I decided this week I would write a more personal note rather than send an informational blog. They seem to be read more than the information ones.
People really like to know what you are up to and thinking about and experiencing.
Usually on Mondays I go into the studio and take an intense ballet class. Today I decided to skip it.
This is a huge decision for me and one that unfortunately gets filled with some guilt.
If you are a dancer or workout regularly, you know how hard it is to take time off and give yourself some recovery time - whether active recovery or not.
With dancing in particular, it is hard on the body to take the time off, but today's decision was driven on a mental break vs. a physical one. If I can't be in dance class in my entirety (mental and physical), I know I shouldn't go.
I didn't sleep well last night knowing I had to make a decision that in the past would have been an easy one. I find it difficult to say no to helping someone, unless I know for sure that this person would not be a good fit.
I am making new decisions this year based on what my body and mind can handle, whereas previously it would have been just my mind. This is helping me to preserve myself for continuing to do what I love to do.
As I get older, I am finding I am more busy with scheduling my days between work, my passions, appointments. It almost feels like being back in the sandwich generation where you have both your family issues to take care of as well as those of your parents. Not sure how we all survive that, but we are resilient humans.
Covid was a great time for me to learn how to slow down. I truly needed that, but somehow things seem to be ramping up again even as I progress forward on projects/issues I need to deal with or have completed. There always seems to be more around the corner.
I recently went to a Graham Nash concert. Now of the 3, or 4 depending on who you think is actually part of the group, Nash was my least favorite. But I hesitated in seeing David Crosby's last concert and then he passed away.
I was told what he would be singing and decided we needed to go ( so I also don't get those regrets returning). Somehow the concert made me see the life I led and continue to lead and I have no regrets. I was grateful and thankful for what I have accomplished and what I did and continue to do in my life.
I am thankful/grateful for the health I have worked so hard to achieve, what I have done for others, and for being able to follow through with my passions, and raising my family to be independent thinkers and follow their dreams/aspirations.
So what I am trying to say as I ramble on with my thoughts, is give yourself a break, whether it be mindful or physical or both. Don't be so hard on yourself. Things usually have a way of stil resolving that suits you.
But if you just don't seem to be getting over that physical issue, or just had enough it, contact me at 301-493-9257 so we can see how I can help you progress forward. Sometimes you just need "a little help from a friend". <a href="https://wellnessrehab.org/phone-request/" rel="noopener nofollow" target="_blank">Click here for a Free 20 minute Discovery call</a>.
Cynthia Weiss, PTPresident Wellness Rehabilitation Inc.

Montgomery County

Washington Metropolitan Area

Kensington

Maryland

Giving Yourself A Break - "With a Little Help...

I decided this week I would write a more personal note rather than send an informational blog. They seem to be read more than the information ones....

Giving Yourself A Break - "With a Little Help From a Friend"

Runner&rsquo;s knee is one of the most common overuse injuries among runners and active individuals. It often begins as mild discomfort around the front of the knee during or after activity. At first, it&rsquo;s easy to ignore&mdash;rest a few days, feel better, return to activity. But when the pain keeps coming back, the issue is rarely the knee alone. More often, habits, movement patterns, and muscle imbalances continue placing excessive stress on the joint.
<h3>What Is Runner&rsquo;s Knee?</h3>
Runner&rsquo;s knee, or patellofemoral pain syndrome, refers to pain around or behind the kneecap. The discomfort develops when the kneecap does not glide smoothly within the groove at the end of the thigh bone during running, squatting, or climbing stairs. Repeated stress irritates surrounding tissues, leading to inflammation, pain, and reduced function.
Despite its name, runner&rsquo;s knee affects far more than runners. Basketball players, hikers, cyclists, and even people who sit for long periods can develop similar symptoms. Any repetitive bending and straightening of the knee can contribute if underlying mechanics are off.
<h3>Common Mistakes That Delay Healing</h3>
Ignoring pain. Continuing activity because discomfort feels manageable often worsens irritation. Early treatment leads to faster recovery.
Resting until it feels better. Rest may reduce symptoms temporarily, but it doesn&rsquo;t correct the underlying cause. Once activity resumes, the same stress returns.Increasing workouts too quickly. Rapid jumps in mileage, speed, or hills overload tissues that haven&rsquo;t adapted. Gradual progression allows safe adaptation.
<h3>The Knee Isn&rsquo;t Always the Problem</h3>
Weak hip muscles. The gluteus medius and other stabilizers control knee alignment. Weakness allows excessive inward rotation, increasing pressure under the kneecap.
Limited ankle mobility. Restricted ankle motion forces the knee to compensate, increasing patellofemoral stress.
Poor running mechanics. Overstriding, low cadence, and excessive inward knee movement repeated thousands of times can overload the joint.
<h3>Why Stretching Alone Falls Short</h3>
Flexibility matters, but tight muscles often compensate for weakness elsewhere. Stretching without strengthening rarely produces lasting change. Targeted strengthening of the hips, quadriceps, hamstrings, calves, and core improves force distribution and reduces knee stress.
<h3>How Physical Therapy Helps</h3>
A comprehensive movement assessment identifies why the knee became painful&mdash;strength, flexibility, gait mechanics, balance, ankle mobility, and functional movement. Treatment includes manual therapy, progressive strengthening, mobility work, balance training, and activity&#8209;specific rehabilitation. As symptoms improve, exercises become more functional to prepare for safe return to activity.
<h3>Returning to Activity</h3>Pain&#8209;free doesn&rsquo;t mean fully recovered. Tissues may still be rebuilding capacity. A structured, gradual progression in mileage and intensity reduces the likelihood of flare&#8209;ups.
<h3>When to Seek Help</h3>
If pain persists for several weeks, returns with activity, or interferes with daily life, a professional evaluation is recommended. Addressing underlying causes leads to more complete recovery.
The physical therapy specialist at Wellness Rehabilitation Inc. provides comprehensive movement evaluations and personalized rehabilitation to help you return to the activities you love. Call 301&#8209;493&#8209;9257 or<a href="https://wellnessrehab.org/phone-request/" rel="noopener nofollow" target="_blank">click for a free 20&#8209;minute Discovery Call</a>.Cynthia Weiss, PT

" Runner's Knee": Common Mistakes That Keep You...

Runner’s knee is one of the most common overuse injuries among runners and active individuals. It often begins as mild discomfort around the front...

" Runner's Knee": Common Mistakes That Keep You Injured

Choosing the right shoes isn&rsquo;t about style, color, or price. It&rsquo;s about protecting the foundation of your entire kinetic chain&mdash;your feet. Foot mechanics influence gait efficiency, shock absorption, knee and hip load, and overall movement quality. Yet many people underestimate how much footwear shapes comfort, performance, and long&#8209;term musculoskeletal health.
If you&rsquo;ve had plantar fasciitis, this becomes even more important. The condition develops when the plantar fascia is overloaded by poor mechanics, inadequate support, or repetitive stress. When someone buys the right supportive shoes and their symptoms resolve, those shoes didn&rsquo;t just feel good&mdash;they corrected the mechanical stress that caused the problem. Once pain is gone, people often slip back into choosing shoes based on appearance rather than biomechanics, but the underlying mechanics haven&rsquo;t changed.
Your feet absorb shock, stabilize your body, and transfer force with every step. When shoes don&rsquo;t match your natural mechanics&mdash;overpronation, supination, or neutral gait&mdash;you increase strain through the plantar fascia, Achilles tendon, knees, hips, and lower back. Poorly matched footwear can reduce shock absorption, alter gait, increase compensatory movement, and lead to chronic irritation or overuse injuries. Shoes are not accessories; they are orthopedic tools.
&ldquo;Pretty&rdquo; or inexpensive shoes often lack the structure needed to support proper mechanics. Fashion&#8209;focused designs prioritize appearance over stability, arch support, and cushioning. Lower&#8209;cost shoes frequently use thin midsoles, weak arch support, and materials that break down quickly. Once the midsole collapses, your foot compensates&mdash;and compensation always has a cost. The price of treating plantar fasciitis, Achilles tendinopathy, or knee pain is far higher than the cost of buying supportive footwear.
If you&rsquo;ve already had plantar fasciitis, your tissues are more sensitive to poor loading patterns. You&rsquo;ve already proven that proper footwear reduces symptoms and improves gait mechanics. Returning to unsupportive shoes reintroduces the same stress that caused the problem. Prevention is far easier than treatment. Supportive footwear should be viewed as ongoing maintenance, not a temporary fix.&nbsp;Appropriate shoes match your mechanics and activity level. They include adequate arch support, a stable heel counter, cushioning that fits your gait and weight, a midsole that resists collapse, and a shape that matches your foot. The right shoe feels supportive, stable, and comfortable&mdash;not just stylish.
Your feet carry you through thousands of steps every day. Choosing footwear based on biomechanics is one of the simplest ways to protect your long&#8209;term musculoskeletal health. Once you&rsquo;ve found shoes that support your mechanics and eliminate pain, continuing to wear them is essential.
The Physical Therapy specialist at Wellness Rehabilitation Inc. provides a thorough assessment of gait, movement patterns, shoe wear, and foot function to guide treatment and footwear selection. If your plantar fasciitis is making walking more difficult or has progressed to other areas, call 301&#8209;493&#8209;9257 or <a href="https://wellnessrehab.org/phone-request/" rel="noopener nofollow" target="_blank">click here for a Free 20&#8209;minute Discovery Call</a>and take the first step toward pain&#8209;free gait.Cynthia Weiss, PT

Plantar Fasciitis and Why Appropriate Footwear...

Choosing the right shoes isn’t about style, color, or price. It’s about protecting the foundation of your entire kinetic chain—your feet. Foot...

Plantar Fasciitis and Why Appropriate Footwear Is So Important

Flat feet may have been part of your life for decades. Maybe a doctor mentioned it once, maybe you noticed it yourself. For years it wasn&rsquo;t a problem. Now your feet ache after long days, your knees bother you, or your lower back feels constantly tight. You&rsquo;re wondering whether your flat feet are finally catching up with you &mdash; or whether something else is going on. In reality, it&rsquo;s often both.
Flat feet (pes planus) simply mean your arch makes full or near&#8209;full contact with the ground when you stand. Adults typically fall into two types: flexible flat feet, where the arch appears when sitting or standing on your toes but collapses under load, and rigid flat feet, which remain flat regardless of position. Most adults have the flexible type. Flat feet also differ by cause: some people never developed a full arch, while others develop adult&#8209;acquired flatfoot, often due to posterior tibial tendon dysfunction &mdash; the tendon responsible for supporting the arch.
Many people with flat feet never develop pain. Research shows a large portion of adults have low arches without any functional problems. This shifts the focus from foot shape to foot function. A flat foot that moves well and doesn&rsquo;t create compensatory strain is not a problem. A flat foot that causes the ankle to roll inward, the knee to collapse, and the hip to compensate with every step is.
When flat feet do cause symptoms, the pain often appears far from the foot. Arch collapse leads to overpronation, which triggers a chain reaction: the ankle rolls inward, the shin rotates, the knee tracks poorly, and the hip and lower back absorb abnormal load. Common pain patterns include plantar fasciitis, posterior tibial tendon pain, shin splints, medial knee pain, hip tightness, and lower back strain.
Orthotics can help by supporting the arch and reducing overpronation. But they treat the symptom, not the cause. If the muscles that should support your arch are weak, an insert doesn&rsquo;t fix that &mdash; it manages it.Physical therapy focuses on restoring function rather than changing your arch shape. Treatment includes intrinsic foot strengthening, posterior tibial tendon loading, calf and ankle mobility work, hip and glute strengthening, and gait retraining. When the foot, ankle, and hip work together again, pain decreases and movement becomes efficient &mdash; even with a flat arch.
Flat feet don&rsquo;t have to mean a lifetime of pain. At Wellness Rehabilitation Inc., we help adults identify the root cause of their symptoms and restore function through targeted, progressive treatment. Call 301&#8209;493&#8209;9257 or <a href="https://wellnessrehab.org/phone-request/" rel="noopener nofollow" target="_blank">click here for a Free 20&#8209;minute Discovery Call</a>.Cynthia Weiss, PT

Flat Feet in Adults: What's Actually Causing...

Flat feet may have been part of your life for decades. Maybe a doctor mentioned it once, maybe you noticed it yourself. For years it wasn’t a...

Flat Feet in Adults: What's Actually Causing Your Pain

Wheaton

Gaby Arancibia

Bethesda-Chevy Chase

Silver Spring

Takoma Park

Rockville

Potomac

Prince George's County

College Park

Hyattsville

District of Columbia

Georgetown

District Of Columbia

Fairfax County

Michael O'Connell

McLean

Virginia

Kensington Armory, 3710 Mitchell St, Kensington MD 20895

Join us at MAA's Paint the Town Art Exhibit and Sale,&nbsp;one of the DC region’s largest and longest-running art shows, September 5-7, 2026, at the Historic Armory in Kensington, Maryland. More than 500 original artworks and prints/cards created by local artists. The event includes art demonstrations and a Plein Air paint out for adults and children.&nbsp;Free and open to the public.&nbsp;
Hours: Sat, 9/5 11am - 8pm Sun, 9/6 11 am - 5pm Mon, 9/7 10am - 5pm

Local Event: MAA Paint the Town Art Exhibit and Sale

MAA Paint the Town Art Exhibit and Sale

Join us at MAA's Paint the Town Art Exhibit and Sale, one of the DC region’s largest and longest-running art shows, September...

Your Kids Can Have An AWESOME FUN Summer!

Summer At Sandy Spring

Summer At Sandy Spring is a great Summer Day camp offering equal parts fun and uniqueness. For over thirty years, we have provided families with a safe, engaging, and active summer camp experience for children three years old to fourteen. With the sprawling Sandy Spring Friends School campus, we offer summer experiences for your children that will provide lifelong memories and friendships. Your children will have opportunities to explore Adventure Park, swim in our man-made pond, partake in our weekly theme weeks, enjoy daily hot lunches, and so much more! Some of our exciting activities: Adventure Challenge • Archery • Archery Tag • Art Bonanza • Bubble Soccer • Computer Programming • Dance/Poms • Fishing • Flight Science • Karate • Lego Robotics • Outdoor Living Skills • Painting • Paper Maché • Photography • Rock Climbing • STEAMers • Theater • Video Production and much more! Phone number: 301-774-7455 ext.167

Montgomery Village

Summer At Sandy Spring is a great Summer Day camp offering equal parts fun and uniqueness. For over thirty years, we have provided families with a...

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Kensington, MD|Local Classified|Gigs & Services|5d

Giving Yourself A Break - "With a Little Help From a Friend"

Kensington, MD|Local Classified|Gigs & Services|Aug 12

" Runner's Knee": Common Mistakes That Keep You Injured

Kensington, MD|Local Classified|Gigs & Services|Aug 6

Plantar Fasciitis and Why Appropriate Footwear Is So Important

Kensington, MD|Local Classified|Gigs & Services|Jul 29

Flat Feet in Adults: What's Actually Causing Your Pain

MAA Paint the Town Art Exhibit and Sale

Summer At Sandy Spring