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Shoes Make Your Feet Weak!

Last updated on September 19, 2023 By Dan Baumstark, MSPT, CHT Leave a Comment

shoes make us weak

We are a culture that worships shoes. Companies have reaped untold billions from our insatiable desire to wear cool kicks. There is indeed a shoe for all occasions. There are shoes marketed specifically for nightlife, formal work settings, soccer, hiking, swimming, and one hundred other activities that I cannot think of. I am not immune. […]

Filed Under: Exercise & Fitness, Featured Tagged With: Ankle & Foot

Sitting Disease – The New Smoking: One Reason Fidgeting Is a Good Thing

Last updated on September 11, 2023 By Dana Logan, MSPT Leave a Comment

sedentary lifestyle of sitting at office desk for work

Our ancestors walked or ran 10-20 miles a day, while the average American today instead sits 12+ hours a day. Talk about a dramatic change in lifestyle. It seems we are wising up to some of the overuse injuries that occur due to sitting for extended periods of time, especially staring at a computer screen […]

Filed Under: Exercise & Fitness, Featured Tagged With: Hip, Knee, Leg, Lower Back, Neck & Head, Shoulder, Upper Back

Hip Positioning With Squats: Should I Correct My Form?

Last updated on August 14, 2023 By Dan Baumstark, MSPT, CHT Leave a Comment

doing squats at home for exercise

Air squats, goblet squats, lunges, smith machine squats, thrusters, hack squats, back squats, front squats, overhead squats, and so on and so on… How many of us have been performing one of the above mentioned squats in a gym setting and have been told by a trainer or other professional to “rotate your hips outward […]

Filed Under: Exercise & Fitness, Featured Tagged With: Hip

What Is the Topple Test for Dancers?

Last updated on August 12, 2023 By Kira Davis MPT Leave a Comment

dancer in contemplation

In rehabilitation there are many clinical tests that can help determine the type of injury a person may have. In dance, there are functional tests that help show readiness for some activities. The test that is being discussed today is the topple test. The topple test sees if a dancer can complete a clean single […]

Filed Under: Dance, Exercise & Fitness

Should I Use Ice or Should I Use Heat?

Last updated on August 8, 2023 By Dan Baumstark, MSPT, CHT 3 Comments

man applying ice pack to pain in knee

Here is a basic list that tries to answer the epic question: Ice or Heat? 1. Ice is generally advised for acute injuries, particularly during the first two weeks following tissue damage. Ankle sprains, sports injuries, back spasm, or most sudden orthopedic injuries that cause swelling and inflammation are a few examples. 2. Heat is […]

Filed Under: Exercise & Fitness, Featured, Injury Prevention, Orthopedic Injury, Physical Therapy

Why All The Fuss About the Gluteus Maximus?

Last updated on July 25, 2023 By Dan Baumstark, MSPT, CHT 4 Comments

woman exercising buttocks on floor

The buttock, the derrière, the bum, the can, the posterior, and many more nicknames abound for the gluteus maximus, the largest single muscle in the body. The gluteus maximus is a vital supporter of both the lower back and the legs. With normal mechanics, the gluteus maximus powers our bodies with walking, stair climbing, and […]

Filed Under: Exercise & Fitness, Featured Tagged With: Hip

What to Expect from Physical Therapy: Team Players Do Better!

Last updated on July 17, 2023 By Kira Davis MPT 2 Comments

physical therapist treating client at physiodc

You’ve waited on dealing with an injury for quite some time, because you’ve heard the jokes about physical therapy that don’t make it sound so appealing. “Don’t you know that PT stands for pain and torture?” Because of either pain or loss of function, you finally find yourself in physical therapy. What can you expect? […]

Filed Under: Exercise & Fitness, Physical Therapy

Proper Foot Care for Dancers

Last updated on July 5, 2023 By Kira Davis MPT Leave a Comment

ballerina dancer tying her pointe shoes

It is commonly known that dancers do not have the nicest feet to look at. Despite their rough appearance, dancers do generally work quite hard to care for their feet. The most minor of foot issues could really deter their training or performance schedule, so proper maintenance is paramount. Some major tips include (1) loving […]

Filed Under: Dance, Exercise & Fitness Tagged With: Ankle & Foot

Getting en Pointe: For the Progressing Dancer

Last updated on June 10, 2023 By Kira Davis MPT 1 Comment

The art of dancing en pointe is something that many little girls in ballet class work towards. It is a typical sign that you are now one of the “big girls.” However, the excitement of getting to this milestone can sometimes cause premature entry into the world of pointe shoes. Pointe shoes are a much […]

Filed Under: Dance, Exercise & Fitness, Injury Prevention Tagged With: Ankle & Foot

Why Should I Stretch My Back on a Foam Roll?

Last updated on June 2, 2023 By Dan Baumstark, MSPT, CHT 8 Comments

lady using foam roller on floor under her back

Too many of us sit at a desk all day. The effects of focusing on a monitor and reaching for a keyboard over time can be devastating. Fortunately, there is a simple stretching exercise that can help to counteract our imposed postural duress. There are two major benefits of lying on a foam roller. The […]

Filed Under: Exercise & Fitness, Featured Tagged With: Upper Back

How Do I Stabilize an Unstable Shoulder?

Last updated on May 28, 2023 By Dan Baumstark, MSPT, CHT 170 Comments

young woman with shoulder problems

A significant percentage of the population has “unstable” shoulders, or shoulders that have the ability to move into ranges that place one at risk for orthopedic injury. Also known by the medical community as “multi-directional instability,” loose shoulders are fairly easy to identify. If you suspect that you have an unstable shoulder, ask yourself the […]

Filed Under: Exercise & Fitness, Featured, Orthopedic Injury Tagged With: Shoulder

The Healthcare Plight of the Working Dancer

Last updated on May 15, 2023 By Kira Davis MPT Leave a Comment

Something that many people do not understand is that performing artists do not always have the same luxuries as a general office worker when it comes to healthcare coverage. While some may argue that fine arts are a needed part of society, the public is typically not aware of how little support these artists get […]

Filed Under: Dance, Exercise & Fitness, Orthopedic Injury

The Dancer’s Warm Up: You’ve Been Doing It Wrong For So Long

Last updated on May 10, 2023 By Kira Davis MPT Leave a Comment

Every time I walk into dance facilities, I see the same thing, and as a physical therapist, it makes me cringe. I see dance students waiting for their classes to start by surrounding their respective studios in splits or some variation of a split. Yes, flexibility in dance is so very important, but this bad […]

Filed Under: Dance, Exercise & Fitness, Injury Prevention

Running Pearls – Tips on Cadence & Improving the Run

Last updated on May 2, 2023 By Dan Baumstark, MSPT, CHT Leave a Comment

group of runners on a track

Any great course or lecture needs to have a few “take home” messages that stick with you. I had the pleasure of once taking a course that dealt specifically with running. Here are some pearls that I picked up… 1. Cadence is a measure of how many steps a runner takes per minute. For example, […]

Filed Under: Exercise & Fitness, Featured, Injury Prevention Tagged With: Ankle & Foot, Knee, Leg

My Experience in a Cryosauna

Last updated on April 10, 2023 By Kira Davis MPT Leave a Comment

In the last few years people have been hearing more and more about these ever so popular cryogenic chambers that have seen the likes of professional athletes, such as LeBron James, Floyd Mayweather Jr., and Christiano Ronaldo – just to name a few. The cryogenic chambers make many claims from inflammation reduction to alleviation of […]

Filed Under: Physical Therapy

Are Laptops Worth the Convenience?

Last updated on April 4, 2023 By Dan Baumstark, MSPT, CHT Leave a Comment

office worker with laptop and poor desk posture

A patient of mine works for a large consulting firm here in Washington DC, where long hours and significant time spent traveling are the norm. Upon visiting this patient’s office for an ergonomic consultation, one thing struck me as odd: nearly all of the employees at this firm were using laptop computers rather than desktop […]

Filed Under: Ergonomics, Featured, Injury Prevention

Ten Common Ways To Strain Your Neck

Last updated on March 8, 2023 By Dan Baumstark, MSPT, CHT Leave a Comment

man sitting at table looking at laptop experiencing neck pain

1. Inadequate Lighting The neck has a tendency to crane forward while we are working at the computer, watching television, and performing various other activities when there is a lack of ambient light. 2. Bifocals For the younger generation who wear contact lenses, bifocals are glasses that are specially made to allow the user to […]

Filed Under: Featured, Injury Prevention Tagged With: Neck & Head

Swan Neck Deformity of the Finger

Last updated on February 4, 2023 By Kira Davis MPT Leave a Comment

Take a look at your hand and straighten your fingers out. If they look crooked, there can be a few different possibilities of what may be taking place. A specific pattern that will be discussed in this article is called Swan Neck deformity. In a swan neck finger, the tip of the finger is bent […]

Filed Under: Featured, Orthopedic Injury Tagged With: Hand Wrist & Elbow

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Contact PhysioDC

Office: 202-223-8500
Fax: 202-379-9299
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Physical Therapy Office Location

1001 Connecticut Avenue NW, Suite 330
Washington, DC 20036

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Offering the Following Services

  • Physical Therapy
  • Hand Therapy
  • Running Analysis
  • Functional Dry Needling
  • Concussion Management
  • Dance Rehabilitation
  • Custom Orthotics

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Most Popular Articles

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Recent Posts

  • Shoes Make Your Feet Weak!
  • Sitting Disease – The New Smoking: One Reason Fidgeting Is a Good Thing
  • Hip Positioning With Squats: Should I Correct My Form?
  • What Is the Topple Test for Dancers?
  • Should I Use Ice or Should I Use Heat?
  • Why All The Fuss About the Gluteus Maximus?
  • What to Expect from Physical Therapy: Team Players Do Better!
  • Proper Foot Care for Dancers
  • Getting en Pointe: For the Progressing Dancer
  • Why Should I Stretch My Back on a Foam Roll?

Join the Discussion

  • Cherie Gallegos on Out of My Cast: What Do I Do Now?
  • Nikolai Wyman-Beauregard on Experiencing Stiff Hands?
  • Anna on Getting en Pointe: For the Progressing Dancer
  • Barbara on Why Won’t My Finger Straighten?
  • Karo on I Can’t Open My Hand All the Way: A Look at Dupuytren’s Disease
  • Jimmy on Low Back Problems Can Be a Real Pain in the Butt
  • Cathrine Katsigianni on Floor Barre Practice for Dancers
  • Cathy Freeland on Should I Use Ice or Should I Use Heat?
  • Dan Baumstark, MSPT, CHT on Can You Balance on One Leg?
  • Dan Baumstark, MSPT, CHT on Microfracture Knee Surgery Rehabilitation

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DISCLAIMER: The information on this site is for Educational Purposes Only and is not designed to diagnose, treat, mitigate, prevent or cure any health conditions. The U.S. Food and Drug Administration has not evaluated statements about these health topics or any suggested product compositions. Answers to questions submitted are merely the opinion of the physical therapist and should not be taken as a prescribed course of action. Any advice given by the therapist must be cleared with the treating physician involved in direct patient care. The person posing the question absolves the responder of any liability in regards to opinions given. PhysioDC insists that all patients receive approval from a prescribing physician prior to starting a structured exercise program involving any of the exercises included on this site. PhysioDC.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com; proceeds from product sales help cover the operational & maintenance costs for the site.