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Takeaways From My First Yoga Experience

Last updated on March 9, 2020 By Dan Baumstark, MSPT, CHT 1 Comment

group practicing yoga

You would think that, having practiced as a full-time physical therapist for twenty-two years, perhaps I might have taken a few yoga classes for educational purposes? You underestimate both my stubbornness and my aversion to trying new things. Last weekend I was finally convinced to make the five-minute trip down the mountain to the unofficial […]

Filed Under: Exercise & Fitness

I Might Be Insane

Last updated on March 3, 2020 By Dan Baumstark, MSPT, CHT 21 Comments

young woman doing pushups

Over the last several years I have heard much about the popular fitness craze known as Shaun T.’s “Insanity.” Many of you have undoubtedly seen the commercial advertisements. Buffed out twenty-somethings are seen jumping around and performing brutal plyometrics and calisthenics to the point of utter exhaustion. As a clinician, I was, of course, curious […]

Filed Under: Exercise & Fitness

Athletes: Land Quietly Like a Ballet Dancer

Last updated on February 24, 2020 By Kira Davis MPT 1 Comment

Working in an outpatient orthopaedic setting, a common goal for many of our patients is returning to sports. For many, that means being able to run, jump and change direction quickly. Because of my personal background in dance, my patients probably get very annoyed with me when I begin working on plyometric activities with them, […]

Filed Under: Dance, Exercise & Fitness

Updates on the Treatment of Tennis Elbow

Last updated on February 21, 2020 By Dan Baumstark, MSPT, CHT Leave a Comment

Last year I had the opportunity to attend a conference here in Washington, D.C., that focused on upper extremity injuries. I attended a specific lecture on the nasty, nagging, and otherwise problematic diagnosis of “tennis elbow.” It does appear that the medical community is making some discernible changes in terms of how this diagnosis is […]

Filed Under: Exercise & Fitness, Orthopedic Injury

How Much Grip Strength Do I Need To Drive a Car?

Last updated on February 16, 2020 By Dan Baumstark, MSPT, CHT 2 Comments

Grip strength with post-operative and geriatric patients is an important consideration when it comes to safety. If a patient does not have functional grip strength, there is a much higher risk of dropping objects, driving accidents, and a general inability to negotiate doors in public spaces. I will typically advise against driving if the patient […]

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

Compression Socks for Everyday Use and Travel

Last updated on February 13, 2020 By Kira Davis MPT 1 Comment

In the past, compression socks or stockings were only seen in the hospital setting or amongst the older population with lymphatic or circulatory problems. They have been known to be white or beige ugly stockings that usually end just below or above the knee. However, due to the practical everyday use of these garments, compression […]

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

BOSU Training for Dancers

Last updated on January 27, 2020 By Kira Davis MPT Leave a Comment

Dancers’ requirements vary so much. It is asked of them to be strong, agile, flexible, and balanced all while maintaining some level of artistry and making things look easy. Dancers train in a similar way as other conventional athletes to attain the previously mentioned goals. It may just not look the same. Similar tools are […]

Filed Under: Dance, Exercise & Fitness

Using Your Natural Turnout: A Cry for Dance Injury Prevention

Last updated on January 17, 2020 By Kira Davis MPT 1 Comment

In the dance community, particularly the ballet community, turnout is such a coveted talent. It becomes ingrained from a very early age that this perfectly externally rotated foot position is necessary to be considered a good dancer or one that is better than the other dancers. The problem is that turnout is not just a […]

Filed Under: Dance, Exercise & Fitness, Injury Prevention

Pilates Reformer & Tower Reviews

Last updated on January 15, 2020 By Dan Baumstark, MSPT, CHT 4 Comments

As a physical therapist, I at times feel the need to try out different forms of exercise that my patients participate in. I have tried the Pilates mat classes with the hallmark one hundred pulsed repetitions of modified abdominal crunches. Meh. My fit fifty-something neighbor finally convinced me last month to try “back to back” […]

Filed Under: Exercise & Fitness

Internal Rotation of the Shoulder: The Under-Prescribed Exercise!

Last updated on January 8, 2020 By Dan Baumstark, MSPT, CHT 188 Comments

In clinical physical therapy practice, I have noticed that rotator cuff exercises tend to have more of a bias towards external rotation rather than internal rotation. Why is this? Here is an example of external rotation (see video below). This can be done either on one’s side as in the first video or standing with […]

Filed Under: Exercise & Fitness, Physical Therapy Tagged With: Shoulder

Does the “Fitbit” Foster Compliance?

Last updated on January 6, 2020 By Dan Baumstark, MSPT, CHT 2 Comments

I consider myself a bit lazy, both mentally and physically. Do I want to go out on a run with you this morning? No, I do not. I would rather sit here on the couch and find something more constructive to do with my time. I will drag myself to the gym several times a […]

Filed Under: Exercise & Fitness

The Rowing Machine Challenge

Last updated on November 14, 2019 By Dan Baumstark, MSPT, CHT Leave a Comment

Concept2 Model D Indoor Rowing Machine with PM5

Personally, the most horrifying workout that I have experienced is the 2000 meter sprint using the Concept II indoor rowing machine. Even my friends who are Crossfit acolytes would rather do other grueling workouts than face the rower for a dreaded sprint trial. The gold standard for an adult male being crowned an absolute “badass” […]

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

Tandem Stance: Try It!

Last updated on June 11, 2019 By PhysioDC Leave a Comment

tandem stance

Do we ever give any thought about “balance” as we age? Given that upwards of one-third of individuals over the age of sixty-five will have a fall in any given year, it may be a good idea to be proactive about doing some balance training. Let’s use tandem stance as a great example of an […]

Filed Under: Exercise & Fitness

Reacquaint Yourself With “Straight Leg Raises”

Last updated on May 23, 2019 By Dan Baumstark, MSPT, CHT Leave a Comment

injured knee rehabilitation

The straight leg raise is the most commonly prescribed exercise in physical therapy for patients with knee pain. Unfortunately, it is probably the exercise that is most frequently performed incorrectly!! How can something that looks so simple be done incorrectly? The answer lies in successful recruitment of that pesky portion of the quadriceps known as […]

Filed Under: Exercise & Fitness, Physical Therapy Tagged With: Knee, Leg

Staying Injury Free in Social Dance

Last updated on May 8, 2019 By Kira Davis MPT Leave a Comment

social dancing

When people think of dance injuries, the mind often automatically goes to a setting of a ballet barre or stage show. Sometimes dance injuries happen in the social dance arena as well. For the purposes of this article, the term social dance will be defined as a dance style that requires at least 2 people […]

Filed Under: Dance, Exercise & Fitness, Injury Prevention

Dealing with Dancer’s Hip: Snapping Hip Syndrome

Last updated on February 1, 2019 By Kira Davis MPT Leave a Comment

Snapping hip syndrome is a disorder that is characterized by a popping or snapping sound when you bend, straighten, or rotate your hip. This is not a specific functional diagnosis, but is more of a descriptor. This dysfunction is more medically known as coxa saltans (Latin for dancer’s hip). It is less formally but more […]

Filed Under: Dance, Exercise & Fitness

Self-Massage & the Importance of Mobility Practices with Exercise

Last updated on November 30, 2018 By Kira Davis MPT Leave a Comment

During formal rehabilitative sessions, patients spend portions of their treatments doing exercise, getting various modalities (hot/cold packs, ultrasound, electric stimulation), and spend time on a table where the therapist may be doing joint mobilization or soft tissue mobilization. Physical therapists are always stressing the importance of strengthening, stretching, and achieving functional range of motion. Often […]

Filed Under: Exercise & Fitness, Physical Therapy

Continuous Passive Motion Machines, Are They Worth It?

Last updated on November 19, 2018 By Dan Baumstark, MSPT, CHT Leave a Comment

A Continuous Passive Motion machine, or CPM, is sometimes prescribed by surgeons to work on early active range of motion on a given joint following a surgical procedure. Lately, we have seen a few patients here at PhysioDC who have come for post-op knee rehab who have been prescribed a CPM unit for home use. […]

Filed Under: Exercise & Fitness Tagged With: Knee

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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
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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.