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Physical Therapy

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When Can I Start Working Out After Shoulder Surgery?

Last updated on December 8, 2020 By Dan Baumstark, MSPT, CHT

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 […]

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

Why Should I Stretch My Back on a Foam Roll?

Last updated on October 24, 2020 By PhysioDC 8 Comments

back foam roller stretch

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

My Shoulder Blades Are Not Even!

Last updated on October 12, 2020 By Dan Baumstark, MSPT, CHT 32 Comments

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 […]

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

How Do I Stabilize an Unstable Shoulder?

Last updated on October 4, 2020 By Dan Baumstark, MSPT, CHT 170 Comments

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

Shoulder Pain With Yoga? Adjust your “Downward Dog”!

Last updated on September 8, 2020 By Dan Baumstark, MSPT, CHT 4 Comments

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 […]

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

The Anatomy of First Position in Ballet

Last updated on August 28, 2020 By Kira Davis MPT Leave a Comment

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 […]

Filed Under: Dance, Exercise & Fitness

Should I Use Ice or Should I Use Heat?

Last updated on August 20, 2020 By Dan Baumstark, MSPT, CHT 2 Comments

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

Are You a “Motor Moron?”

Last updated on August 8, 2020 By Kira Davis MPT Leave a Comment

Do you have one of those friends that is always getting hurt for no particular reason? You know – that friend that always manages to trip over their own feet or stumble into inanimate objects. This is also the same friend that manages to cut themselves, regularly, when trying to cook or slams their fingers […]

Filed Under: Dance, Exercise & Fitness, Injury Prevention

Floor Barre Practice for Dancers

Last updated on June 3, 2020 By Kira Davis MPT Leave a Comment

Efforts to prevent injury for dancers are far and wide. There are many techniques utilized. The major thing done, as with most athletes, is cross training. Dancers don’t necessarily go into the gym to run miles, stack up heavy weights or bust out the agility ladder, although some do – dependent on their style of […]

Filed Under: Dance, Exercise & Fitness

Ankle Stability and Trail Running

Last updated on May 18, 2020 By Dan Baumstark, MSPT, CHT

I don’t get trail running. It is needlessly dangerous. I was walking my dog on a trail in Rock Creek Park the other day and played witness to a poor chap falling on his ass and sustaining one heck of an inversion ankle sprain. I had to help him get back to the street. Thank […]

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

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

Last updated on May 17, 2020 By Kira Davis MPT 2 Comments

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

Comprehensive Guide for Dancers Staying in Shape During the COVID-19 Pandemic

Last updated on May 13, 2020 By Kira Davis MPT Leave a Comment

ballet dancer exercising

As I am writing to you, it is May 2020 in the Washington, D.C. area. There is a stay at home order for most states, and people have been encouraged to only go to public spaces for essential things such as groceries or medications. People are struggling in so many ways with social distancing. People […]

Filed Under: Dance, Exercise & Fitness

Why All The Fuss About the Gluteus Maximus?

Last updated on April 28, 2020 By Dan Baumstark, MSPT, CHT 4 Comments

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

Can You Balance on One Leg?

Last updated on April 26, 2020 By Dan Baumstark, MSPT, CHT 4 Comments

Take your shoes and socks off. Stand on a flat surface and try to balance on one leg with the stance knee slightly unlocked. Can you do this ON EACH LEG for ten seconds without losing your balance or having to use your other foot to touch the floor? If you cannot, you need to […]

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

Right Side Dominant: Do We Have A Problem?

Last updated on April 15, 2020 By Dan Baumstark, MSPT, CHT 2 Comments

Yes, you actually might have a problem if you are “too right-sided.” Let me start by saying that our brains are naturally wired to be right side dominant. If everything goes well in utero, during childbirth, and during our early developmental stages, one can expect to be right-handed. It so happens that this is the […]

Filed Under: Exercise & Fitness, Featured Tagged With: Hand Wrist & Elbow, Leg

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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

Most Popular Articles

  • 1. Why Won’t My Elbow Straighten?
  • 2. Post-Surgical Ankle Boot? Please Get a Lift For Your Other Shoe!
  • 3. When Can I Start Working Out After Shoulder Surgery?
  • 4. Managing Expectations When Recovering from Labral Repair
  • 5. Why Are My Ring Finger & Pinky Finger Numb?
  • 6. Two Long-Term Effects of Ankle Sprains
  • 7. How to Sleep Comfortably after Shoulder Surgery
  • 8. Shoulder Surgery: When Can I Get Rid of My Shoulder Sling?
  • 9. Hip Labral Repair Rehabilitation: What To Expect
  • 10. Do Your Ribs Move?

Recent Posts

  • Why Won’t My Elbow Straighten?
  • When Can I Start Working Out After Shoulder Surgery?
  • Shoulder Surgery: When Can I Get Rid of My Shoulder Sling?
  • Managing Expectations When Recovering from a Labral Repair
  • Two Long-Term Effects of Ankle Sprains

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PhysioDC is a unique, physical therapist owned & operated rehabilitation clinic conveniently located in downtown Washington, D.C.

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.