Ballet Science Blog

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.

In this special episode of the Ballet Science Podcast, host Caroline Simpkins shares her personal journey with papillary thyroid cancer, from the first subtle signs to diagnosis, surgery, and recovery.

As a former ballerina turned researcher, Caroline opens up about how body awareness helped her detect something was wrong, what it was like to undergo thyroidectomy surgery, radioactive iodine treatment, and life on thyroid hormone replacement. This episode offers awareness, hope, and reassurance to anyone facing a thyroid cancer diagnosis, while highlighting the resilience that dancers and non-dancers alike can find in the process.

In this episode of the Ballet Science Podcast, we reflect on a historic moment in the dance world: Gillian Murphy’s retirement from American Ballet Theatre after nearly 30 years of unforgettable performances. Her final bow in Swan Lake was more than a farewell — it was a masterclass in artistry, strength, and emotional storytelling.

We delve into the science and artistry behind the dual roles of Odette and Odile, examining the physical, psychological, and emotional demands of this iconic part. From the endurance and fluidity required for Odette to the explosive power and precision of Odile’s famous 32 fouettés, we break down the biomechanics, conditioning, and resilience strategies that ballerinas rely on at the highest level. This episode also celebrates Gillian Murphy’s extraordinary legacy, her partnership with James Whiteside, and the energy of her breathtaking final performance. More than just technique, this was a celebration of connection, storytelling, and a career that has inspired generations.

In this episode, we explore the link between body image and nutrition knowledge in collegiate dancers. College dancers face intense physical, academic, and social pressures, which can increase the risk of disordered eating and RED-S (Relative Energy Deficiency in Sport).

We discuss key findings from recent research, including how low nutrition knowledge can impact health and performance, differences in body perception, and the importance of guidance from registered dietitian nutritionists. Learn practical strategies to support dancer health, education, and well-being.

Whether you’re a dancer, teacher, or curious about dance science, this episode highlights how knowledge and support can help dancers thrive physically, mentally, and emotionally.

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. https://doi.org/10.1080/14763141.2018.1561931

Discover how classical ballet can improve balance, coordination, and reduce ataxia in people with multiple sclerosis (MS). In this episode of the Ballet Science Podcast, Caroline Simpkins dives into a 2018 study on a targeted ballet program for women with mild to moderate MS. Learn how adapted ballet combines motor learning, neuroscience, and expressive movement to enhance mobility and overall well-being. Perfect for dancers, therapists, or anyone interested in movement-based rehabilitation.

Publication discussed in this episode:

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. https://doi.org/10.1371/journal.pone.0205382

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. https://doi.org/10.1177/1089313X231202824

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, and 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 Part 1 From This Series: https://www.youtube.com/watch?v=by-tgigFIEc

Learn the 3 most common tests ballet teachers use to assess if a student is ready for pointe work. This video demonstrates the Airplane Test, Pirouette/Topple Test, and Relevé Test, showing how to check strength, balance, alignment, and control before beginning pointe training. Perfect for dancers, parents, and teachers who want a safe, effective approach to starting pointe.

This video serves as a supplement to the Ballet Science podcast episode titled “Pointe Readiness: What the Research Shows.” Watch here: https://www.youtube.com/watch?v=by-tgigFIEc

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.

Supplemental Video Showing Pointe Readiness Test Demonstrations: https://youtu.be/ppYT_pOTvL8

Publications 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. https://doi.org/10.12678/1089-313X.121522b