There's nothing more frustrating to a dancer than stretching all the time and feeling like you're not making progress towards your flexibility goals. In this episode, I break down why that might be happening. You'll learn the difference between flexibility and mobility, and why 2 key components of mobility - connective tissue and the nervous system - might actually be the thing impeding your flexibility progress.

Podcast episodes mentioned in this episode:
Episode 13: Flexibility for Dancers. Part 3 - The Nervous System's Role in Mobility
Episode 12: Flexibility for Dancers. Part 2 - The Truth About Overstretching

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

In the podcast episode, I discuss the importance of knowing and understanding anatomy, as both a dance teacher and a dancer. I discuss the 3 most common organ systems discussed in dance - The Skeletal System, The Muscular System and The Nervous System and why they are important. You will learn the primary functions of each of these 3 systems, as well as their major components.

Podcast episodes mentioned in this episode:
Episode 13: Flexibility for Dancers. Part 3 - The Nervous System's Role in Mobility
Episode 35: Sprains, Strains and -Itis's in Dance

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

In this episode I reveal my word of the year for 2025, as well as my process for coming up with a word each year. I also discuss goal setting for dancers, and how to use the SMART acronym to ensure goals are specific and achievable. Finally, I discuss skill based goals and how to break them down into achievable components.

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

In this episode I talk about the Dancer's Fracture. You'll learn what a dancer's fracture is, how it differs from other types of fractures of the 5th metatarsal, and common management strategies for the dancer's fracture.

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

With the winter break fast approaching in most of the northern hemisphere, in this episode I dive into what a dancer's training plan should look like during this period of time. The episode is broken down into three specific situations:

1. When your winter break is 2 weeks or less
2. When your winter break is more than 2 weeks
3. When you have a competition or performance during (or immediately following) your winter break.

Additional podcast episodes mentioned in this episode:

Episode 9: Rest and Recovery for Dancers
Episode 26: Tips for Tapering in Dance
Episode 31: Off Season Training Plans for Dancers

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

Patellofemoral Pain Syndrome (PFPS) is one of the most common knee issues in dancers. In this episode, I go through what exactly PFPS actually is, why it's so common in dancers and some of the key concepts in treating PFPS in dancers.

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

The wait is over! The 2024 Holiday Gift Guide is finally here!

On this week's podcast episode, I bring you some of my favourite products for the dancers, dance teachers and even dance parents on your holiday list! Before you head out for your holiday shopping, have a listen and see which dancer health and wellness products I recommend.

*Note: links below are not affiliate links and I receive no compensation from sharing - they're simply for ease of finding the product. Although a lot of these links are Amazon links (again for ease), when shopping please consider supporting small, local and/or women owned businesses.

Books:
Dance Injuries: Reducing Risk and Maximizing Performance
Science of Stretch
Nourishing Dance
Little Book of Stretches & Little Book of Strength
Pirouette Surgery & Leap Surgery
Chloe Angyal Books

Online Subscriptions:
The Library Aesthetic
DanseBridge
Pivot Dancer

Apparel:
Cloud and Victory
Apolla Compression Socks

Fitness & Recovery Equipment:
Lacrosse or release ball
Small Pilates Ball

As a follow-on to last week's episode on the form vs the function of the foot, on this episode of the podcast we dive into the truth about foot stretchers. These devices have gained popularity in recent years, and continue to be advertised frequently despite concerns in the dance science and medicine community with regards to their use. Have a listen to learn exactly why we don't recommend the use of foot stretchers, and what alternatives there are to achieve the desired results that dancers are looking for.

Episode 56: Dancer's Feet - Form vs Function
Episode 24: Posterior Ankle Impingement

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

In dance, there is a lot of emphasis placed on having 'perfect feet' and the highly sought after 'banana foot'. In this podcast episode, we'll explore the difference between the form and function of the foot and the importance of being able to distinguish between the two. You'll learn why the 'ideal dancer's foot' is maybe not so ideal, and what we should actually care about when it comes to working on our feet.

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

It's no secret that the physical demands of dance have increased exponentially in the recent years. However, the structure and training of dance classes has not kept pace to meet the current physical demands of performance. Dance class alone does not elicit sufficient physiological response to improve muscular strength.

In this episode, I talk about some of the reasons the dance industry has been slow to embrace the need for strength training, and why some of our current conditioning practices may not actually be providing the strength gains we hope for.

Want to learn more about strength training for dancers? Check out the webinar below.

Access the recording of the FREE Principles of Strength Training for Dancers Webinar.

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]