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Hyperextension at the knee is an aesthetic that is often valued and sought after in the dance world. Those that don't have it want it, but those who have it know it be can a challenge to manage and isn't always a blessing.
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There is ongoing debate about how to manage knee hyperextension in dancers - do we let dancers use this range in order to achieve the desired lines that it provides, or do we limit their range for the sake of joint health and longevity?
In this episode of the podcast, I break down what exactly knee hyperextension is, when we might allow a dancer to utilize this hyperextension and ways we can help dancers learn to control this mobility and keep their knees happy and healthy.
Episode 12: Flexibility for Dancers Part 2 - The Truth About Overstretching
TEACHERS! Check out the new FREE 3 Cues for Teachers to Ditch in Dance guide.
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Dance is one of the most physically demanding activities and dancers are continually pushing their body's to the limit. Some aches/pains/niggles are to be expected when pushing our physical boundaries, but how do you determine when something is just a niggle and when it's actually an injury? In today's episode I discuss things to consider to help you determine when you can just carry on as usual, and when it might be time to admit that an injury is an injury, and likely needs medical attention.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
TEACHERS! Check out the new FREE 3 Cues for Teachers to Ditch in Dance guide.
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Ever wondered what the difference between a sprain and a strain is? And which one is a more severe injury? In this episode I discuss the difference between sprains, strains and all the -itis injuries in dance. Knowing how dance injuries are classified can help dancers understand the nature of their injury, as well as facilitate communication with teachers and healthcare teams.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
TEACHERS! Check out the new FREE 3 Cues for Teachers to Ditch in Dance guide.
Episode 20: Ankle Sprains in Dancers
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In this episode, I'm joined by one of my long time teachers and mentors, Astrid Sherman. We discuss the pros and cons to implementing a syllabus system for dance training, as well as some of the commonalities and differences with different syllabus around the world.
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Astrid Sherman is currently the Imperial Society of Teachers of Dancing (ISTD) International Representative for the Americas’ and guest teaching between Los Angeles, Vancouver, and Spain. After dancing professionally with the Natal Performing Arts Council in South Africa, she immigrated to Canada. There she was artistic director of a large ISTD-based professional training school in Vancouver for 16 years, with many graduates being accepted into companies and prestigious post-graduate programs internationally. She has a Fellowship teaching qualification from the ISTD in Imperial Classical Ballet. Her BSc focused in Kinesiology and Gerontology from SFU in Canada and her MA in Dance Pedagogy was from Middlesex University in the UK. She is on the International Association for Dance Medicine & Science (IADMS) Dance Educators’ Committee where she is very much involved in organizing Regional and Outreach Virtual Dance Science events. Astrid has presented dance research at many IADMS & Healthy Dancer Canada conferences and has published in the Journal Dance Medicine & Science. She also acts as the Dancer Wellness Advisor for Ballet Beyond Borders.
You can also connect with Astrid Sherman at:
Website: https://astridshermancatchingart.com/
Email: [email protected]
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When we think of rest, we typically just think of physical rest. But that's just one of 7 different types of rest - as described by Dr. Saundra Dalton-Smith. In this episode, I outline the 7 different types of rest we should consider, and how we can incorporate them not just into post season, but throughout the dance season as well.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
Episode 6: Periodization in Dance
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I continue to hear stories of dancers being penalized for being injured by being pulled from dances or not being allowed to perform. In this episode, I dive into why I think dance is one of the greatest activities to modify in terms of rehabilitation, and how we as a dance culture can accommodate these modifications to ensure our dancers stay safe while continuing to be able to participate in the activity they love.
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With the end of the dance year fast approaching, it's time to consider what the off season is going to look like for you or your dancers. In this episode, I cover what an ideal post season and off season should and could look like. I dive into what the goals of the off season really are and how you can use the off season to set yourself up for success for the coming dance year.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
Episode 6: Periodization in Dance
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In most parts of the world, the dance industry is unregulated. In this episode, I dive into what that actually means, the difference between regulation and certification/qualification, and why I think regulation is the next necessary step to protect dancers.
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Patellar (kneecap) dislocations and subluxations are a common knee injury in dancers. In this episode, I discuss how and why these injuries happen, as well as some prevention strategies. You'll also learn what treatment and management of these injuries looks like for a dancer.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
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Adolescent dancers are not just small adults, and there are certain injuries that need to be taken into consideration for this specific population. Growth plate injuries are common in athletic adolescent populations, and dancers are no different. In this episode I explain the anatomy of what a growth plate actually is, and discuss some of the common growth plate injuries that we see in dancers.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
Episode 15: Adolescent Growth Spurt in Dancers
Episode 25: Stress Fractures in Dancers
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Ankle weights have become popular in the dance world as a potential way of strengthening dancer's legs. In this episode I discuss the use of ankle weights in dance. You'll learn the pros and cons of adding ankle weights to your dance training, when they are NOT advised to be used and when they potentially might be a helpful addition to training.
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"No other sport runs the marathon before running the marathon" - Catherine Vargo. Tapering is the idea that you decrease your training load prior to participating in the 'main event'. In the case of dance, this is often a performance or a competition. In the dance world, the norm is often the opposite - we pile on extra rehearsals and practices in the name of 'perfecting' the dance. In this episode I dive into the specifics around tapering, and what the dance world can gain by following this basic sport science principle.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
Additional Resources:
Periodization and Programming for Peak Performance webinar recording.
Episode 6: Periodization in Dance
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In this episode I discuss stress fractures in dancers. You'll learn what a stress fracture actually is, and why dancers are so susceptible to stress fractures. I'll discuss some of the risk factors for stress fractures, as well as the diagnosis, treatment and management of them.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
Episode 10: Training Load Management for Dancers
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In this episode I discuss posterior ankle impingement (PAI). While a common injury in dancers, it's not as common in the general population and is often misdiagnosed by practitioners not familiar with dance. In this episode you'll learn why this injury is common in dancers, how it commonly presents, and treatment options for posterior ankle impingment.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
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In this episode I discuss 5 common cues that are used in dance and need to be ditched immediately. From "lift your leg from underneath" to "shoulder blades down and back", you'll learn why these cues are problematic and need to be replaced.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
Episode 8: The Truth About Turnout
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Sitting out and observing dance class is the norm when a dancer is sick or injured. In this episode, I discuss why this might not always be the best approach, and ways we can support injured dancers that keeps them meaningfully attached to their studio and peers to help enhance their recovery.
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~ Flexibility Foundations open for registration until March 15th. Check out all the details and register here
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
In this episode, I'll discuss things to consider when making the decision about whether to participate in a summer intensive training opportunity, or trying to decide between multiple options. Through the lens of a physiotherapist, I'll cover things like timing and duration of the program, incorporation of cross-training or conditioning programs, qualifications of the faculty and access to healthcare services.
Episode 6: Periodization in Dance
Episode 10: Training Load Management for Dancers
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In this episode, I discuss all things ankle sprains. You'll learn the difference between a sprain and a strain, why ankle sprains are one of the most common injuries we see in dancers, and why a 'simple' ankle sprain is never that simple. I'll also discuss common signs and symptoms of ankle sprains, as well as goals and timelines for rehabilitation.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
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Although we know that dance competitions offer many positive things for dancers, they are not without their downsides as well. In this episode, I discuss some of the top physiotherapy issues I see in competition dancers, that seem to be far less common in vocational, recreational and concert style dancers. I also offer some tips and suggestions on how to mitigate some of these risks.
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
Join the FREE NeuroFlex Masterclass: identifying the missing link in your dancer's flexibility. March 3rd at 10am PT/1pm ET. Sign up here
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In this episode, I'm joined by Kirsten Kemp from The Confident Dancer. We discuss her journey in the dance world, and how it's shaped the work she does today. She provides practical tips for dealing with nervousness and performance anxiety, as well as mindset tips when dealing with setbacks like injury. This is a conversation you don't want to miss!
Follow me on Instagram: @dancephysioerikaLearn more about me on my website: https://www.allegroperformance.comSign up for my newsletter: Click hereSend me an email: [email protected]
Kirsten Kemp is former full-time professional ballet dancer turned High-Performance Mindset Coach for dancers, International Speaker, and Founder of The Confident Dancer specializing in helping dancers break through the mental blocks that have been holding them back and build a confident mindset that allows them to feel and perform their best consistently. On top of serving 200+ clients globally, including soloists and principals in top ballet companies and YAGP finalists, she's also the host of The Confident Dancer YouTube channel and podcast, a show with 21k+ subscribers and counting. As a speaker, she's also had the honor of speaking to groups of dancers at top institutions such as Miami City Ballet School, Estonian National Ballet, University of Utah's School of Dance, Texas Ballet Theater School, and many others.
You can learn more about The Confident Dancer at:
Website: http://www.kirstenkemp.com
YouTube: https://www.youtube.com/@TheConfidentDancer
Instagram: https://www.instagram.com/kirsten_theconfidentdancer
Join the FREE NeuroFlex Masterclass: identifying the missing link in your dancer's flexibility. March 3rd at 10am PT/1pm ET. Sign up here
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