Excelerate Physical Therapy, LLC (2025)

31/01/2024

TDEA Recap!

Can’t believe today is the last day of January!
Feels like TDEA just happened!

Here’s a mini recap of what we worked on at TDEA during our mini sessions!
The body regions, below, in order from most commonly treated to least:

1. Low back 36.4%
2. Shoulder 27.3%
3. Ankle 18.2%
4. Upper back & forearm tied for fourth 9.1%

What are your thoughts?
Is there a body region you’re surprised isn’t on the list?

Grateful to have worked with so many amazing educators! Thanks for spending time with us!

31/12/2023

2023 Year in Review!

I’m so grateful for all the incredible individuals I was able to meet, laugh, experience life and work with this year.

Every person I have interacted with has made an impact on my life and I am so grateful for each and every one of you!

I can’t count the amount of times a patient has brightened my day after I’ve driven in some crazy Houston traffic 😅;
Y’all are the best!

The dance community and, at large, the arts community is such a special space and I’m forever grateful to be a part of this family.

I am always so inspired by the amount of hard work, grit, passion and dedication our dance educators, choreographers, parents, students, business/ studio owners, professional dancers, mentors, behind the scenes contributors, studio staff, and more give in order to make a positive impact on our dance community.
Without you all, our community wouldn’t be what it is today. 💯💪

So excited for all that is to come in 2024!

Let’s ring in the new year with joy, excitement and a passion for what we love to make 2024 the best year yet!

Much love to all of you: friends, colleagues, patients, family and mentors.
Y’all are the true MVPs!! ♥️💯

27/11/2023

How Does Fascia and Injuries Relate?

✅ When fascia is healthy, it is relaxed and flexible
✅ When you move, it moves

❌If the fibers that make up the fascia become tightened, it can tighten and compress the muscles and other tissues
❌ Tighened fascia means pain and limited mobility

What injuries are commonly tied to fascia disorders?

If the fascia is too restricted and irritated:

1. Plantar Fasciitis
👎 Causes pain and inflammation in the plantar fascia
- This is supposed to support the arch of your foot by absorbing pressure and bearing your weight with dance, walking, running etc
👎 Causes heel pain and can make it difficult to dance and perform!

2. Compartment Syndrome
👎 Causes painful pressure in and around muscles due to swelling or bleeding
👎 Can limit blood flow, oxygen and nutrients to the group of muscles (compartment), nerves and blood vessels in your body
👎 The fascia surrounding the compartment doesn’t expand to make space for the soft tissue - this then causes an increase in pressure on your nerve and muscles

If your fascia isn’t tight enough!
You could experience:
1. Hernias
👉Fascia lacks stiffness and causes internal structure to move too freely
👉There are different types of hernias, but any defects or disruptions in the fascia can cause this

2. Ehlers-Danlos Syndrome
👉 Condition that causes loosened joints, fragile skin
👉 Genetic abnormality causing weak collagen or not enough collagen
👉 Can harm the connective tissue’s ability to support your muscles organs and other tissues

How to keep fascia healthy!
1. Stay active regularly
2. Stretching makes fascia more flexible and lessen pain and inflammation
3. Work on posturing with prolonged positions to avoid excessive tightening of the fascia.

If you ever experience pain, be sure to be evaluated by a licensed medical provider in order to receive an appropriate diagnosis and treatment plan!

Resource: Cleveland Clinic

31/07/2023

Tendon Recovery!

What are some ways you can recover from tendon pain?

👉 Rest is key!
Reduce frequency of activity & allow your body time to rest

👉 Eccentric strengthening
Take time loading the tissue
Eccentric loading strengthens the muscle while it lengthens.
✅This helps reduce the risk of aggravation of the tissue while it has the opportunity to regain strength

👉 Stretching/Soft tissue massage
Take time to massage and provide soft tissue at the Achilles tendon and calf
✅ This will help reduce tension at then tendon and overall help reduce pain

Try these to help reduce tendon pain, BUT also seek a medical provider to guide recovery and promote healing!

17/01/2023

Cambre Back!

This movement requires:

1. Spinal mobility
- The thoracic spine, or mid back, along with the lumbar spine have to have good mobility to provide a healthy arch to the spine
- If the Cambre back is isolated to the low back only, it can compress the vertebra and surrounding structures and cause pain and other potential injuries
2. Muscular control:
- When arching our back we want to ensure we are engaging our back, glutes and then our core to help control the movement
- If we hinge on our hips or “hang” on our joints versus actively engaging our muscles we are increasing our risk of injury

How do we ensure we have a safe Cambre back?
⛓️ We need healthy spinal mobility
💪 Strong core, back and glute muscles as a focus for strengthening (even though full body strengthening is always encouraged!)

Tune in later this week to learn some exercises to help perform this actively safely and effectively!

15/01/2023

What can Excelerate PT offer you this year in 2023!

1. Treatment sessions for chronic or acute injuries in the comfort of your home, workplace or studio.
2. Masterclasses for your studio, drill team, collegiate programs related to physical wellness, injuries/ how to reduce risk of injuries along with other customized topics that can be discussed with PT.
3. Professional development for educators
4. New packaged masterclasses with myself and registered dietician nutritionist. Here we both come in to provide educational content regarding physical wellness and nutrition.
5. Customized workout programs: let us help you get on track with your recovery with exercises specific for you!

Do any of these options fill a need?
Do you have a question about any of the options above?!

Shoot us a DM and let’s work together!

We are excited for what 2023 has in store and we look forward to working with you this year!

23/12/2022

What can Physical Therapy offer you?

1. Injury Recovery: find a provider to help you safely recover from an injury and monitor your progress.
2. Injury Prevention: typically you can’t prevent things from happening as life is unpredictable. However, you can do your best to help your muscles/ tissues recover and to strengthen yourself in order to reduce injury risk.
3. Education: taking part in PT will help you educate yourself about your body; learn anatomy and what your normal is for your body.

Services offered:
✅ Therapeutic Exercises
✅ Neuromuscular re-education
✅ Patient education based on your injury
✅ Hands on treatment techniques like soft tissue, Graston, dry needling, taping
✅ Home Exercise program to help you continue recovery on your own

Still have questions to see if PT is the right fit for you?
Shoot us a DM or email us (link in bio) to gain more clarity!

It’s never too late for self-care and wellness!
Reach out today!

28/11/2022

Get to the Core! 💪

Why do we need strong abdominals
(aka abs)?

As a dancer we require a lot of flexibility in our back and hips!
But these joints (spine/ pelvis) require stability and support from surrounding musculature!

This is where our core comes into play!

What core muscles do we need to know?
👉 Re**us Abdominis (6 pack muscles)
👉 Obliques (Internal & External Obliques)
Rotate and bend the trunk
👉 Transverse Abdominis
Wraps around the front and side of your trunk and also helps stabilize your pelvis
👉 Multifidis
Major supporter of your spine

Others that help out, but aren’t core muscles:
👉 Glutes
👉 Diaphragm and muscles that attach to the pelvis like adductors and hip flexors

Strong muscles that support the spine and pelvis can help create stability to the flexible joints resulting from dance specific training.

Not only can a strong core help protect your back and hips, but it can help improve your ex*****on of dance specific movements!
Like: turns, single leg balance activities, improve ex*****on of jumps, partnering movements and more!

Learn some ab exercises this week to amplify your core strength training activities!

14/11/2022

Stress relief!

There are so many ways to promote self care and manage your stress!

The CDC shares that the best way to cope with stress include:
1. Physical wellness:
👉 Eat well
👉 Exercise
👉 Sleep
2. Create Downtime
👉 Spend time doing fun things
👉 Meditate
👉 Talk to friends and family to unwind
3. Connect with Community
👉 Community helps create a support system
👉 Build a foundation with those who understand your stressors

Other options for stress relief that I enjoy:
1. Finding something that makes you laugh
2. Eating tasty foods with friends or family
3. Going on a run/ taking a dance class
4. Self reflection knowing I can’t do everything and that it’s okay to take a break

Stress impacts all of us, but knowing how to handle our stress along with having a supportive community is key!

In a crazy world where we are expected to do everything… I love the words of
Winnie the Poo
“Don’t underestimate the value of doing nothing, of just going along, listening to all the things you can’t hear, and not bothering.”

Find your peace, find community, take a breath. ☺️

07/11/2022

💥Stress💥

We all experience it!

Whether it is from:
👉 School
👉 Work
👉 Finances
👉 Relationships

And more! It can truly impact so many different parts of our health!

From a physical standpoint, how can stress impact your body?
It can cause:
1.Increased muscle tension
2.Decreased coordination
3.Lack of focus

All of these factors can increase injury risk!

A study performed on 1st year dance majors, with their focus on contemporary style dance, found that not only did external stress factors increase risk of injury, but once injured their stress levels further increased.

Based on this study it found that peak stress levels were in:
November, April and May
Due to show prep, exams and prolonged periods of training.

Reduced stress levels:
September and February
For these dance majors as the semester had just started and less stress is placed on outcomes of class or performances.

Specific stressors on the dance student community included:
1. Managing finances
2. Homesickness
3. Competitive auditions
4. Approaching exams
5. Approaching performances
6. High expectations from others

Dance majors, do you find this to be true?
Are their other stressors not mentioned here that you feel are a factor?

This study encouraged dance programs to incorporate psychological training to help dancers reduce stress levels.

Stay tuned this week as we discuss ways to manage stress so you can not only promote mental wellness, but physical wellness too!

Research article from:
Frontiers in Psychology
11/05/2021
https://doi.org/10.3389/fp-Syg.2021.770494

17/10/2022

Warmups!

We know they are important, necessary, and allow for our bodies to prepare for movement! But what are the top 3 reasons to warm up!

1. Reduce Injury Risk
👉 We want to warm up our joints and tissues in a way that will help us prepare for the activities we are about to do!
👉 By warming up our tissues, our body is ready to take on the stressors dance will place on the body.

2. Mental Preparedness
👉 Warming up tells our brain we are preparing to execute specific movements or perform.
👉 Our brain, not just our body, has to be ready for the physical demands we are about to place on ourselves

3. Perform at our best Potential
👉 Warming up properly enhances our flexibility, power production and ex*****on of movements
👉 Whether performing in class, on stage or prepping for an audition we always want to do our best! Warming up will help you reach that goal of performing to your best potential!

What’s one of your favorite ways to warm up?
Put your suggestion in the comments below!

29/08/2022

⛓Core Workouts!⛓

Many times we resort to crunches to get a quick core workout in!

There are so many different core exercises you can perform to protect your back and lower body!

Whenever we workout, we want to make sure the exercises performed protect our body versus putting it at risk for injury.

Crunches are a super common core exercise and is used in a lot of workout programs. But many times, this type of exercise is overused causing pain and muscular imbalances in our body!

Crunches, at times, can actually increase the risk of low back pain!

Harvard medical school reports that crunches not only put extra stress on the spine, but can place excessive stress on the hip flexors, making them more tight. With tighter hip flexors, comes more back pain!

Since our hip flexors attach to our spine, when tight, they will pull on the low back and cause increased pain!

If you are currently managing low back pain, I’d avoid crunches and try other deep core strengthening exercises that promote back support and stability.

If you don’t have back pain, start to diversify your core workouts so you can protect yourself from injury 💯

Stay tuned, later this week, as we go over some of my favorite core exercises!

11/07/2022

Plantar Fasciitis 🦶🫣

What is it?
💥Inflammation of the thick tissue lining the arch of your foot (stemming from your heel to your toes)

What does it feel like?
👉 Pain in the foot or heel
👉 Tenderness at the arch or near heel
👉 Pain is worst first thing in morning
👉 May limp with walking

What causes it?
👉 Jobs or activities that require long-term standing
👉 Certain sports with repetitive impact like dance or running
👉 Foot structure and mechanics
👉 Age (greater in 40+)
👉 Poor footwear with exercise or standing activities

Have Plantar Fasciitis or know someone who does?
How do we treat it?
Tune in later this week to find out!

27/06/2022

Foam Rollers… we all have one!

Many of us use a foam roller for many reasons like… 👇
Need to warm up? Roll it out
Cool down? Foam roller time
Feeling sore? Grab that roller

Foam rollers are multi purpose, but do we give them too much credit?

What are foam rollers good for?
👉 Can increase blood flow to tissue depending on the pressure you apply
👉 Give superficial soft tissue release when feeling sore or tight
👉 Can help mentally prepare your body as a warm up … or calm your body for a cool down (if that is part of your routine you’ve created)

What is it not?:
👉 Substitute for actual treatment of injuries or damaged muscles/ tissue
👉 Replacement of a moderate to deep tissue massage or treatment given by a massage therapist or PT
👉 Does not manage or eliminate inflammation
👉 Does not replace an actual warm up or cool down
👉 It’s not a targeted muscle release tool
meaning it’s better for generalized massage versus targeting specific muscle groups like a hands on treatment can.

I find that many dancers heavily rely on foam rollers as a key treatment for anything that hurts or for chronic injuries.

Foam rollers are a supplemental tool, but not the answer to primary treatment for injuries or chronically sore muscles!

I have a foam roller and I love to use it to decompress after a long day in the car or to just calm my tight muscles down when I need to pause for a minute.

Foam rollers are a great tool, but not the key/primary treatment for an injury or chronic pain!

What are your thoughts?
Share below what you like to use your foam roller for?

24/04/2022

Virtual Workout Programs!
☀️With Summer coming up, use that free time to invest in your physical wellness

💯Excelerate PT has created 3 separate virtual workout programs for you to use at any time, anywhere

Sign up for our:
🏋️Lower Body
🏋️Upper Body
🏋️Core
Workout programs and get started on a new
Cross- training program today!

To be the best performer possible, we must strength train in addition to taking dance classes!

How do I sign up?
1️⃣Click Link tree in bio
2️⃣Click virtual workouts tab in link tree
3️⃣Sign up for virtual workout program on the trainerize website

3 easy steps to get started today!

Questions? DM us and let’s chat!
We look forward to being a part of your journey to promote body wellness so you can perform at your best!

11/04/2022

Patient Review 📝

I’m always grateful for all the amazing individuals I get to work with regularly!

So many artistic athletes I work with have incredible stories and experiences!

Plus, learning about your:
💯Goals
And being a part of your journey is so special!

Excelerate PT is here to help you
💪recover
💪train
💪 improve performance
So you can dance, tumble, compete without any restraints or pain!

Let us be a part of your journey in order to help you become your healthiest self physically!

Questions or concerns?
Shoot us a DM ☺️
We’d love to help anyway we can!

25/03/2022

Heat vs. Ice

It is so important to understand when it is appropriate to use
hot packs versus ice packs!

Unsure if you should use ice or heat?
Reach out to Excelerate on Instagram or to a health care provider you work with!

Let’s finish up this week with
some deats:

Cold Packs are best for:
👉 Any visible swelling
👉 Pain Management
👉 Best when applied in the first 48 hrs
👉New, acute injuries (even if swelling isn’t present)
👉Injuries that may also involve rashes or itching sensations
👉Regulate tissue temperature
(Newly injured tissue can get hot or warm- applying ice can help reduce inflammation)
👉Be sure to use layers when applying ice to skin (use a towel or pillow case as a layer of protection)

Heat is best for:
👉Stiff or limited mobility at tissue
👉Muscle spasms
👉Chronic Injuries
👉Pain relief

Be cautious using ICE or HEAT when:
👉You already have poor circulation
👉 You have altered sensation from other conditions like diabetes or idiopathic neuropathy (aka impaired sensation from an unknown cause)
👉 It makes you feel worse when applying it
👉 Delicate /injured skin
👉 If you have sensitive skin
*always consults a medical provider if you have any concerns or questions on application

I hope you’ve gained some knowledge this week on heat versus ice and when to use it!

Let’s do our best to stay educated and make good decisions!

21/03/2022

Hot Pack vs. Ice Pack

I get asked this question a lot!

When am I supposed to use one or the other? 🤷‍♀️

Honestly, It just depends!

👉When was your injury?
👉Do you see swelling?
👉Did you just have surgery?
👉Are you in pain?
👉What are you hoping to feel after you ice or heat?

Sometimes there are injuries where one or the other is not appropriate and it could actually make your condition worse 🙅‍♀️

Safety Facts for Ice and Heat:
🤜 Never put an ice or hot pack directly on the skin.
Have a towel or pillow case as a layer between to protect your skin from direct contact!
We want to avoid burns (ice and heat) along with skin damage.

🤜 Place an ice or hot pack on for no more than 15- 20min! Then remove.
If you feel like icing or heating more than once a day, have at least 20 mins between application to allow the skin and tissue to return to normal temperature.

Stay tuned this week as we answer more questions when it comes to using ice or heat for an injury or chronic pain.

Have questions you want me to answer specific to you and your needs?
Put them in the comments below or DM me!

Let’s figure out which method is best for you!

Excelerate Physical Therapy, LLC