What’s Happening At Wellness Rehabilitation Inc. And Hiking and 2 Important Factors to Consider

We change people’s lives by giving them the confidence to achieve their goals of an active, mobile lifestyle without the use of pain medications or surgery.


Hiking and 2 Important Factors to Consider

Spring hiking is upon us. The weather is not so humid and hot. Everything has bloomed, mostly, and the smells of nature are hopefully aromatic.

You’ve been waiting for this time to arrive.

There are several factors to think about when embarking on a hike. Have you kept yourself in shape, how long of a hike do you want to attempt, how a difficult a trail should you do?

But the are 2 other things that should be at the top of your list: hydration and shoes.

I took a hike on Angel’s Landing in Zion with the family. It was June and temperatures were averaging 110 degrees. I am an early riser, unlike my family, and by the time we headed out, it was 10:00 am. My husband only brought 3 water bottles for 5 of us and we split up boys and girls. Not sure why I didn’t think to check the bottles as we each would carry our own.

Needless to say, my daughter and I shared 1 bottle of water. This trail is the toughest and highest trail in Zion. As we started late, temperatures were already close 100. My daughter and I made it to the point just below the top of the trail and were running out of water, so we decided to head back to the base.

By the time we made it to the lodge to order drinks, water, I was so dehydrated I didn’t realize I was holding the cups to pour the drinks into.

Moral of that story, don’t assume someone else is bringing water for you. Go prepared with as much water as possible according to the weather and your hike!

Shoes are extremely important. Your feet are the first thing that hits the ground and sets the alignment up the body. Therefore your shoes have to fit the mechanics of your feet. This is the one thing you should always spend money on, but also going to a place that understands correct gait and observe how you walk.

Just because you are hiking does not mean boots are appropriate for you.

I went on a 6 hour hike in Southern Patagonia in November. It was not a very difficult hike. I just bought a pair of boots that were insulated for cold and weather proof to keep my feet dry.

I actually hiked in them for 1 1/2 hour with dogs to be sure they were a good fit for me, before the trip.

Well halfway through my hike, I was beginning to have pain around my ankles. It got so bad that in the middle of the return trip I had to take motrin to make it back. I had loosened the boots around my ankles to give them more freedom.

I loved that they actually kept my feet warm and dry, which I rarely can find a boot/shoe that keeps my feet warm. But what I forgot, was the real reason I can’t wear boots.

My feet are very flexible due to my dancing and boots are rigid. I also have 2 ankle bones and very toned calves so it is difficult for me to find boots that can accomodate this.

When I finally took them off, I was bone bruised from the outside ankle bone to 1/3 of the way up the shin on both feet. I did not wear the boots again, but hiked in my sneakers the rest of the trip because I knew these shoes worked the best for my feet.

There are so many options out there for hiking shoes. Be sure to find what works for your body and not just think if you’re hiking you must wear boots. Have someone watch you walk in the shoes you choose and then try them out, if allowed, on easier hikes.

Can’t find someone who knows what to look for? I do this with every client who comes in to see me to be sure they are wearing appropriate footwear for the issues they present with. Click here to schedule a Free 20 minute Discovery call to discuss your issues. Or are ready to already schedule and have me observe your gait, call us at 301-493-9257.

To Your Health,


P.S. If you are still not 100%, 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.


Looking for a healthy gift to give to yourself or loved ones?

We offer SAFE PILATES VIDEOS to work on in the comfort of your home. I have created 3 Pilates videos if you are not ready to join a class or can’t find a class that suits your time-frame or you need another day for a workout. These videos you can work on at home and at your own pace. Each exercise is explained thoroughly as to what it is accomplishing and what you should feel. Part I goes over the foundations of Pilates exercises. Part II uses foam rollers and Theraband or weights. Part III teaches more advanced Pilates skills.

Click here for more information on the safe Pilates videos and to watch the short clips.


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.

Click here for more information on our individual Pilates sessions.


We offer a Year of Wellness package for those who would like to have a monthly checkup of their home program to be sure the exercises are still valid and performed correctly or to address any other issues that may arise.


We offer online Physical Therapy sessions. These are the same 1 hour sessions as in clinic. You still get the personal touch. Click here for more information on our telehealth sessions.

Interested in continuing the work we did or just want to get stronger or be sure you are still on the correct path towards your goals of a fully functional life, give us a call at 301-493-9257 to discuss how we can help you.

A Physical Therapist’s specialty is in observing deviations in your movement patterns to find the root cause of the problem, then effectively treating it with individualized exercises to correct the problem. You will understand what the issue is that is causing the problem and be given effective exercises to do, thereby ensuring that how you move becomes permanent in your muscle memory.

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 we feel that other issues may be involved that may require you to see your physician, we will refer you back or recommend someone who is appropriate for you.

We invite you to ask about our Free Discovery Call and look forward to assisting you with anything you may need.


This is for those who are still unsure if Physical Therapy is right for them. We offer a 100% Free 30 minute Discovery Call 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 cynthia@wellnessrehab.org


Live Virtual Pilates/Exercise class: 5 class series for $177 June 26th – July 31st 2024 Wednesdays 12-1 on Zoom. This class may be going back in-person.

Wellness Rehabilitation Inc.

10410 Kensington Parkway, Suite 11, Kensington, MD 20895