<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Performance Health & Rehab]]></title><description><![CDATA[Performance Health & Rehab]]></description><link>https://www.performancehealthandrehab.com/blog</link><generator>RSS for Node</generator><lastBuildDate>Sat, 20 Jun 2026 19:23:39 GMT</lastBuildDate><atom:link href="https://www.performancehealthandrehab.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[What Is Cupping?]]></title><description><![CDATA[How this recovery technique can help dancers and artistic athletes move and feel better.]]></description><link>https://www.performancehealthandrehab.com/post/what-is-cupping</link><guid isPermaLink="false">6a35a664640ecbb88e5fe19d</guid><category><![CDATA[rehabilitation]]></category><category><![CDATA[recovery]]></category><category><![CDATA[injury]]></category><category><![CDATA[healing]]></category><category><![CDATA[treatment]]></category><pubDate>Fri, 19 Jun 2026 20:37:58 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_71d72c9d5d7644469e7baf524313f81a~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[How To Maximize Your Summer Training]]></title><description><![CDATA[Schedule a Performance + Strength Training Session]]></description><link>https://www.performancehealthandrehab.com/post/how-to-maximize-your-summer-training</link><guid isPermaLink="false">6a2088023473cc62ac57c49a</guid><category><![CDATA[rehabilitation]]></category><category><![CDATA[recovery]]></category><category><![CDATA[healing]]></category><category><![CDATA[Strength Training]]></category><category><![CDATA[Performance Training]]></category><pubDate>Wed, 03 Jun 2026 20:15:21 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_58aa665c047c4e3a8ad2b4b3c28404e0~mv2.jpeg/v1/fit/w_872,h_582,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Flexibility vs. Mobility]]></title><description><![CDATA[In dance and artistic sports, flexibility is often one of the most celebrated physical traits. High extensions, deep backbends, oversplits, and dramatic lines are frequently associated with strong technique and advanced ability. But flexibility and mobility are not the same thing and understanding the difference can completely change how dancers train.]]></description><link>https://www.performancehealthandrehab.com/post/flexibility-vs-mobility</link><guid isPermaLink="false">6a1d042674254bcae0836774</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Mobility]]></category><pubDate>Mon, 01 Jun 2026 04:13:04 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_f7c73448d11e4d52b146fd04e8b5b4ac~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Building Stability at End Range]]></title><description><![CDATA[In dance and artistic sports, flexibility is often a major focus. Dancers spend years working toward higher extensions, deeper ranges, and more advanced lines. But one of the biggest missing pieces in mobility training is stability, specifically, the ability to control the body at the outer edges of movement.]]></description><link>https://www.performancehealthandrehab.com/post/building-stability-at-end-range</link><guid isPermaLink="false">6a0bff268ba6aec9a811dd4d</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Performance Training]]></category><category><![CDATA[Mobility]]></category><pubDate>Tue, 19 May 2026 06:23:24 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_8949dbab00d043c9bb1363490fa46a2b~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[How Building Strength and Mobility Together Helps Prevent Injuries]]></title><description><![CDATA[In dance and artistic sports, mobility is often treated as the goal. Higher extensions, deeper backbends, and increased flexibility are frequently associated with better technique and stronger performance. But one of the biggest misconceptions in dance training is that more range automatically means a healthier or more capable body.]]></description><link>https://www.performancehealthandrehab.com/post/how-building-strength-and-mobility-together-helps-prevent-injuries</link><guid isPermaLink="false">6a04c24468a3e7adcb15e6c3</guid><category><![CDATA[injury]]></category><category><![CDATA[Strength Training]]></category><pubDate>Wed, 13 May 2026 18:34:16 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_c59b1052452b4de4bf59d434f35c5694~mv2.jpeg/v1/fit/w_636,h_800,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Can you Build Mobility and Strength at the Same Time?]]></title><description><![CDATA[In dance, hypermobility is often admired. Dancers with naturally flexible bodies are frequently praised for their extensions, lines, and seemingly effortless range of motion. But great mobility without adequate strength means dancers can struggle with recurring pain, instability, fatigue, or injuries that seem to happen over and over again.]]></description><link>https://www.performancehealthandrehab.com/post/can-you-build-mobility-and-strength-at-the-same-time</link><guid isPermaLink="false">69fa673d5caf4ed272be1666</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Mobility]]></category><pubDate>Tue, 05 May 2026 22:02:02 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_48142a7f04054e6298d80c89d995f5a3~mv2.jpeg/v1/fit/w_1000,h_794,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Protecting Your Hips in Dance and Artistic Sports]]></title><description><![CDATA[The hips are at the center of almost every movement in dance. Turnout, extensions, jumps, balances, they all rely heavily on the hip joint. Because of this, the hips are also one of the most commonly overworked and misunderstood areas in dancers and artistic athletes.]]></description><link>https://www.performancehealthandrehab.com/post/protecting-your-hips-in-dance-and-artistic-sports</link><guid isPermaLink="false">69e7010f8b2f11ff8e5803b5</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Hip Recovery]]></category><category><![CDATA[Mobility]]></category><category><![CDATA[Longevity]]></category><pubDate>Tue, 21 Apr 2026 05:09:36 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_8a63695b5c8f4b229791c7d54502b240~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Protecting Your Back in Dance and Artistic Sports]]></title><description><![CDATA[Back pain is one of the most common complaints we see in dancers and artistic athletes. Whether it shows up as a dull ache, sharp pinching, or ongoing tightness, it can quickly interfere with training, performance, and confidence in movement.]]></description><link>https://www.performancehealthandrehab.com/post/protecting-your-back-in-dance-and-artistic-sports</link><guid isPermaLink="false">69dedbb41847596b2f523cf9</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Hip Recovery]]></category><category><![CDATA[Mobility]]></category><pubDate>Wed, 15 Apr 2026 00:32:56 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_f9845267c3d549fbb6b76fd450f8e4a0~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Protecting Your Body as an Adult Dancer]]></title><description><![CDATA[Dance is not just something you do for a season, for many, it’s a lifelong passion. Whether you’re teaching, performing, or returning to dance as an adult, your relationship with movement evolves over time. And with that evolution comes a shift in what your body needs.]]></description><link>https://www.performancehealthandrehab.com/post/protecting-your-body-as-an-adult-dancer</link><guid isPermaLink="false">69d7efa34e4fe2e3f72aba35</guid><category><![CDATA[recovery]]></category><category><![CDATA[Strength Training]]></category><category><![CDATA[rehabilitation]]></category><category><![CDATA[Adult Dancers]]></category><category><![CDATA[Longevity]]></category><pubDate>Thu, 09 Apr 2026 18:34:28 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_18b4d708110d4d3182cff1cdff12e3a6~mv2.jpeg/v1/fit/w_1000,h_800,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Improving Jumps and Leaps: Why Strength Matters More Than Repetition]]></title><description><![CDATA[Big, powerful jumps are a goal for many dancers. It’s easy to assume the best way to improve jumps is simply to do more of them. And while repetition plays a role, it’s often not the missing piece.]]></description><link>https://www.performancehealthandrehab.com/post/improving-jumps-and-leaps-why-strength-matters-more-than-repetition</link><guid isPermaLink="false">69d0386c535e7bcd269b630f</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Performance Training]]></category><pubDate>Fri, 03 Apr 2026 22:03:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_43fb8c3e11404bc6838b006af6818c78~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Why Do Young Dancers Get Injured?]]></title><description><![CDATA[Understanding Injury Risk in Growing Artistic Athletes]]></description><link>https://www.performancehealthandrehab.com/post/why-do-young-dancers-get-injured</link><guid isPermaLink="false">69c5a8101f04cf599d62462b</guid><category><![CDATA[injury]]></category><category><![CDATA[Strength Training]]></category><pubDate>Thu, 26 Mar 2026 21:49:16 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_3ac78ace1d8143839b1789f1495284a7~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[The Importance of Turn-In: The Overlooked Side of Hip Rotation]]></title><description><![CDATA[In classical ballet and many dance styles, turnout receives a tremendous amount of attention. Dancers spend years working to increase their external rotation and improve how their legs open from the hips. While turnout is undeniably important, another side of hip rotation is often ignored:  turn-in , or internal rotation. Many dancers have strong external rotation but very limited internal rotation. When this imbalance exists, the hip joint cannot move through its full range comfortably or...]]></description><link>https://www.performancehealthandrehab.com/post/the-importance-of-turn-in-the-overlooked-side-of-hip-rotation</link><guid isPermaLink="false">69b9b36c3df4a8950cf62fd4</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Hip Recovery]]></category><category><![CDATA[Performance Training]]></category><category><![CDATA[Mobility]]></category><pubDate>Tue, 17 Mar 2026 20:04:43 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_e87f0aa3a295464eb72c223f483a3664~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Skill Training vs. Strength Training: Why Repeating a Trick Isn’t the Same as Building It]]></title><description><![CDATA[In dance, it’s natural to believe that the way to improve a skill is to practice it more. Want better pirouettes? Do more turns. Want higher jumps? Repeat them across the floor. While repetition absolutely has a place in training, it’s only one piece of the equation. There is a major difference between  training a skill  and  training the physical capacity to perform that skill . When dancers blur that line, progress often plateaus — or injuries start to appear. At Performance Pilates and...]]></description><link>https://www.performancehealthandrehab.com/post/skill-training-vs-strength-training-why-repeating-a-trick-isn-t-the-same-as-building-it</link><guid isPermaLink="false">69b3372aecfce39c49aad21d</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Performance Training]]></category><pubDate>Thu, 12 Mar 2026 22:02:10 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_3d76f6a54a274f448b129476bdb8fb65~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Safe Mobility &#38; Flexibility Training for Young Dancers]]></title><description><![CDATA[The Safe Dance Medicine View At Performance Pilates &#38; Rehab we   emphasize that  extreme passive stretching without control can be harmful , especially for young or hypermobile dancers. Instead, range should be developed through  strength within the movement  and safe progressions. This reflects dance medicine principles that strength through range supports long-term joint health. Encouraging excessive flexibility too early — especially through static “forced” stretches — does  not  improve...]]></description><link>https://www.performancehealthandrehab.com/post/safe-mobility-flexibility-training-for-young-dancers</link><guid isPermaLink="false">69a21fcb3a2716aeb218421c</guid><category><![CDATA[Performance Training]]></category><category><![CDATA[Mobility]]></category><pubDate>Fri, 27 Feb 2026 22:54:01 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_fb5c3fd7b3854f56bf6f06d293479934~mv2.jpg/v1/fit/w_640,h_640,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Why Your Turns Feel Inconsistent and What to Pay Attention To]]></title><description><![CDATA[Every dancer has had this experience: one day your pirouettes feel effortless, and the next day you can’t seem to stay on your leg. It’s frustrating — especially when you’re doing the same preparation and using the same corrections. Turns aren’t just about technique or trying harder. They’re a combination of strength, coordination, balance, and timing. When something feels “off,” it’s usually because one piece of the system isn’t supporting the rest. Instead of focusing on getting more...]]></description><link>https://www.performancehealthandrehab.com/post/why-your-turns-feel-inconsistent-and-what-to-pay-attention-to</link><guid isPermaLink="false">69a21d249d34acb7c4353f66</guid><category><![CDATA[Strength Training]]></category><category><![CDATA[Performance Training]]></category><pubDate>Fri, 27 Feb 2026 22:44:04 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_7d69783ae1284335b9628c064c635461~mv2.jpg/v1/fit/w_640,h_639,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[The Secret to True Turnout: Why Forcing Flexibility Often Backfires]]></title><description><![CDATA[Turnout and flexibility are two of the most desired skills in dance training. They’re also two of the most commonly misunderstood. Many dancers spend years trying to push their turnout wider or force higher extensions, yet feel stuck — or worse, develop pain in the hips, knees, or back. The problem usually isn’t effort.It ’s the strategy. At Performance Pilates and Rehab, we regularly see dancers who stretch constantly but don’t gain lasting range. The missing piece is almost always control....]]></description><link>https://www.performancehealthandrehab.com/post/the-secret-to-true-turnout-why-forcing-flexibility-often-backfires</link><guid isPermaLink="false">69976fdb7b02767d866587df</guid><category><![CDATA[Hip Recovery]]></category><category><![CDATA[Mobility]]></category><pubDate>Thu, 19 Feb 2026 20:23:57 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/e033acade1ee4e578f33700e212e7c06.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Active Stretching vs. Passive Stretching: Why How You Stretch Matters]]></title><description><![CDATA[Mobility is an important part of quality performance. However,  how  mobility is trained is often misunderstood. For years, many people relied almost entirely on long passive holds — sitting in splits, pulling a foot overhead, or having a partner push them deeper into range (WHICH WE NEVER RECOMMEND). The problem is that the body's tissue can only lengthen so much in one stretching session. Prolonged static stretching, unfortunately, does more to stretch the joints than the muscles, and over...]]></description><link>https://www.performancehealthandrehab.com/post/active-stretching-vs-passive-stretching-why-how-you-stretch-matters</link><guid isPermaLink="false">698698037004b37905530f16</guid><pubDate>Sat, 07 Feb 2026 01:47:44 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_4e4e1b84d39647ebaf279c6c92685496~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Maximizing Mobility: The secret to sky-high extensions]]></title><description><![CDATA[High, stable leg extensions are a common performance goal with our clients. However, achieving them requires more than flexibility alone. While stretching plays a role, true extension height and control come from a combination of mobility, strength, coordination, and alignment. At Performance Pilates and Rehab, we help dancers develop extensions that are not only higher but healthier, so they can reduce their risk of injury.  The Science Behind Leg Extensions Leg extensions are full-body...]]></description><link>https://www.performancehealthandrehab.com/post/maximizing-mobility-the-secret-to-sky-high-extensions</link><guid isPermaLink="false">698508250659032ed49c0696</guid><pubDate>Thu, 05 Feb 2026 21:19:09 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_d59f5b8a41a2477fa3ae9f3d3fa0a43b~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[How to Dance Safely on Pointe in Your First Year]]></title><description><![CDATA[What dance medicine says about readiness, screening, and strength Dear dancers, parents, and teachers, Going on pointe is one of the most exciting milestones in ballet training. Dance medicine research consistently shows that  strength, control, and movement quality matter more than age or X-rays alone  when deciding if a young dancer is ready. Let’s talk about what  actually  keeps first-year pointe dancers safe. Do I need an X-ray before going on Pointe? Some families are told that a dancer...]]></description><link>https://www.performancehealthandrehab.com/post/how-to-dance-safely-on-pointe-in-your-first-year</link><guid isPermaLink="false">6975a65fd43586da50c3cdc8</guid><pubDate>Sun, 25 Jan 2026 05:20:58 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a12d910d9c9f4f7f95db13df64c65be7.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item><item><title><![CDATA[Got Tight Hips? What They Mean (and What to Do About It)]]></title><description><![CDATA[If you’ve ever said,  “My hips are so tight—I just need to stretch more,”  this one’s for you. Here’s the truth: Tight muscles are not always short. Often, they’re  overworking because something else is underworking. In other words, tightness is frequently a  strength and control problem , not just a flexibility problem. Why Your Hips Feel Tight Your hips are designed to be powerful, stable, and mobile. They connect your upper and lower body, help you balance on one leg, control turnout,...]]></description><link>https://www.performancehealthandrehab.com/post/got-tight-hips-what-they-mean-and-what-to-do-about-it</link><guid isPermaLink="false">696adf31022bfc82f767eb76</guid><pubDate>Sat, 17 Jan 2026 01:03:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2b49e7_948e106ee7544ac1a667e2dd3e136346~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Leah Bueno DOMP, COMT, MMP</dc:creator></item></channel></rss>