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 […]
Allowing Tendonitis To Heal
I hate tendonitis and the misery that it brings. The loss of function, the psychological frustration that comes with having pain with motion, and visits to health professionals are annoyances that many of us who have tendonitis must endure. Tendonitis is inflammation of a tendon that usually stems from repetitive stress or overuse. We commonly […]
Aging, Falling, and Sensible Solutions
One in three people over the age of sixty-five are victims of a fall in the course of one year. A fall may not seem like a major deal to most of us, but to senior citizens, they can be devastating ordeals that cause permanent disability and in many cases cut lives short. A fractured […]
Why Are My Ring Finger & Pinky Finger Numb?
Have you ever awoken to a numb hand? This is the result of one or more of the nerves in the arm being either clamped or stretched due to sleeping position. One of the most common nerves involved in this type of numbness is the ulnar nerve, as it passes around the elbow joint in […]
Shoulder Surgery: When Can I Get Rid of My Shoulder Sling?
Rotator cuff repairs, shoulder labral repairs, acromioplasty, humeral fractures, and other shoulder surgeries inevitably require the usage of a shoulder sling as a means of protecting the surgeon’s work and allowing early healing of the involved tissue. I have yet to meet a surgeon who does not prescribe the usage of a shoulder sling immediately […]
Managing Expectations When Recovering from a Labral Repair
I have seen many clients with post-operative shoulder labral repairs. It is a frustrating injury that takes time to recover from. Being the recipient of two labral repair surgeries myself, it is my opinion that the key to recovery with a labral injury is managing expectations. The shoulder labrum is a fibrous, or rigid type […]
Post-Surgical Ankle Boot? Please Get a Lift For Your Other Shoe!
Many of us know someone who has suffered trauma to the ankle or foot (fractures, surgeries etc.) that requires the usage of a giant, cumbersome immobilization boot. Ankle boots are a necessary evil: They protect the joints and bones of the lower leg and allow for bones and soft tissues to heal. The problem that […]
Do Your Ribs Move?
The ribs and the ribcage have many purposes. They protect many of the internal organs; they serve as attachment sites for many muscles that control the arms, pelvis, and neck; and they assist in the breathing process. Your ribs must be able to move fluidly in order to assist in all of these tasks. In […]
I Can’t Open My Hand All the Way: A Look at Dupuytren’s Disease
Why can’t I open my hand? There is an interesting phenomenon in the world of hand illness called Dupuytren’s disease. It is a progressive illness that causes a contracture on the palm of the hand, making it difficult to fully open. This causes many problems including the following: difficulty being able to grasp difficulty with […]
Heat vs Cold: What to Use and When
When seeing new patients the same confusion comes up. They don’t know when to use a heating pad versus an ice pack. This article should help explain the theory of when to use what and will give you some easy guidelines. Physiological Response to Heat When the body temperature increases, the blood vessels become dilated, […]
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 […]
Two Long-Term Effects of Ankle Sprains
Most athletes, high-heel shoe addicts, and the chronically clumsy have encountered ankle sprains. The swelling and pain that result from turning one’s ankle can last for months and be very limiting in the short term. What most people do not address, however, are the long-term effects of ankle sprains. I have seen patients with lower […]
Physical Therapy Related Medical Abbreviations
Have you ever been confused by medical abbreviations written by doctors and therapists? Here is a list of common orthopedic abbreviations and definitions. THA: total hip replacement TKR: total knee replacement MMT / LMT: meniscal tears DDD: degenerative disc disease (spinal) DJD: degenerative joint disease (peripheral joints) FX: fracture HNP: spinal disc herniation RC: rotator […]
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 […]
Sleeping Comfort after Shoulder Surgery
Rotator cuff repairs, labral repairs, acromioplasties, and shoulder replacement surgeries are performed on countless patients every day in the United States. Although rehabilitative protocols differ depending on the surgery, there is one common complaint shoulder patients have regardless of the type of surgery. Most patients are not equipped to deal with the pain associated with […]
Dealing with the Aging Process
A common cause of orthopedic injury is over-training. Working out at the gym, playing your favorite sport, or even walking can be the root cause of a multitude of orthopedic injuries. The key to managing these types of injuries may lie in adjusting your routine to fit your age. People in their teens and twenties […]
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 […]
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