Blogs

Bethany Shum
Oct 22, 2026

Essential Reading for Understanding and Managing Hypermobility Conditions

Living with hypermobility conditions can be confusing and overwhelming. Many people and clinicians seek clear, practical resources to better understand symptoms, diagnosis, and management strategies. This post...

Bethany Shum
Jan 15, 2026

Bouncing Back: A Dancer's Guide to Recovery After Ankle and Foot Injuries (Client's Case Study)

Ankle and foot injuries can feel like the end of the road for dancers. The sudden halt in movement, the pain, and the uncertainty about returning to jumping can be overwhelming. Yet, many dancers have successfully...

Low Back Pain and how to fix it.

Low back pain is one of the most common reasons people seek physiotherapy. 1 in 4 people suffer from pain at some point in their life. If you are an active person, such as dancers, performers, athletes, etc, it can...

Bethany Shum
Jan 8, 2026

Flexibility-Focused Physiotherapy for Pain Management

When pain creeps into your daily routine, it can feel like your body is holding you back. But what if I told you that improving your flexibility could be a game-changer in managing that pain? That’s exactly what...

Bethany Shum
Jan 5, 2026

Why Flexibility Matters in Physiotherapy: The Importance of Flexibility Exercises

When it comes to keeping your body in top shape, flexibility is often the unsung hero. You might think strength or endurance takes centre stage, but without flexibility, your movement can become stiff, restricted,...

HOW I RECOVERED 17-MONTH KNEE POST-OP REHAB

Recovering from an ACL surgery is never a straight path; it’s a journey of ups, downs, and learning how to trust your body again. At 17 months post-op, I’m reflecting on my own rehab journey: the progress I’ve made,...

Why I Almost Quit Physio – And Why I’m Glad I Didn’t

Have you ever been in a place where you feel like giving up on the very thing you’ve worked so hard for?

How to Train Aerial Till 100: Injury Risk, Load Management & Recovery for Circus Artists

Aerial and circus artist are some of the most dynamic and strongest performers, so their physical demands are unique and often under-researched. At Flexibility Matters, we aim to bridge that gap with evidence-based...

Injury Recovery for Cheerleaders: How to Stay Strong, Stay Involved, and Return to Sport Faster

A Conversation with The Cheer Physio, Beth Shum and Rob Horton from @Bear_drylls

Unlocking Aerial Inversions: Exercises to Enhance your performance

Aerial inversion is one of the most exciting yet technically demanding skills in the world of aerial arts. While many performers are eager to flip upside-down with grace and control, it’s common to see inversions...

Flexibility for hamstring and splits- strength through length

If you’re working on your splits, floor work, or just want better flexibility, this is for you.

Mid-Stage lower limb Rehab

Build Power, Control, and Confidence After Injury

Feeling Hip Pain or Stiffness? Start Here to Improve Hip Mobility

Whether you're a dancer, aerialist, circus performer, or athlete aiming to move with more ease, hip mobility plays a crucial role in performance and injury prevention. One of the most common complaints we see in...

From Circus Physio to working with National Team Divers in Norway: Exploring Shoulder Health and Flexibility in Norwegian Athletes

Last week, I traveled to Norway to run a physiotherapy workshop for a team of competitive divers preparing for the European Championships. As a physiotherapist specialising in Performing Arts Medicine, much of my...

Overcoming Back Pain: Pelvic Stability and Core Care for Dancers

Back pain is one of the most common musculoskeletal issues affecting people today, with 1 in 4 individuals experiencing it at some point in their lives. Whether you're a dancer, aerialist, circus artist, or someone...

Bethany Shum
May 30, 2025

Building a Stronger You: Why Muscle and Nutrition Go Hand-in-Hand

Welcome to Growth Through Movement, the podcast where we explore how movement transforms our lives! In this exciting episode, we get to hear from Donna, a personal trainer and the founder of a vegan protein shake...

Anterior Knee Pain: How to Self-Assess and Improve Your Dance Performance

Anterior knee pain refers to discomfort at the front of the knee, often vague and hard to pinpoint. It’s a common complaint, especially among active individuals, and while the term sounds generic, the causes can be...

Bethany Shum
Apr 26, 2025

Bulletproof Your Ankles: Key Exercises for Strong, Stable Ankles (Mid-Stage Rehab)

Ankle sprains are one of the most common injuries in sports and performance settings.

Upside Down Strength with Judit: The Journey to Mastering Hand Balancing

Have you ever looked at someone effortlessly balancing upside down and thought, "That's just impossible for me"? You're not alone! On this episode of the Grow Through Movement podcast, we interview Judit, a...

How to be an Injury-Free Cheerleader: Top Tips From Leading Sport Injury Experts!!!

Cheerleading is a physically demanding and high-impact sport that requires strength, flexibility, coordination, and endurance. Whether you’re an all-star cheerleader pushing the limits of tumbling or stunting, your...

Small Injuries, Big Problems: A Chat with Dance Physiotherapist Dinah Hampson

We have a very special guest all the way from Toronto, Canada: Dinah Hampson. Dinah is a physiotherapist who works with what she calls "bendy people who need to be strong," and she's also the founder of Pivot Dancer....

Bethany Shum
Feb 10, 2025

Strengthening Your Wrists: Key Progression Exercise for Performers, Aerialist and Acrobats

Let's talk about wrists! Wrist strength is important for handstands, turns and lifts as a performer. Follow the blog below to find out some tips to recover from wrist pain and how you can prevent wrist injuries with...

Bethany Shum
Jan 21, 2025

How to Test Your Shoulder Mobility: Active vs. Passive Assessment for Performers, Aerialist and Acrobats

Having a stiff shoulder not only affects the lines and form of an artist but also increases the risks of shoulder injuries. If you have pain/ stiffness in your shoulder, continue reading to learn how to assess your...

Bethany Shum
Jan 2, 2025

How Cheer Physio Can Help You

Cheerleading is a fun and energetic sport, but injuries can happen due to the high-risk nature of the sport. Helping athletes return safely is important. Here's a simple step-by-step guide:

Signs your Circus Training Could Be Heading for Injury

Whether you're a hobbyist or a professional performer, we know that injuries in the circus are far too common (Greenspan and Stuckley, 2023). So how can we mitigate our injury risk? One way is paying

How Your Eyes Can Enhance Your Movement

James McCambridge is an online movement coach based in London, with a background in working with Irish national gymnasts and professional circus artists!

Overcoming Injury: Mindset Matters Too!

Monika is a part of the Acro community, and in this podcast, she will share with us her inspiring journey of overcoming injuries.

The Aerialist Shoulders - Explained

Unfortunately, injuries in circus and aerial arts are common, and the most affected joint is the shoulder (McBlain and Davies, 2023).

Bethany Shum
Oct 29, 2024

My Journey Through Learning, Inspiration, and Connection in Dance Medicine

Attending the International Association for Dance Medicine & Science (IADMS) conference was a transformative experience for me — one that left me feeling inspired, educated, and eager to integrate everything I...

Bethany Shum
Oct 21, 2024

The Rehab Guide To Shin Splints

"Shin splints" or " Medial Tibial Stress Syndrome" (MTSS) refers to pain along the shin bone, which is one of the common injuries in cheerleading, dance, and sports. It is generally caused by repetitive stress to the...

Bethany Shum
Oct 7, 2024

Managing Ehlers-Danlos Syndrome (EDS) & Hyper-mobility Syndrome (HMS) in Artistic Sports: A Complete Resource Guide

If you want to learn about HMS - Please check out our last blog on 'Hypermobility-- Asset or Liability?' !!

Bethany Shum
Sep 23, 2024

'C.I.R.C.U.S' Acronym Warm-Up

Picture taken at the PAMA (Performing Arts Medicine Association) Conference - 2024

Bethany Shum
Sep 18, 2024

Calf Raises- The Secret to Better Performance and Injury Prevention

In 2020, the Australian Ballet shared its secret to helping its dancers prevent injuries and improve their performance: single-leg calf raises. In this blog, we will explore the theory behind this and discuss how it...

Bethany Shum
Sep 11, 2024

Navigating Injuries in Performance and Sports: The Healing Process

Injuries are common, especially if you are an active athlete and performer. Understanding the healing process and the emotional journey that comes with it can make a difference in how you recover.

Bethany Shum
Sep 4, 2024

Pain advice: a new framework for acrobatic performers and acrobatics athletes

Your Ultimate Guide to Pain Management for Acrobats and Cheerleaders

ACL Injuries And The Rehabilitation Journey

Cheerleading, tumbling, and acrobatics are exhilarating sports that demand incredible athleticism.

Bethany Shum
Aug 20, 2024

The Rehab Guide to Ankle Sprains

An ankle sprain is one of the most common injuries, it accounts for up to 40% of all sports injuries every year. Due to its prevalence, we sometimes overlook and underestimate the seriousness and impact it can bring...

Bethany Shum
Aug 6, 2024

Psychological Approach CBT for Pain Treatment

Chronic musculoskeletal pain is a complex issue that often requires a multidisciplinary approach to manage effectively. While physical factors undoubtedly contribute to pain, it's equally important to recognise the...

Bethany Shum
Jul 23, 2024

The Dancer's Hip

Clicking in joints is very common and usually harmless. If you get a big clunk in your hip when you dance or walk- you might have the dancer's hip!

Bethany Shum
Jul 15, 2024

Pre-habilitation Tips for Injury Prevention in Performing Arts

We're diving deep into prehabilitation (prehab) and sharing top tips for injury prevention. Whether you're a seasoned performer or just starting your journey, understanding how to prevent injuries before they happen...

Bethany Shum
Jul 9, 2024

Understanding Concussion: Essential Insights for Cheerleaders

The Amsterdam 2022 Consensus brought together experts worldwide to update the guidelines on concussion management. Here are some key takeaways with practical information for cheerleaders:

Bethany Shum
Jun 25, 2024

What Is RED-S? And What to Do About It?

If you are feeling fatigued, lacking concentration, or performing poorly despite the amount of training you've had, this blog might be for you! RED-S refers to Relative Energy Deficiency in Sports, a condition that...

Understanding Gymnast Wrist vs. TVCC Injury: A Guide for Performers and Athletes

Gymnast wrist, also known as distal radius physeal stress syndrome, is a common overuse injury prevalent among young athletes (think 10-14 years old): gymnasts, aerialists, and acrobats, whose growth plates haven't...

Bethany Shum
May 28, 2024

Dear Cheerleaders: Here's What You Need To Know About Your Back Pain

Spotting, Lifting, Landing, Stunts, Tumbles... most of these cheer routine components can cause back pain. Back pain is the third most common musculoskeletal injury in the cheer world. Depending on the diagnosis,...

Bethany Shum
May 20, 2024

Hypermobility-- Asset or Liability?

Have you ever wondered why someone could hit the splits so effortlessly when it takes some of us months of practice? Although flexibility can be improved later in life, some of us are born with bendy joints...

When Will I Recover? Average Healing Times for 5 Common Injuries in Cheerleaders

📊 Did you know? Over the past decade, cheerleading has had 64 injuries per 100,000. But there’s more to the story! 🤸‍♀️

Bethany Shum
Mar 6, 2024

Shoulder exercises: circus edition

Adaptation (Easier): Put the ball in the corner of the room.

Bethany Shum
Jan 29, 2024

Foot And Ankle Injuries In Dance

Bethany Shum
Nov 8, 2023

Flexibility Training for Cheerleaders and Circus Performers: A Systematic Approach.

Flexibility training plays a crucial role in enhancing performance. It allows you to gain a broader range of motion, improving your skills in activities like dancing, gymnastics, and cheerleading. Flexibility...

Bethany Shum
Nov 8, 2023

Rethinking about your warm-up during rehearsal!

How do you prepare your body for rehearsal? Do you have a fixed routine for warm-up or go straight into your practice?

Bethany Shum
Nov 8, 2023

Injury management and phases of rehab for acrobatic performers.

Acute - an unfortunate accident, possibly involving others

Bethany Shum
Nov 8, 2023

“Sleep” - The secret to enhancing your performance!

There are 4 stages in our sleep: falling asleep, light sleep, deep sleep and REM (rapid eye movement). During deep sleep, growth hormone peaks which support muscle and bone repair. This is followed by REM stage,...

Bethany Shum
Feb 13, 2023

Yoga Therapy and Mindfulness for Chronic Pain

In this blog post, we will be discussing the benefits and techniques of yoga therapy and mindfulness for managing chronic pain. Yoga therapy is a holistic approach to health that can be used as a tool to bring...

Bethany Shum
Oct 21, 2022

The Science of the Flyer's Stretch:Understanding Hip Anatomy for Improving Cheerleader's flexibility

In stunting, the flyer performs shapes such as “Bow and Arrow” and “Needle”. These shapes place their hips in an extreme range of motion. To improve cheerleaders' flexibility, it requires the flyer to maintain the...