From Our Blog

We all know the importance of exercise in our lives. Exercise keeps our body, soul, and brain, healthy. And now you can relieve stress with exercise without ever leaving your home. In fact, adults who exercise regularly have lower rates of getting any kind of mental illness. Different types of exercise, like breathing techniques and […]

Whether you work from home or your office, the question of how to stay active can be a challenging one. It becomes increasingly important as many jobs require sitting behind a desk for what feels like infinite hours during the work week. Actually, it has been determined that desk workers sit for more than 1,000 […]

Add Physical Therapy To Your 2024 Health Plan The new year is upon us and it’s time to kick off our health and fitness resolutions with a plan that includes Physical Therapy. Why include PT? As physical therapists, we are uniquely qualified to evaluate physical changes in your body that could potentially lead to pain […]

Exercise Your Way to Better Sleep Do you have trouble falling asleep at night? Do you wake up in the middle of the night and find yourself unable to get back to sleep? You are not alone. More than one-third of adults in the United States report either trouble falling asleep or daytime drowsiness. Not […]

Raking Tips To Avoid Injury It’s peak Fall season again – time for hot chocolate and bonfires as we watch the leaves turn. Our homes feel cozier this time of year as we prepare for holidays and the arrival of loved ones. However, autumn does come with some challenges, like colder weather and the seemingly […]

Why is it recommended that you work out three to five times a week? For decades, experts have known that working out helps to do more than just promote weight loss. It alleviates stress, helps to lower cholesterol, promotes joint health and keeps your blood pressure low. In many ways, these benefits overshadow any weight […]

Posture refers to how your body holds itself – primarily when you are standing but also in sitting or even lying positions. Having a strong, well-balanced body promotes movement efficiency and endurance, contributes to an overall feeling of well being, and projects poise confidence and dignity. Conversely, with a weak, imbalanced body where your bones […]

Following back surgery, many patients experience a mix of relief and anxiety regarding what’s to come. Between stories that we hear from our friends, to sometimes unclear recovery timelines, the road to being 100% is not always straight forward. That’s why having the right clinicians in your corner can make a world of difference. In […]

From lengthy commutes to long days at our desks, it is common for our bodies to take a beating from sitting down for extensive periods of time. Whether it’s buttock pain that shoot down our legs or a dull achiness in our hips, how can we fight the aches that come with sitting down for […]

It’s finally spring and many of you will be enjoying the weather while tending your gardens. Gardening should be a joy, not a chore. As you work to have gorgeous spring blooms and ripe veggies, you may ask yourself: “what’s a safe gardening posture?” You can potentially risk injury by missing the signals your body […]

Warmer weather means the season for outdoor activities is finally here! While the nation’s Capital can be one of the busiest areas in the US, it is also home to some of the best hiking trails on the East Coast. Between a busy schedule and today’s sedentary work from home lifestyle, few things benefit our […]

Whether you’re a seasoned outdoorsperson or just going out on a quick hike, you’ve probably seen people hiking with walking sticks (aka trekking poles). The question is, are trekking poles worth it? Benefits of Walking Sticks From professional-grade poles to perfectly-sized branches you find along the way, trekking poles can add stability and comfort to […]

Often times, as our patients reach the end of their treatment with us, one of the most common questions we get is: “What’s next? How do we go from recovery to performance?” In fact, the answer is simple: you need a plan based on your unique needs. That’s why we’re partnering with the DC Area’s […]

Does this working from home position look familiar? Truth us, we know that with this “new normal” and many of us working from home, new neck pains and back pains are GOING to happen. But, how can we prevent them? And how can we find relief once the pain has already set in? If your […]

While it might be easy to list off all of the benefits of exercising, we don’t typically talk about the cost of being sedentary. In fact, a recent study published in JAMA followed over 100,000 adults for more than 8 years and measured their fitness using a treadmill. The participants were arranged by age and […]

Let’s face it: most of us never expected the pandemic to go this long. As we try to avoid crowds and stick to the guidelines, how can we stay active while social distancing? The good news is that recent research shows gyms to be overwhelmingly safe places. But the numbers also show that many of […]

Research has consistently shown that exercise produces a number of benefits, ranging from improved mood to better strength and cardiovascular health; however, with a hectic lifestyle, figuring out how to fit exercise into a busy schedule can be a daunting task. Balancing the demands of work, family, and personal commitments while prioritizing health can be […]

Strength training, a key component of a balanced fitness regimen, offers incredible benefits for individuals of all skill levels. Before jumping head-first into a program, we have to ensure that you have the proper foundation to be successful. This article delves into the advantages of strength training, offers advice on how to build a proper strength […]

Simple Steps To Starting A Weight Training Program One of the challenges of weight training is determining how much effort to put in for the most benefits. A little may not be enough for an impact, while too much may be detrimental to your health. Truth is, weight training is important because it can help […]

Shed Those Extra Holiday Pounds The holidays are here once again, with all their edible temptations that we can barely resist. “This year I’ll do better!” While we always encourage our patients to ‘live a little’, the truth is that most of us feel an urgent need to get back on the horse after the […]

Gifts for Fitness-Minded Friends This Holiday Season, getting the perfect gift can be quite the challenge, especially if the recipient is involved in fitness activities. Let’s face it: gym attire and workout equipment can be hard to buy for someone other than ourselves. What do they like to wear? How much weight can they lift? […]

Add Variety To Your Fitness For exercise to be effective, it must become a regular habit. But precisely because it is a habit, you may easily fall into the trap of doing only one type of exercise. Follow The Science Recent research suggests that our overall health, as well as physical fitness, can be improved […]

Stay Fit During Holiday Travels While many people worry about staying fit and healthy during the holidays, doing so can be particularly challenging if you are traveling. On the road, most of us eat our meals in restaurants or at hotel buffets. That, combined with a break from your usual fitness routine and a tendency […]

If you travel frequently, you’ve probably felt the pain and stiffness that come with extended periods of sitting down in a car or airplane. Traveling can be a harsh reminder that the spine was not designed for long hours of sitting. Too often, the hours spent in a plane or car can result in an […]

Did you know, according to the CDC, one in every three adults 65 and older suffers a fall each year in the United States, making Fall Prevention Programs critical for long-term health. Let’s face it: the numbers are staggering. As we age, it appears that there is a direct link between the gradual loss of […]

With summer coming to an end and the need for school supplies and backpacks returning, here are a few tips to keep in mind when shopping with your child. Continue below for backpack safety tips to make sure your kids don’t have any unnecessary back pain this year. Size Should Not Extend Above Shoulders Rest […]

We all know that nutrition and exercise are important for maintaining a healthy lifestyle, but sleep is often overlooked. As kids get ready to go back to school and our daily schedules get more demanding, how much sleep do we actually need to stay healthy? According to research, it depends on your age. The National […]

Make an Ergonomically Friendly School Space The good news is that kids have the same needs as adults, just in smaller sizes. To make an ergonomic school space for your child, you will want to make sure their: Feet are flat on the floor or resting a footrest Wrists and hands don’t rest on sharp […]

Just the thought of taking a long walk barefoot on a sandy beach is enough to make most people let out a daydreaming sigh. It’s no secret that walking barefoot on sand has its appeal, but did you know that it also has health benefits? Here are a few reasons why you should disconnect and […]

Are you struggling to find a fitness routine that works for you? We have ideas for ALL levels of athletes, from walking to running and cross training. So, fill up your water bottles and let’s get you moving in May! Just getting started? To help you get started, we have come up with a few […]

Ever wondered how athletes and fitness enthusiasts prepare themselves for peak performance? The secret lies in dynamic stretching. This type of stretching is an example of a mobility exercise. It involves active movement and increases flexibility, enhances performance, and reduces injury risk. In this comprehensive guide, we’ll explore how dynamic stretching differs from static stretching […]

Yoga has become a daily activity for 20 million Americans. The practice of Yoga no longer involves just stretching, either. From hot yoga (Bikram) to “power yoga” (derived from ashtanga yoga), you can get quite a workout using yoga ­­poses. Benefits described by participants typically include: Pain relief Strengthening of our muscles Improvement in managing […]

Snow Shoveling: A common cause of soft tissue injuries & low back pain Our patients ask us all the time: “how can I shovel snow safely? Hint: don’t be this guy. In fact, an average of 11,500 people are treated at ERs for injuries related to snow shoveling each year. The majority of the injuries […]

The average adult gets one to six colds every year, with symptoms lasting a week to 10 days. Should you let these colds interrupt your exercise routine? Probably not, as long as you pay attention to what your body tells you. So, how can you exercise safely with a cold? The general rule for exercising […]

Diets and exercise go hand in hand for people who want to lose weight and maintain good health. High-protein diet and exercise programs, are popular because they generally provide fast results. This means, people generally experience faster weight loss than with diets featuring more carbohydrates. But is the high fat content of a mostly protein […]

Due to the COVID-19 pandemic, e-learning platforms have quickly become the new norm. As a result, our kids will experience a sharp jump in their screen time. Screen time refers to how many hours per day your child spends in front of a screen, whether watching TV, playing video games, or using electronic devices. However, […]

Because exercising indoors on a stationary bike can be boring, many users find that time goes more quickly when they are being entertained. In fact, the more exciting the workout, the higher the motivation will be for the workout. The easiest and cheapest option is to place your bike in front of the television where […]

Back pain can carry a double whammy. Painful back muscles may prevent you from exercising comfortably. But a lack of exercise may inhibit your back from healing and may actually make the condition worse. Swimming can be an excellent solution to your problem. Fortunately, swimming provides a great full body workout. Water counteracts the forces […]

Say your gym is expensive, and there are long waits to use certain exercise equipment. Maybe it is time to return to the basics and exercise outdoors. There is considerable evidence that an outdoor workout can be more beneficial than indoor exercise in several ways, especially to improve your mood and relieve stress. One reason […]

Did you know that Cervical Headaches are caused by a dysfunction in the movement and positions of joints in the upper cervical spine? Here’s how Physical Therapy for a Cervical Headache typically works: There are multiple types of headaches.  Often a simple exam and a few questions can rule in or out cervical headaches as […]

Some good news for people in their 30s, 40s, and 50s who exercise and are fit: A long-term research study recently published in the Archives of Internal Medicine found that the more fit you are during your midlife years, the lower your risk of developing chronic diseases in old age. This holds true for both […]

Running may seem like a simple activity, one that results in many health benefits, but it can bring with it the risk of related injuries. This is especially true during the warm summer months, when outdoor running is more pleasurable. Fortunately, proper training can help to reduce this risk. Most running injuries occur from overtraining, […]

There seems to be a great deal of talk nowadays about menstrual dysfunctions experienced by young women. Could the media-driven quest for the perfect body have caused a problem among women in this age group? Concern over their body image leads many young women to limit their food intake obsessively, preventing them from getting the […]

Another name for exercise-induced asthma (EIA)—exercise-induced bronchoconstriction—is more descriptive of what your condition actually involves: The passages that carry air into and out of your lungs become constricted when you exercise, resulting in asthma symptoms, such as wheezing, coughing, shortness of breath and chest tightness. These symptoms do not necessarily occur during exercise but usually […]

As the days get longer, you may consider adding distance to your runs. What kind of plan should you follow to run farther and increase your endurance but to do so safely and prevent injury? The first rule to remember is that if you find it too difficult to complete a new distance level, do […]

Whether scratch golfers or weekend duffers, most players want to improve their game and lower their score. But maximizing your golf game means more than just practicing regularly. By increasing your fitness, you can play with confidence and success. Your golf game depends on balance and stabilization, endurance, strength and power, and flexibility and coordination. […]

Cross-training involves engaging in different types of physical activity and brings multiple benefits. It is an excellent way to prevent sports-related injuries, improve your skill in a variety of sports and improve your overall health—all while keeping workout boredom at bay. A good cross-training program improves all three elements of fitness: aerobic endurance, flexibility and […]

Exercise is as important for those with diabetes as it is for anyone else. The goal of most exercise regimens should be to work out at a moderate intensity for 30 minutes at least five days a week. Patients with diabetes, however, need to take several exercise-related precautions: If you already have problems with your […]

To lower the risk of high blood pressure, or hypertension, public health officials have urged Americans to reduce their salt intake. In addition to modifying your diet, however, a sensible exercise program is essential to control hypertension. Significant evidence reveals that moderate exercise for as little as 30 minutes a day may lower blood pressure […]

While the summer months bring a flurry of outdoor activity and exercise, the cooler fall and winter months mean that you need to tweak your routine for the best results. Protecting yourself from the elements and keeping your program varied will help you maintain optimal fitness results, without compromising your safety and health. Most people […]

Kettlebells are cast iron balls about the size of bowling balls with a curved handle on one side. Ranging in weight from two to 100 pounds, they are used to promote functional, whole-body conditioning. Some models are designed so that additional weight can be added in small increments to create a progressive resistance regimen. Because […]

How much exercise is enough? There is no one answer. Age, sex and current fitness level, along with risk factors such as diabetes, heart disease, stroke and excessive weight, must be factored into the equation. All of these considerations may make it impractical to compare various fitness programs. But he following guidelines can help you […]

After a few hours in the car, your body may crack and creak, often painfully. What is it about a simple automobile ride that can cause such dreadful muscle soreness? You are at risk of developing soreness any time you stay in one position for an extended period of time. Some of the most common […]

The simplest exercise available is placing one foot in front of the other and walking. Because this is something we do every day, it is often overlooked as a valuable tool for weight loss. A 140-pound person walking at a moderate pace for 20 minutes will burn approximately 92 calories while increasing heart rate, thus […]

You may think that carrying weights when you walk increases your calorie burn. But doing so increases your risk for injury. Think twice about holding weights when you walk—in many cases, you will burn more by just walking farther or faster. Even though it’s common to see people carrying weights as they walk, many experts […]

Everyone seems to be talking about “core strengthening,” but many people don’t know what this phrase means. The body’s “core” refers to the muscles around the abdomen, pelvis, back, shoulders, chest and hips—the body’s center of gravity—all working together in a symphony of movement. As a result, it plays a role in virtually all activities. […]

Flu season is in full swing, and along with the regular flu, the new H1N1 virus is infecting thousands of people. Influenza can be a serious illness. Symptoms include fever, chills, headache, body aches, sore throat , runny nose, dry cough and a general feeling of exhaustion and sickness . While the fever usually lasts […]

As the outside temperatures drop, people contemplating undertaking an exercise program often consider walking at the mall. Benefits include a controlled climate, an absence of traffic, security and easily available restrooms and water. However, starting a new walking program can sometimes bring on shin splints, pain at the front of the lower leg. As the outside […]

You can’t open a newspaper these days without reading something about rising levels of obesity in America. You know that eating right is key.  You know that you have to exercise. But how can you convince your spouse? Many people tend to grow more sedentary after marriage. Between work and family commitments, fitness just falls […]

Many of us relish the intense, energizing feeling that comes with exercise, but we fail to think about the dangers of overheating, particularly during high-intensity exercises. While it is normal and natural for body temperature to rise when we work out, exercise requires basic attention to safety and good practice. Overheating—also known as hyperthermia, heat […]

Dry needling is a technique physical therapists can use  to treat myofascial pain. The technique uses a “dry” needle, one without medication or injection, inserted through the skin into areas of the muscle, known as trigger points. It helps to reduce pain, improve flexibility, and restore normalized movement when combined with corrective exercises. In addition, […]

As the days get warmer and longer, it is natural to want to spend more time outdoors. And outdoor summer sports provide the perfect opportunity to spice up your fitness routine. It is easy to transfer your indoor gym routine to the great outdoors. Tired of the treadmill? Go hiking. Head spinning from spinning class? […]

Virtually everyone—including people with diabetes—can benefit from being active rather than sedentary. In fact, exercise can have the same positive impact for people with type 2 diabetes as some drug treatments. If you haven’t exercised regularly for a long time, there are a couple of easy strategies to employ to get you started. Begin a […]

Strenuous exercise creates minuscule muscle tears. In response, your body releases cytokines, which create inflammation as a by-product of your muscles trying to repair themselves. Recent research has demonstrated that massaging muscles after they have been worked to full exertion helps reduce the body’s production of those inflammation-causing chemicals, which theoretically means less post-workout soreness. […]

If you are currently at risk for developing diabetes or have already been diagnosed with it, regular exercise can offer surprising benefits due to its ability to lower both stress and blood sugar levels. The National Institutes of Health suggests you get at least 150 minutes of aerobic exercise each week, and the American Diabetes […]

A high cholesterol level puts you at an increased risk for a heart attack or stroke. Perhaps your physician has recommended that you take a statin, a drug that helps block your body’s ability to make cholesterol. Statins lower cholesterol levels but can also reduce the amount of plaque in your arteries. They are known […]

First, the bad news: It doesn’t matter if you ran a marathon in your twenties or were the star quarterback of your college football team. Being physically fit at one point in your life—even on an elite level—does not mean that you will stay that way without committing time and energy to doing so. In […]

Some people view their workouts as a chance to grab some personal, meditative time, while others think of exercise as a social event. Some find that they adhere better to an exercise routine if they work out with a friend or family member. Does exercising alone or with others make a difference to your health? […]

Being overweight can result from overeating or eating fattening foods, or it can be caused by a condition called metabolic syndrome, a combination of disorders that, when occurring together, increases the risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 […]

If you have been prescribed blood thinners, you may wonder if it is safe to exercise while taking them. The answer is a little tricky, because it depends on what type of exercise you are referring to. Plus, the reasons why you need to use caution may not be what you expect. The first thing […]

Walk through the supplement aisle of your local pharmacy, and you will likely see row upon row of “joint supplements”—pills or liquids that promise to relieve joint stiffness and pain, and increase mobility. If there are so many of these products on the market, they must be effective—right? Unfortunately, the answer is not quite so […]

Putting on the blood pressure cuff in the doctor’s office can make anyone’s heart rate rise. Nobody wants to be diagnosed as hypertensive, especially when that label can mean a lifetime of antihypertensive drugs that come with a long list of side effects—dizziness, sexual dysfunction, coughing and more. Years ago, people were not considered hypertensive […]

Modern society puts an enormous amount of pressure on people to keep their weight down. The impetus to lose weight can be almost unbearable, and the promise of losing weight quickly seems too good to be true. Rapid weight loss can be a risky proposition. No matter what the advertisers tell you, rapid weight loss […]

Contrary to some beliefs, depression is not a purely psychological condition. Many systemic factors—from chemical imbalances to chronic pain—can trigger depression. When medication and therapy fail, however, physical therapy can often help people who suffer from depression. Because chronic pain is a leading cause of depression, we can help a person alter his or her […]

Low testosterone in men can cause a host of symptoms, from fatigue and depression to lowered libido and erectile dysfunction. In some cases, however, a man can test positive for low (or “low normal”) levels of testosterone in the blood (also known as “low T”) without experiencing any symptoms. In these cases, is it smart […]

Congestive heart failure (CHF) forces patients to make significant life changes. And because the heart is a muscle and exercise is a vital part of heart health, it seems natural that physical therapy would be a great asset for these patients. But whether and how much physical therapy can help CHF patients depends on a […]

When you hear the term “eccentric,” you may think of a quirky aunt or a piece of shabby but chic furniture. In the physical therapy world, however, this term has a much different and very important meaning. Eccentric exercise—active contraction of a muscle while it is lengthening—has gained popularity in recent years among both athletes […]

It sounds counterintuitive. You have surgery that makes it easier to be active and mobile, and then you begin to gain weight. But that is exactly what recent studies have suggested: Patients who have knee replacement surgeries have a 60% chance of gaining 5% or more of their body weight within five years. The good […]

As we get older, we may still feel young mentally, but after age 50 or so, we must acknowledge that our bodies need slightly different physical accommodations than we did earlier in our exercising lives. Working out reduces the risk of cardiovascular disease, osteoporosis, breast and colon cancer, depression and type 2 diabetes, for starters. […]

In your youth, it may have been possible for you to sporadically run 5k races without any prior training regimen. Young bodies, blessed with the gift of superior metabolism, increased flexibility, and strong muscles and joints, can withstand a lot of abuse. But from our 30s on, our lung and muscle elasticity, bone density, muscle […]

Every few years, the U.S. government releases recommendations on how much exercise Americans should be doing. Thirty minutes of moderate activity every day might be a worthy goal, but it is easy to think, “Why bother?” if you cannot seem to fit a half-hour workout into your daily schedule. If this sounds like you, keep […]

When it comes to weight, “lightening up” has benefits for knee pain. Knee pain is a common kind of joint pain, resulting from a variety of causes. These range from overuse and repeated movements by athletes to chronic illnesses such as arthritis. Research shows that, when it comes to your knees, what you weigh matters. […]

As if dieting were not frustrating enough, new research shows that we are practically guaranteed to gain the weight back after engaging in calorie-restricting diets. In fact, 80% of dieters on a range of diet plans regained the weight they had lost within a year. In the past, we have been quick to blame our […]

The thought of strength (weight) training may bring to mind body builders with six-pack abs and bulging biceps. As a woman, you may not aspire to that physique. You may also wonder, since women produce significantly less testosterone—a hormone that helps build muscle mass—than men, is there any reason to bother with the weights? Men […]

Cold winter temperatures in many parts of the country make it a challenge to keep fit during these months. People who run or walk outside may find regular exercise difficult. Now is a good time to schedule a visit with our office to benefit from a winter exercise program that complements your schedule and fitness […]

Coronary angioplasty is a procedure to open clogged heart arteries. First, a catheter, or small tube, is snaked into the artery; then, a balloon on its end is expanded to force the artery open. Often, a stent, or small wire mesh device, is inserted at the site of the clog to keep the artery open […]

Many trendy buzzwords and catch phrases are often used in fitness circles, with the phrase “training in planes” heard quite frequently. The concept, which has nothing to do with aviation, sounds interesting, but what does it really mean? Simply put, every move we make involves one of the following three planes of motion in the […]

The bodies of people with diabetes either do not produce enough of the hormone insulin or do not utilize it properly. A crucial compound, insulin regulates blood glucose , also called blood sugar, which is the body’s primary energy source. While type 1 diabetes occurs mostly in children and young adults—the result of a biological […]

Wii Fit is a video game by Nintendo designed to get gamers off the couch and improve their fitness. Using the Wii Balance Board, players play mini-games in four fitness areas: yoga, aerobics, strength training and balance. The Wii Balance Board records body mass index and length of time the games are played, and tracks […]

For many people, achieving a defined abdominal area seems to be a nearly impossible goal, one for which we purchase a variety of abdominal trainers with the hope that they live up to their advertised claims of attaining “six-pack abs.” Unfortunately, achieving a slim and defined midsection is more challenging than simply using one piece […]

After receiving a diagnosis of “arthritis of the knee,” which is the most common form of osteoarthritis, you might be surprised when your doctor recommends exercise. Because osteoarthritis involves a progressive deterioration of the protective joint cartilage, the bone is exposed within the joint—leading many to believe that exercise would only intensify the condition. This, […]

How common is back pain? The majority of people in the United States will suffer from lower back pain at least once in their lifetimes. But treating the pain can be complex and is usually best done with advice from a physical therapist. Some people may require surgery to treat their back pain. However, surgery […]

You probably remember learning how to ride a bike. But most likely, your six-year-old self had no clue just how beneficial this newly acquired skill could be to your overall health and wellness. One of the most popular and enjoyable fitness activities, cycling was recently celebrated in the medical community for enhancing cardiac health, thanks […]