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The Healthcare Plight of the Working Dancer

Last updated on October 18, 2022 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

Right Side Dominant?

Last updated on September 22, 2022 By Dan Baumstark, MSPT, CHT Leave a Comment

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 […]

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

Getting en Pointe: For the Progressing Dancer

Last updated on August 17, 2022 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

Physical Therapist Reviews YouTube HITT Routines

Last updated on June 21, 2022 By Dan Baumstark, MSPT, CHT Leave a Comment

home fitness workouts via computer

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 […]

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

Benefits of the Anti-Inflammatory Diet

Last updated on March 30, 2022 By PhysioDC Leave a Comment

Anti Inflammatory Diet 1

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 […]

Filed Under: Exercise & Fitness, Physical Therapy

What Exercises Can I Do For My Lower Back While Driving?

Last updated on March 16, 2022 By Dan Baumstark, MSPT, CHT Leave a Comment

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 […]

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

My Shoulder Blades Are Not Even!

Last updated on October 14, 2021 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

When Can I Start Working Out After Shoulder Surgery?

Last updated on September 2, 2021 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 August 26, 2021 By Dan Baumstark, MSPT, CHT 8 Comments

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 August 13, 2021 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

Proper Foot Care for Dancers

Last updated on April 19, 2021 By Kira Davis MPT Leave a Comment

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

A Ballet Class en Flat in Pointe Shoes

Last updated on February 27, 2021 By Kira Davis MPT Leave a Comment

ballet 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 […]

Filed Under: Dance, Exercise & Fitness

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 3 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 1 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

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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

  • Five Holistic Strategies for Managing Pain
  • The Healthcare Plight of the Working Dancer
  • How Long Will It Take Me To Recover From Surgery?
  • Right Side Dominant?
  • Getting en Pointe: For the Progressing Dancer

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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.