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Is It Safe to Crack My Neck?

Last updated on January 11, 2021 By Dan Baumstark, MSPT, CHT Leave a Comment

woman at work desk cracking her neck

I was sitting in the car the other week with a friend who asked me if it was safe to crack his own neck. He demonstrated his maneuver: he grabbed his chin with one hand and the back of his head with the other and gave an extreme, rotational “jerk” to his neck. The popping […]

Filed Under: Featured, Injury Prevention Tagged With: Neck & Head

Meniscus Surgery: What Can I Expect?

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

struggling with intense knee pain

Meniscal surgery is the “bread and butter” procedure performed by most orthopedic surgeons in the country. In my physical therapy practice, it is one of the most common post-surgical diagnoses that we see. A short anatomy lesson: there are two (2) menisci that are found in each of your knee joints. They are horse-shoe shaped […]

Filed Under: Featured, Orthopedic Injury Tagged With: Knee

Is Sleeping On My Side Bad For My Shoulder?

Last updated on September 24, 2020 By Dan Baumstark, MSPT, CHT 168 Comments

Especially for those of us who already have to deal with shoulder pain, the answer is a resounding “yes.” As a quick experiment, lie on your side. Think about the positioning of your shoulder as you lie on top of it. Most people will unconsciously position the body so that the bottom shoulder is forced […]

Filed Under: Featured, Injury Prevention Tagged With: Shoulder

Why Does My Knee Crack?

Last updated on September 16, 2020 By Dan Baumstark, MSPT, CHT 32 Comments

three backpackers hiking mountain

One of the most common questions asked by knee patients is, “Why does my knee click?” There are several distinctively annoying sounds that can come from the knee: some of them are not worth worrying about, and others are more problematic. Here is a list of some of the more common knee noises and what […]

Filed Under: Featured, Physical Therapy Tagged With: Knee

Strengthen Your Scapular Muscles!

Last updated on September 12, 2020 By Dan Baumstark, MSPT, CHT 88 Comments

The scapula, otherwise known as the shoulder blade, plays a vital role in shoulder mechanics. If the shoulder blade is not controlled well via the muscles that attach to it, problems ranging from neck pain to rotator cuff tendonitis are often the result. Scapular strengthening is often overlooked both in patients that are trying to […]

Filed Under: Featured, Injury Prevention, Physical Therapy Tagged With: Shoulder

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

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

young woman doing downward dog yoga on beach

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

Ankle Sprains and Hip Strength

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

Inversion ankle sprains, or sprains that involve the ankle turning inwards, are a very common injury both with athletes and with sedentary people. This type of injury often needs physical therapy, and there is much published research and data in relation to why these injuries occur, how to rehabilitate sprains, and how to prevent repeat […]

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

What Is Normal Hamstrings Length?

Last updated on August 24, 2020 By Dan Baumstark, MSPT, CHT Leave a Comment

Depending on whom you ask, you may get different answers. One thing is for sure, men tend to have less flexibility than do women. Take a look at the attached picture, Phillip’s leg is making roughly a 70 degree angle with the table. At this point in his range, I am feeling some resistance from […]

Filed Under: Featured, Physical Therapy Tagged With: Hip, Knee, Leg

Microfracture Knee Surgery Rehabilitation

Last updated on August 16, 2020 By Dan Baumstark, MSPT, CHT 8 Comments

Microfracture procedures are becoming more popular as a means of attempting to salvage a severely arthritic knee. The concept behind microfracturing is relatively simple: a surgeon uses a small needle to make tiny punctures in the surfaces of the femur, tibia, or patella (all of which make up the joint surfaces of the knee). This […]

Filed Under: Featured, Orthopedic Injury Tagged With: Knee

What Does a Partial Rotator Cuff Tear Mean?

Last updated on August 9, 2020 By Dan Baumstark, MSPT, CHT 4 Comments

The rotator cuff muscles provide stability to the shoulder joint and are responsible for coordination of the fine movements of the shoulder. The rotator cuff muscles originate on the scapula (aka shoulder blade) and taper down into tendons as they attach onto the head of the humerus. When we hear the term “rotator cuff tear,” […]

Filed Under: Featured, Physical Therapy Tagged With: Shoulder

Is My Office Chair Too Large?

Last updated on July 31, 2020 By Dan Baumstark, MSPT, CHT Leave a Comment

determining which office chair size is correct for you

Too many people sit in a chair all day that is simply too large. Here are some simple things that you can check to see if you need to consider “upgrading” your chair. 1. Both of your feet should comfortably be touching the ground. Dangling feet are a very bad thing, as you are losing […]

Filed Under: Ergonomics, Featured

Experiencing Stiff Hands?

Last updated on May 22, 2020 By Dan Baumstark, MSPT, CHT 10 Comments

Muscles all over the body have the potential to become stiff and restricted from daily activities. When I evaluate a patient for the first time, I often ask them which of their muscles feel chronically tight. The most common replies are the hamstrings and the muscles of the neck. Even though we use our hands […]

Filed Under: Featured, Injury Prevention Tagged With: Hand Wrist & Elbow

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

Can You Balance on One Leg?

Last updated on April 26, 2020 By Dan Baumstark, MSPT, CHT 5 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

Lessons Learned From Breaking My Ankle

Last updated on April 23, 2020 By Dan Baumstark, MSPT, CHT

Rehoboth Beach, Delaware, Labor Day weekend 2009 will forever be burned into my memory for two reasons. The first reason is that I almost died. The second reason is that it forced me to look at my body in a way that has directed me in how I treat patients with movement dysfunctions and orthopedic […]

Filed Under: Featured, Orthopedic Injury Tagged With: Ankle & Foot

How to Properly Deal with Finger Fractures & Sprains

Last updated on April 18, 2020 By Dan Baumstark, MSPT, CHT Leave a Comment

We have been seeing a lot of finger fractures and sprains as of late. Here is my list of finger facts that you may find useful if you ever have to deal with a finger trauma and subsequent rehabilitation. 1. Don’t panic If your finger is crushed, jammed, sliced, slammed, or otherwise traumatized, in all […]

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

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

Low Back Problems Can Be a Real Pain in the Butt

Last updated on April 12, 2020 By PhysioDC 7 Comments

After suffering a low back injury a few years back, I realized I needed to make some changes. I had always been very active and strong. I could lift far more than the average person. I played multiple sports as a youth and continued through my young adult life. I worked hard labor jobs from […]

Filed Under: Featured, Orthopedic Injury Tagged With: Lower Back

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Offering the Following Services

  • Physical Therapy
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  • Running Analysis
  • Functional Dry Needling
  • Concussion Management
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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
  • 10. Do Your Ribs Move?

Recent Posts

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  • Sitting Disease – The New Smoking: One Reason Fidgeting Is a Good Thing
  • Hip Positioning With Squats: Should I Correct My Form?
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  • Should I Use Ice or Should I Use Heat?

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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.