Excelerate Physical Therapy, LLC, 16107 K, Sugar Land, TX (2025)

01/31/2024

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!

12/31/2023

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!! ♥️💯

11/27/2023

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

07/31/2023

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!

01/17/2023

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!

01/15/2023

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!

12/23/2022

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!

11/28/2022

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!

11/14/2022

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. ☺️

11/07/2022

💥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

10/17/2022

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!

08/29/2022

⛓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!

Excelerate Physical Therapy, LLC

01/31/2024

12/31/2023

11/27/2023

07/31/2023

01/17/2023

01/15/2023

12/23/2022

11/28/2022

11/14/2022

11/07/2022

10/17/2022

08/29/2022

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