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Coronavirus Update: We’re still open and here to help you, but spaces are limited. Please call ASAP to book your appointment.

Ankle Sprains

I thought I would talk in this newsletter about hiking, as I mentioned it in the suggestions of things you could do.  Now is always the most beautiful time of year to hike as the leaves change and the weather gets cooler.  Hiking, though can present its own issues if you aren’t prepared properly and aren’t familiar with the terrain and what you may encounter on that terrain.  The trails could have anything from loose rocks, to uneven footpaths, to tree roots posing a big threat when it comes to the wellness of your feet and ankles. So let’s talk about the best ways to be prepared for your hikes.    

 Sprains, muscle injuries, and breaks can not only ruin your hike, but will most likely throw you off of your gait and fitness routine, keep you off of the dance floor, and steal your sleep.  When sprains occur, your ankle’s tissues and ligaments are forced to contort in unnatural ways, often causing severe discomfort and pain for a duration of time – all the tissues are so intricately connected in this area that their recovery can take much longer than expected. These injuries, however, share one very significant quality: all require treatment. If you hold off, the healing process is prolonged but you also weaken the foot/ankle creating recurrences of the sprains.  Each time you sprain the ankle, it gets weaker and takes longer to recover.

So the best thing is to, of course, avoid an ankle injury altogether.  Here are some tips to help you do just that.

  1. Know the area in which you will be hiking. Being familiar with your surroundings is always a good idea: knowing what the paths will look like, whether it is wet or dry terrain, and whether you’ll be required to scale great heights or descend from them, is vital in your planning process. Knowing what to expect will give you a jumpstart when preventing injury.  Always try to have a buddy to hike with. 
  • Wear proper footwear and socks. You’d be surprised by how many people wear the incorrect footwear on a hike. Trainers just won’t cut it on most off-road tracks, so investing in shoes with good tread, are appropriate for how your foot functions, and has decent support is absolutely key. Make sure, too, that your socks are breathable and that they offer their own support. 
  • Always carry the appropriate supplies. While you probably know you’ll need to pack a good amount of water, you might not have considered the following: Band-Aids, hiking sticks, and food. All too often we think, “nah, I’ll never need that,” and then, just as Murphy planned, we graze ourselves or need a sugar boost. Remember the best offense is defense. 

 If you have had an ankle injury in the past, or you just need some information about how to prevent one, give us a call.  Seeing a Physical Therapist   who is a specialized professional with feet/ankles and a hands-on physio therapist is the best thing you can do. Not only will a physical therapist relieve and treat the pain, but will effectively treat the root-cause of the problem. You’ll find out what the issue is that is causing the problem and you’ll be given effective exercises to do at home, thereby ensuring that having a strong, pain-free ankle is permanent. 

We invite you to ask about our free Discovery visit and we look forward to assisting you with anything you may need. Remember, we’re here to help; we cannot wait to hear from you! 

If you need a gait assessment and think your deviations in gait are creating your  issues, give us a call at 301-493-9257 and we can discuss it.

 P.S. If you are still not 100{098a73304a3d45ff1ab2844c297e215e21a475c251ff86cab6d9b8afdf80d346}, give us a call at 301-493-9257 to set up a time to discuss the health issues you are having and how we can help you.  It’s a FREE 20 minute Discovery call to see if you are a good fit for us and how we can help.  I would love to hear from you so we can discuss your goals, your particular issues you are having, and if we are a good fit for each other, how we can work together to achieve your goals.

Enjoy this picture of Skyline Drive in the fall!


Did you know that Maryland has Direct Access for physical therapy?  That means you can see a Physical Therapist without seeing your physician first and getting a prescription.  We can evaluate and treat you without a referral.  Through the extensive evaluation, if I feel that other issues may be involved that may require you to see your physician, I will refer you back or recommend someone who is appropriate for you.


This is for those who are still unsure if Physical Therapy is right for them.  We offer a 100{098a73304a3d45ff1ab2844c297e215e21a475c251ff86cab6d9b8afdf80d346} FREE 30 minute Discovery Visit to answer all your questions and see if you are the right fit for our clinic.  Space is limited. Call us at:  301-493-9257 or email us at  We will get back to you the same day as soon as we are finished with our other patients.


Many clients feel that the work we have done in Physical Therapy was so effective that after discharge they want to continue the Pilates and strengthening work to continue improving their outcomes to prevent recurrences.

We offer 5 and 10 session individual packages of Pilates/strengthening.

If you are interested in continuing the work we did or just want to get stronger, give us a call at 301-493-9257 to discuss how we can help you.



  1. Come visit me at my table and cheer on the runners in the Kensington 8K September 21st.
  • Take a drive to the Blue Ridge mountains and go for a hike as the leaves change.
  • Taste of Bethesda is Oct. 5th.  They have music, dance, and of course food.



Kensington 8K September 21st

 Pilates/Exercise class:  5 Class series for $145   TBA end of Oct.  Wednesdays 12-1

 Location: 10410 Kensington Parkway, Suite 111, Kensington, MD  20895

Cynthia Weiss

We Help Women To Increase Their Confidence In Achieving Their Goals Of Having An Independent & Mobile Lifestyle Without The Use Of Pain Medications Or Surgery.