Ballet Science

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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Logo photo: Richard Calmes

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

How do ballet dancers walk compared to non-dancers? In this episode, we break down the biomechanics of gait, balance, and stability using real research. Explore findings from my own study comparing professional ballet dancers to non-dancers during normal walking.

You’ll learn how ballet training influences step length, step width, walking speed, cadence, and dynamic gait stability... and what that means for balance and fall risk. This episode is perfect for dancers, teachers, clinicians, and anyone interested in movement science, injury prevention, and performance.

Research Publication:

• 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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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

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

When a dancer goes en pointe, the ankle experiences forces up to 12-13 times their body weight, significantly elevating the risk of injury. This video explains how proper ankle strength and ballet training are crucial to mitigate ankle pain. Understanding these forces helps every ballet dancer prepare safely for pointe work. Research shows that dancing en pointe can place up to 12-13x body weight through the ankle and foot, making proper preparation essential for injury prevention. In this video, we explore findings from a systematic review published in the Journal of Dance Medicine & Science to better understand how dancers, teachers, and parents can make safer decisions about pointe training.What You’ll Learn:👉 Key physical requirements for pointe readiness👉 Why age alone is NOT a reliable indicator👉 The impact of growth and puberty on injury risk👉 Common injuries associated with starting pointe too early👉 What research says about pointe readiness testing👉 Why demi-pointe progression may reduce injury riskWho This Is For:✔️ Ballet students & aspiring pointe dancers✔️ Dance teachers & studio owners✔️ Parents of young dancers✔️ Adult ballet students curious about pointe

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.

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Watch a supplemental video on YouTube - Pointe Readiness Tests

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.

Filming Equipment Affiliate Links:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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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.

Watch this episode on YouTube

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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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• ⁠⁠⁠⁠⁠⁠⁠⁠Prompter⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠Large Key Light⁠⁠⁠⁠⁠⁠⁠⁠
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Logo photo: Richard Calmes

In this episode (Part 2 of 3), we dive into the pilot study I conducted on fall prevention in professional ballet dancers.

We explore:

• How ballet dancers respond to unexpected standing slips
• Differences between dancers and non-dancers in balance, trunk control, and recovery steps
• What a pilot study is and why it’s important for larger research
• How ballet training may enhance reactive balance and reduce fall risk

This research provides early evidence that ballet training strengthens stability, trunk control, and adaptive balance responses, which could benefit anyone at risk of falls, including older adults.

Publications discussed in this episode:

• Simpkins, C., Ahn, J., Shin, S., & Yang, F. (2022). Recovery from an unexpected standing-slip in professional ballet dancers. Journal of Biomechanics, 145, 111366.
• Simpkins, C., & Yang, F. (2023). Adaptation to repeated standing-slips in professional ballet dancers. Journal of biomechanics, 152, 111572.

Watch this episode on YouTube

Logo Photo: Richard Calmes

Welcome to the Ballet Science Podcast! I’m Caroline Simpkins, a former ballerina turned researcher. In this first episode of our three-part series on ballet and fall prevention, we explore how ballet training can enhance balance, stability, and overall fall risk reduction for dancers and movers of all ages.

We’ll cover:

• Why falls are a major concern, especially for older adults
• How ballet strengthens balance, lower body muscles, and core stability
• My personal research journey and inspiration behind studying ballet and falls

Over the next two episodes, we’ll dive into my pilot study with professional ballet dancers and my dissertation research on older adult ballet participants.

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.

Watch this episode on YouTube

Logo Photo Credit: Richard Calmes

Welcome to the Ballet Science Podcast! Learn about my journey from dancing in pointe shoes to earning a PhD in kinesiology and launching a podcast that bridges the worlds of ballet and science.I talk about how my experience as a professional dancer and ballet teacher inspired my research on fall prevention and biomechanics, and how this podcast will explore the science behind ballet, injury prevention, nutrition, mindset, and movement for dancers of all ages and levels.Whether you’re a dancer, teacher, student, or just curious about the science of movement, this episode offers insights into the intersection of ballet and research, and what you can expect from future episodes.

Watch This Trailer on YouTube

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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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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:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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Logo Photo: Richard Calmes