reduce ataxia and improve balance in individuals with mild to moderate MS. This research highlights how ballet can be more than an art form... it may also serve as a powerful tool for rehabilitation and neurological training. Multiple sclerosis affects the central nervous system, often impairing coordination, balance, and walking ability. Researchers wanted to explore whether the structured movement patterns of classical ballet could help retrain motor control and improve neurological function.

Publication discussed:

• Scheidler, A. M., Kinnett-Hopkins, D., Learmonth, Y. C., Motl, R., & López-Ortiz, C. (2018). Targeted ballet program mitigates ataxia and improves balance in females with mild-to-moderate multiple sclerosis. Plos one, 13(10), e0205382.

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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

Discover how professional ballet dancers walk differently from non-dancers in this episode of the Ballet Science Podcast. Caroline Simpkins, former ballerina and researcher, shares her 2023 biomechanics study on step length, step width, cadence, and dynamic balance. Learn how ballet training influences movement strategies, walking speed, and step frequency, and what this tells us about balance, stability, and fall prevention. Perfect for dancers, movement enthusiasts, and anyone curious about the science behind human movement.

Publication discussed in this episode:

• Simpkins, C., & Yang, F. (2024). Dynamic gait stability and spatiotemporal gait parameters during overground walking in professional ballet dancers. Journal of dance medicine & science, 28(1), 28-36.

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Logo photo: Richard Calmes

Join the Ballet Science Podcast with Caroline Simpkins, former ballerina and researcher, as we wrap up our two-part series on pointe readiness. In this episode, Caroline shares her personal perspective as a ballet teacher and researcher, explaining what teachers look for before allowing dancers to begin pointe work.We cover key factors including:

• Physical readiness: ankle, foot, and core strength
• Ankle mobility and alignment
• Technical proficiency and years of training
• Emotional maturity and focus
• The pointe shoe fitting process
• First-year goals for safe and confident pointe training
• Advice for dancers starting ballet later in life
• The important role parents play in supporting their child’s journey

Whether you’re a dancer, teacher, or parent, this episode blends science and real-world ballet experience to give you a clear understanding of what it truly means to be ready for pointe.

Watch this episode on YouTube

Logo photo: Richard Calmes

Discover what it truly takes for a dancer to start pointe work in this episode of the Ballet Science Podcast. Host Caroline Simpkins, former ballerina turned researcher, dives into the science of pointe readiness, exploring the physical requirements, common screening tests like the airplane test, relevé test, and pirouette/topple test, and potential injuries related to early pointe training. Learn how age, strength, balance, and alignment impact a dancer’s ability to safely go on pointe, and why a gradual, well-monitored approach is essential.Drawing on a 2022 systematic review in the Journal of Dance Medicine & Science, this episode highlights research-backed strategies for teachers, dancers, and parents to assess readiness and reduce injury risk. Perfect for ballet students, teachers, and anyone curious about the biomechanics behind pointe work. Follow along for practical insights that bridge the studio and science.

Publication discussed in this episode:

• Hough-Coles, K., & Wyon, M. (2022). Determining pointe readiness in young adolescent female dancers: a systematic review. Journal of Dance Medicine & Science, 26(4), 213-225.

Watch this episode on YouTube

Watch a supplemental video on YouTube - Pointe Readiness Tests

Logo photo: Richard Calmes

In this episode, we explore how recreational ballet helps older adults improve balance, reduce fall risk, and react faster to unexpected slips. Learn about the neurobiomechanical mechanisms behind ballet training, including recovery steps, trunk control, and muscle activation, and discover why dance could be a fun and effective approach to fall prevention.

What you'll learn:

• How ballet dancers outperform non-dancers in slip recovery
• The importance of backward recovery steps and trunk control
• EMG findings showing faster muscle responses in dancers
• How recreational ballet can help older adults stay steady on their feet
• Practical insights for adults of all ages interested in dance-based exercise

Whether you’re a dancer, teacher, or just curious about movement science, this episode shows how ballet isn’t just art... it’s science that can help you move safely at any age.

Publications discussed in this episode:

• Simpkins, C., & Yang, F. (2024). Ballet practice improves neuromuscular and biomechanical responses to an unexpected standing-slip in older adults. Journal of Neurophysiology, 132(4), 1115-1125.
• Simpkins, C., & Yang, F. (2025). Recreational older ballet dancers adapt faster to repeated standing-slips than older non-dancers. Complementary Therapies in Clinical Practice, 101950.
• Simpkins, C., & Yang, F. (2025). Recreational older ballet dancers fall less with more effective reactive balance control than non-dancers after a slip during gait. Experimental Brain Research, 243(3), 75.

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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:

• ⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠Pop Filter⁠⁠⁠⁠⁠⁠⁠⁠
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Logo photo: Richard Calmes