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, […]
Pride and Exercise
Pride has the potential to destroy us all, at least from an orthopedic point of view. In our teens and twenties, we are invincible. Many of us can recall being able to perform in a basketball game or run in a track meet the morning after a night of drinking beers and eating McDonalds at […]
Can You Do This Simple Exercise?
Take a look at this photo. Many people with shoulder and neck pain have a difficult time resting comfortably in this position. I have seen countless patients over the years who cannot tolerate their head in a neutral position while maintaining their hands resting on the floor as shown. Sustained forward posture from sitting in […]
The Healthcare Plight of the Working Dancer
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 […]
Right Side Dominant?
At least eighty-five percent of us are naturally “wired” to use the right side of our body more efficiently than the left side of our body. Right hand dominance is the norm, and this is reflected in many of the objects that we deal with on a daily basis. Here is a list of things […]
Getting en Pointe: For the Progressing Dancer
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 […]
Physical Therapist Reviews YouTube HITT Routines
Once the pandemic hit in 2020 I could no longer use my favorite gym due to restricted hours and Covid safety protocols. This was frustrating to say the least. What did I do? I pulled myself up by my bootstraps and purchased a yoga mat along with several sets of dumbbells. It was time to […]
Benefits of the Anti-Inflammatory Diet
Learn about the benefits of the anti-inflammatory diet with a presentation by Molly Horan. Scroll down to view each slide or click on the slide for larger view (especially if viewing on a desktop/laptop). In this presentation, we’ll be discussing the pros & cons of an anti-inflammatory diet, considering the physiological effects of a pro-inflammatory […]
What Exercises Can I Do For My Lower Back While Driving?
Several times per month I make a two-hour drive from DC to West Virginia. This has given me countless driving hours to test out strategies to deal with lower back stiffness and pain. I can proudly say that I have come up with a few remedies to deal with my lower back when it starts […]
My Shoulder Blades Are Not Even!
Take a look at anyone’s resting shoulder blade position from behind the next time you are at the pool or at the beach. If you look closely, you may notice that many people’s shoulder blades, or scapulae, do not sit evenly. Two common observations to see are one shoulder blade sitting higher than the other […]
When Can I Start Working Out After Shoulder Surgery?
At PhysioDC, we hear this question all of the time. It is a vague question, because it depends entirely on what type of procedure/repair you had on your shoulder. IN GENERAL, here is a basic protocol for many types of rotator cuff repairs, labral repairs, bankart repairs, and acromioplasty. It goes without saying that you […]
Why Should I Stretch My Back on a Foam Roll?
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 […]
How Do I Stabilize an Unstable Shoulder?
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 […]
Proper Foot Care for Dancers
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 […]
A Ballet Class en Flat in Pointe Shoes
Most people can only imagine how difficult a ballet class is. Then they start to think of ballerinas that they see on the main stage dancing on the tips of their toes in pointe shoes. They start to imagine what type of loopholes these people could have possibly found in Newton’s laws of physics to […]
Shoulder Pain With Yoga? Adjust your “Downward Dog”!
The bones and tendons of the arms are not anatomically equipped to bear the brunt of our weight. If they were, we would still be walking around on all fours. The yoga “downward facing dog” position places us “on all fours,” placing abnormal stress on the tendons of the rotator cuff as the shoulder joints […]
The Anatomy of First Position in Ballet
In ballet, first position is so much more than having your toes pointed outward. It has been said that dancing ballet is like being a duckling. A duckling glides effortlessly across a body of water, but what we don’t see is the constant work happening below the surface. If it looked hard to pull off […]
Should I Use Ice or Should I Use Heat?
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 […]
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