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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

Post-Surgical Ankle Boot? Please Get a Lift For Your Other Shoe!

Last updated on November 28, 2021 By Dan Baumstark, MSPT, CHT 99 Comments

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 […]

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

Two Long-Term Effects of Ankle Sprains

Last updated on September 28, 2021 By Dan Baumstark, MSPT, CHT

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 […]

Filed Under: Featured, Physical Therapy Tagged With: Ankle & Foot

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

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

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

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

Beauty is Pain: Effects of Wearing High Heels

Last updated on February 22, 2020 By Kira Davis MPT 2 Comments

If you’ve ever been to physical therapy, then you might have noticed that posture is often a topic of conversation… and usually it’s more about your bad posture. Posture affects things from range of motion, strength potential, and even pain. Let me demonstrate how posture can be affected by something as simple as footwear, and […]

Filed Under: Featured, Injury Prevention Tagged With: Ankle & Foot, Hip, Knee, Leg, Lower Back, Neck & Head, Upper Back

Turf Toe: A Therapist’s Personal Experience with Injury

Last updated on February 15, 2020 By Kira Davis MPT Leave a Comment

Believe it or not, physical therapists are not immune to injury. At PhysioDC, the therapists have all been through some orthopaedic injury or surgery at some point in their lives. PTs tend to live fairly active lifestyles. The fact of the matter is, while living an active lifestyle is healthy for you in a cardiovascular […]

Filed Under: Orthopedic Injury Tagged With: Ankle & Foot

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

Shoes Make Your Feet Weak!

Last updated on December 22, 2016 By Dan Baumstark, MSPT, CHT Leave a Comment

We are a culture that worships shoes. Companies have reaped untold billions from our insatiable desire to wear cool kicks. There is indeed a shoe for all occasions. There are shoes marketed specifically for nightlife, formal work settings, soccer, hiking, swimming, and one hundred other activities that I cannot think of. I am not immune. […]

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

Running Pearls

Last updated on May 2, 2016 By Dan Baumstark, MSPT, CHT Leave a Comment

Any great course or lecture needs to have a few “take home” messages that stick with you. I had the pleasure of taking a course this weekend that dealt specifically with running. Here are some pearls that I picked up… 1. Cadence is a measure of how many steps a runner takes per minute. For […]

Filed Under: Exercise & Fitness, Featured Tagged With: Ankle & Foot, Knee, Leg

Ankle Stability Exercises for a Soccer Player (Video)

Last updated on September 11, 2012 By Dan Baumstark, MSPT, CHT Leave a Comment

Semi-pro soccer player with a slight ankle stability problem. Good times.

Filed Under: Videos Tagged With: Ankle & Foot

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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Washington, DC 20036
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Friday 7:30 AM - 3:00 PM

Contact PhysioDC

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Fax: 202-379-9299

Email Us through our online contact form.

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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.