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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

Allowing Tendonitis To Heal

Last updated on February 27, 2022 By Dan Baumstark, MSPT, CHT Leave a Comment

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 […]

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

Aging, Falling, and Sensible Solutions

Last updated on January 6, 2022 By Dan Baumstark, MSPT, CHT Leave a Comment

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 […]

Filed Under: Featured, Injury Prevention

Why Are My Ring Finger & Pinky Finger Numb?

Last updated on January 3, 2022 By Dan Baumstark, MSPT, CHT

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 […]

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

How Obesity Affects Your Joints

Last updated on August 7, 2021 By Dan Baumstark, MSPT, CHT 2 Comments

obese man

Most of us have heard the warning about obesity as it pertains to general health. Diabetes, coronary heart disease, gastrointestinal issues, and osteoarthritis are all common health concerns that are all associated with overweight patients. Here is one additional reason to lose weight that you may not have considered: Obesity, particularly as it pertains to […]

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

Why Is My Index Finger Numb?

Last updated on June 27, 2021 By Dan Baumstark, MSPT, CHT Leave a Comment

lady holding hand with painful fingers

As a follow up to our previous article entitled “Why Are My Ring Finger and Pinky Finger Numb?” we thought that it would be worth addressing one of the other major nerves that innervates the hand, namely the median nerve. The median nerve has sensory innervation to the tips of the thumb, index finger, and […]

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

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

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

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

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

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

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

Femoracetabular Impingement – What Is It?

Last updated on April 11, 2020 By Dana Logan, MSPT 1 Comment

In recent years there has been a lot of talk about the hip in the world of orthopedics, physical therapy, sports, and fitness. Why, you may ask? Well, a very significant reason this area of orthopedics has exploded is due to improved technology, allowing better imaging techniques and a clearer view of the hip. What […]

Filed Under: Featured, Injury Prevention, Orthopedic Injury Tagged With: Hip

The Physics Of Falling On Your Ass

Last updated on March 29, 2020 By Dan Baumstark, MSPT, CHT 3 Comments

Now that I have your attention from the catchy title of this week’s blog ….. Walking to work this week, I witnessed several spectacular falls on icy sidewalks. There are two main reasons why these falls occur. Given that we are in the midst of a particularly nasty winter, it is worth our time to […]

Filed Under: Injury Prevention Tagged With: Ankle & Foot

What Is Normal Range of Motion for The Thumb?

Last updated on March 4, 2020 By Dan Baumstark, MSPT, CHT Leave a Comment

Have you ever noticed that some people can flex and extend their thumb into crazy positions, while others have very limited thumb motion? What in fact is a “normal” amount of thumb motion? This is a tough question to answer given that the metacarpal-phalangeal joint (MCP joint) of the thumb has a somewhat unique property […]

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

More Signs of Hypermobility

Last updated on February 28, 2020 By Dan Baumstark, MSPT, CHT 2 Comments

woman exhibiting hypermobility with her knees

Take a look at the above picture. Some people, usually women, have knees that tend to “bend backwards” in stance. This is an overt sign of hyper-mobility, or excessive extensibility, of the joints. The problem that often arises from this phenomenon is what we call “resting on your ligaments”. The woman in this picture can […]

Filed Under: Featured, Injury Prevention

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Offering the Following Services

  • Physical Therapy
  • Hand Therapy
  • Running Analysis
  • Functional Dry Needling
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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

  • 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.