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Performance Plus Physical Therapy, 1725 Eye St NW, 3rd Floor, Washington D.C., DC (2026)

12/31/2023

Talking about how you handle injuries can be tough,

It can be intimidating to talk about your injuries. For many it can be even difficult to admit that you are injured. And many times, the dance world doesn’t give us the space, the comfort to come up short and still be accepted.

Because if you can’t dance, are you even really a ?

Well I’m here to tell you that even if you’re not in a studio or company that supports you at your worst, that I’ll be here

✨I’ll be here to walk you thru the scary big words and help you to understand what’s going on
✨I’ll be here to help you find the path back to the studio
✨I’ll be here to make sure you come back even better, even stronger

I won’t judge you as you go thru one of the most emotional times of your dance career - because your talent surpasses one injury, one stumbling block, one setback.

Reach out to me. Shoot me an email or a DM. Talk about that thing holding you back. Let’s figure out together how to get you back to dancing as we go into the new year!

Cheers!

12/29/2023

𝘼𝙣𝙠𝙡𝙚 𝙎𝙥𝙧𝙖𝙞𝙣𝙨 : 𝙎𝙬𝙚𝙡𝙡𝙞𝙣𝙜 𝙍𝙚𝙙𝙪𝙘𝙩𝙞𝙤𝙣 𝙋𝙖𝙧𝙩 2

Let’s continue the conversation about ankle swelling reduction. In our last post we spoke about the the new guidelines of PEACE, now let’s take a look at LOVE

The goal here is to give you a bird’s eye view of your rehab process instead of focusing on just the initial symptoms. Many people do think that once the initial pain and swelling is resolved, that things should return to normal. Yes there is more work to do! - take a look at what comes next

After the acute phase - a few days after your injury , LOVE comes next.
𝗟 𝗳𝗼𝗿 𝗹𝗼𝗮𝗱
Goal: Emphasize active recovery using movement and exercises.

𝗢 𝗳𝗼𝗿 𝗼𝗽𝘁𝗶𝗺𝗶𝘀𝗺
Goal: development of optimistic patient expectations that are associated with better outcomes and prognosis.

𝗩 𝗳𝗼𝗿 𝘃𝗮𝘀𝗰𝘂𝗹𝗮𝗿𝗶𝘀𝗮𝘁𝗶𝗼𝗻
Goal: Increase blood flow and improve limited physical function

𝗘 𝗳𝗼𝗿 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲
Goal: reduce the occurrence of recurrent injuries

Be sure to give your ankle PEACE and LOVE, but be sure to look at the big picture of your injury.

𝙒𝙖𝙣𝙩 𝙩𝙤 𝙩𝙖𝙡𝙠 𝙖𝙗𝙤𝙪𝙩 𝙮𝙤𝙪𝙧 𝙖𝙣𝙠𝙡𝙚 𝙖𝙣𝙙 𝙝𝙤𝙬 𝙮𝙤𝙪’𝙧𝙚 𝙧𝙚𝙘𝙤𝙫𝙚𝙧𝙞𝙣𝙜 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙮𝙤𝙪𝙧 𝙞𝙣𝙟𝙪𝙧𝙮? 𝙎𝙝𝙤𝙤𝙩 𝙢𝙚 𝙖 𝘿𝙈!

12/25/2023

𝙄𝙩’𝙨 𝙢𝙮 𝙛𝙖𝙫𝙤𝙧𝙞𝙩𝙚 𝙎𝙚𝙖𝙨𝙤𝙣!

For me it means
😋Pastelles
😮Christmas carols
💃🏾Parang Music
🧉Coquito
🍷Sorrel
🫂Family time
🥰Friends that are family

For you, other things may mark the season. And whatever they may be, I hope you feel as much love and joy surrounding this season as I do, while keeping a quiet place in your heart and mind for those that may not be as fortunate.

So Season’s Greetings to you and yours!

𝙁𝙧𝙤𝙢 𝙢𝙮 𝙝𝙚𝙖𝙧𝙩 𝙩𝙤 𝙮𝙤𝙪𝙧𝙨,
𝘿𝙧. 𝘿𝙚𝙚

12/23/2023

𝙇𝙚𝙩'𝙨 𝙩𝙖𝙡𝙠 𝙖𝙗𝙤𝙪𝙩 𝙝𝙤𝙬 𝙬𝙚 𝙢𝙚𝙖𝙨𝙪𝙧𝙚 𝙮𝙤𝙪𝙧 𝙝𝙖𝙧𝙙 𝙬𝙤𝙧𝙠,

During this time of the year, with performances and auditions in full swing, many of you may be feeling frustrated with the progress of your technique. After all the time that you put in - with long classes, and lengthy rehearsals- it can be upsetting to not see the fruits of your efforts.

So what’s the deal? What’s keeping you back from performing your best?
Well, that answer can be complex - as there are quite a few things that can affect your performance, ranging from injuries to a lack of sleep. Outside of plainly obvious signs - pain associated with an injury, fatigue associated with lack of sleep - you will have to do some detective work to figure out what can be holding you back . Be sure to check in with your physical therapist for a comprehensive check on what may be affecting you.

As with most traditional training programs, you should see improvements in your technique from year to year, sometimes sooner, depending on the details and content of your training program. However, there is mounting evidence in the past few decades that dancers are lacking in strength training due to the design of traditional technique programs. We know that your class is designed for mastering your technique, whereas you will need additional strength and conditioning training to achieve improvements in your fitness that you can layer your technique on.

So one way to troubleshoot your performance is by looking at your conditioning - how strong are you to perform the tasks of your technique training? If there are areas that you are weak in, for example, your core strength , or calf strength, this can limit mastering or improving your technique.

So take a step back and do a quick audit that you may need in your dance training.
✅Technique training
✅Strength training
✅Cardiovascular training
✅ Flexibility training
✅Sleep Audit
✅Diet and Nutrition
✅Injury recognition, treatment and prevention
✅Mental Health

𝙒𝙝𝙞𝙘𝙝 𝙤𝙣𝙚 𝙢𝙖𝙮 𝙗𝙚 𝙝𝙤𝙡𝙙𝙞𝙣𝙜 𝙮𝙤𝙪 𝙗𝙖𝙘𝙠 𝙮𝙤𝙪𝙧 𝙙𝙖𝙣𝙘𝙚 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚? 𝙋𝙡𝙖𝙘𝙚 𝙞𝙣 𝙩𝙝𝙚 𝙘𝙤𝙢𝙢𝙚𝙣𝙩𝙨 𝙩𝙝𝙚 𝙤𝙣𝙚𝙨 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙬𝙤𝙧𝙠 𝙤𝙣 𝙞𝙣 𝙩𝙝𝙚 𝙣𝙚𝙬 𝙮𝙚𝙖𝙧.

12/17/2023

𝙄𝙣 𝙩𝙝𝙞𝙨 𝘿𝙚𝙘𝙚𝙢𝙗𝙚𝙧 𝙎𝙚𝙖𝙨𝙤𝙣

We’re half way through the performance season, and many of the shows that I’ve attended - online and in person have been fantastic.

I’m so happy to support the amazing performing athletes that work tirelessly, day in aand day out, long nights, little sleep, through pain and stress, and still come out on top, shining!

𝙔𝙤𝙪 𝙝𝙖𝙫𝙚 𝙙𝙤𝙣𝙚 𝙩𝙝𝙚 𝙬𝙤𝙧𝙠. 𝙔𝙤𝙪 𝙝𝙖𝙫𝙚 𝙥𝙪𝙩 𝙞𝙣 𝙩𝙝𝙚 𝙩𝙞𝙢𝙚. 𝘼𝙣𝙙 𝙄'𝙢 𝙨𝙤 𝙝𝙖𝙥𝙥𝙮 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪’𝙧𝙚 𝙝𝙚𝙧𝙚 𝙖𝙩 𝙩𝙝𝙚 𝙚𝙣𝙙 , 𝙨𝙝𝙤𝙬𝙞𝙣𝙜 𝙩𝙝𝙚 𝙬𝙤𝙧𝙡𝙙 𝙮𝙤𝙪𝙧 𝙩𝙖𝙡𝙚𝙣𝙩 𝙖𝙣𝙙 𝙮𝙤𝙪𝙧 𝙫𝙤𝙞𝙘𝙚 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙮𝙤𝙪𝙧 𝙖𝙧𝙩.

As the season winds down, I hope you know that I’ll be here to continue to support you. And that I’ll continue to give you what you need to build on the challenges that you’ve conquered. I have big plans in supporting you!

There’s so much more for you coming in 2024. You have big plans for your dreams! And I’m here for it!

𝙏𝙚𝙡𝙡 𝙢𝙚 𝙖𝙗𝙤𝙪𝙩 𝙤𝙣𝙚 𝙩𝙝𝙞𝙣𝙜 𝙮𝙤𝙪’𝙧𝙚 𝙥𝙧𝙤𝙟𝙚𝙘𝙩𝙞𝙣𝙜 𝙛𝙤𝙧 𝙩𝙝𝙚 𝙣𝙚𝙬 𝙮𝙚𝙖𝙧!

12/14/2023

𝙏𝙝𝙚𝙧𝙚’𝙨 𝙖 𝙧𝙤𝙮𝙖𝙡 𝙤𝙧𝙙𝙚𝙧 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙙𝙖𝙣𝙘𝙚 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚.

This is something that we don’t frequently think about because we are so focused on the very familiar things of our craft - our technique

🔶Your Flexibility
🔶Your lines
🔶Your turns
🔶Your Arabesques

𝘽𝙪𝙩 𝙬𝙝𝙖𝙩 𝙞𝙨 𝙩𝙝𝙚 𝙙𝙧𝙞𝙫𝙚𝙧 𝙩𝙝𝙖𝙩 𝙛𝙪𝙚𝙡𝙨 𝙮𝙤𝙪𝙧 𝙩𝙚𝙘𝙝𝙣𝙞𝙦𝙪𝙚?
What is the thing that allows you to do the turns, to get your legs up, to last through a 90 minute performance?

𝙏𝙝𝙖𝙩 𝙬𝙤𝙪𝙡𝙙 𝙗𝙚 𝙮𝙤𝙪𝙧 𝙛𝙞𝙩𝙣𝙚𝙨𝙨!
This is your baseline ability to perform the movements that you do in dance that incorporate
✅Flexibility
✅Cardiovascular endurance
✅Strength training
✅Power training
✅Neuromuscular Coordination
✅Balance and proprioception
✅Mental health
✅Nutrition
✅Sleep and Rest

These are the things you need to let your technique shine. Without these things, your technique not only suffers, but can get stuck . If you’ve noticed that you’ve gotten stagnant in your growth, there’s a good chance that one of those things on your list is holding you back.

So be sure to match the King with your Queen, so you can rule the stage.

𝙒𝙖𝙣𝙩 𝙩𝙤 𝙠𝙣𝙤𝙬 𝙢𝙤𝙧𝙚 𝙖𝙗𝙤𝙪𝙩 𝙝𝙤𝙬 𝙮𝙤𝙪 𝙘𝙖𝙣 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 #𝙙𝙖𝙣𝙘𝙚𝙛𝙞𝙩𝙣𝙚𝙨𝙨? 𝘾𝙝𝙚𝙘𝙠 𝙤𝙪𝙩 @𝙙𝙖𝙣𝙨𝙚𝙗𝙧𝙞𝙙𝙜𝙚𝙤𝙣𝙡𝙞𝙣𝙚 𝙛𝙤𝙧 𝙖 𝙘𝙤𝙢𝙥𝙡𝙚𝙩𝙚 𝙜𝙪𝙞𝙙𝙚 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙗𝙚𝙨𝙩 #𝙙𝙖𝙣𝙘𝙚𝙛𝙞𝙩𝙣𝙚𝙨𝙨!

12/11/2023

𝘼𝙣𝙠𝙡𝙚 𝙨𝙥𝙧𝙖𝙞𝙣 𝘽𝙖𝙨𝙞𝙘𝙨

Ankle sprains are a bigger pain than many people would admit. It appears to be an inconvenience but can drastically affect the way that you move

Think of a table that has uneven legs. And the unpredictability of not knowing how stable that surface will be. If you shift to the right you may if you spill your coffee or tea. You’re always having to adjust where you put your pressure on the table to avoid things shifting or moving on the table.

That’s kind of how an ankle sprain can be - your stable base is now off. And that makes movement and trusting in the stability of your movement uncertain, unpredictable and many times scary if you’re involved in a sport or high intensity /impact movement.

So let’s learn a bit about how ankle sprains works. Here are some key things you should know about ankle sprains

🔺Lateral ankle sprains are pretty common
🔺Women, younger age, certain jobs and indoor/court sports have a higher risk
✅Ankle sprains have drastically affect your mobility
✅Early mobility and active recovery is key with ankle sprains

Regarding your recovery, the details of this depends on how severe your injury is and if further diagnostics are needed. But getting ahead of mobility, swelling and muscle recruitment issues can make a big difference in how you feel and how fast you recover.

𝙒𝙝𝙖𝙩 𝙩𝙝𝙞𝙣𝙜 𝙨𝙩𝙤𝙤𝙙 𝙤𝙪𝙩 𝙩𝙤 𝙮𝙤𝙪 𝙬𝙝𝙚𝙣 𝙮𝙤𝙪 𝙝𝙖𝙙 𝙮𝙤𝙪𝙧 #𝙖𝙣𝙠𝙡𝙚𝙨𝙥𝙧𝙖𝙞𝙣?

12/07/2023

𝙇𝙤𝙤𝙠𝙞𝙣𝙜 𝙖𝙝𝙚𝙖𝙙 𝙩𝙤 𝘿𝙚𝙘𝙚𝙢𝙗𝙚𝙧

It’s been a busy month and as we are coming up on the end of the year, I always like to do a bit of reflection that sets me up for the new times ahead. Specifically, I love to see the things that went well and the things that I need to continue to work on.

𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀 - 𝗔𝗻𝗸𝗹𝗲𝘀𝘀𝘀𝘀𝘀 𝗲𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲
During the month of November, the universe started to send me all of these ankles. Past patients, new patients, friends, people in my workspace, guys in the grocery, it seemed that everyone had an ankle story. And the more I saw it, the more that I started to see that I needed to talk more about it.

So in the next few weeks I’ll be talking more about ankle sprains, and the trends that I see. Also, if you’re suffering from an issue with your foot or ankle - stiffness, soreness, feeling unstable or pain, you may want to tune into this series. And share the love - if you know someone that has a foot or ankle issue - please share this with them. And of course, feel free to email me with any specific questions, I’ll be happy to answer

𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 - 𝘁𝗵𝗲 𝗺𝗼𝗻𝘁𝗵 𝘄𝗵𝗲𝗿𝗲 𝗱𝗿𝗲𝗮𝗺𝘀 𝗰𝗼𝗺𝗲 𝘁𝗿𝘂𝗲.

It's the holiday season, and there is much to celebrate and be thankful for. This is also a season where we decide to realize all the dreams that we set for ourselves. We set big intentions for your family and loved ones to come thru for the holiday season. More shopping, more cooking, more homemaking, more travel, more love!
And for the performers - it is a season where all the hard work of the past months come to life. Always an exciting time to look forward to and one of my favorite times of the year.

𝙎𝙤 𝙬𝙝𝙖𝙩 𝙙𝙧𝙚𝙖𝙢𝙨 𝙤𝙧 𝙬𝙞𝙨𝙝𝙚𝙨 𝙖𝙧𝙚 𝙮𝙤𝙪 𝙥𝙡𝙖𝙣𝙣𝙞𝙣𝙜 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙘𝙤𝙢𝙚 𝙩𝙧𝙪𝙚 𝙩𝙝𝙞𝙨 𝘿𝙚𝙘𝙚𝙢𝙗𝙚𝙧?

03/11/2023

𝙇𝙚𝙩’𝙨 𝙩𝙖𝙡𝙠 𝙖𝙗𝙤𝙪𝙩 𝘿𝙖𝙣𝙘𝙚 𝙋𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚!

In the past couple of months I’ve had various conversations about different aspects of Dance Performance. And I’ve decided to have some more open conversation about itn- because it’s hard to get all the important points in one post.

I’m starting this off with the basics - we’re talking about Dance Conditioning. What is good Dance Conditioning and what does it look like? Join me and Jason Harrison of as we talk about all the things Dance Conditioning.

𝙏𝙖𝙜 𝙖 𝙙𝙖𝙣𝙘𝙚 𝙛𝙧𝙞𝙚𝙣𝙙, 𝙟𝙤𝙞𝙣 𝙩𝙝𝙚 𝙘𝙤𝙣𝙫𝙤, 𝙖𝙣𝙙 𝙨𝙚𝙣𝙙 𝙪𝙨 𝙮𝙤𝙪𝙧 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨! 𝙒𝙚’𝙙 𝙡𝙤𝙫𝙚 𝙩𝙤 𝙖𝙣𝙨𝙬𝙚𝙧 𝙩𝙝𝙚𝙢 𝙖𝙡𝙡! 𝙒𝙝𝙖𝙩 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨 𝙙𝙤 𝙮𝙤𝙪 𝙝𝙖𝙫𝙚 𝙖𝙗𝙤𝙪𝙩 𝘿𝙖𝙣𝙘𝙚 𝘾𝙤𝙣𝙙𝙞𝙩𝙞𝙤𝙣𝙞𝙣𝙜? 𝘿𝙧𝙤𝙥 𝙩𝙝𝙚𝙢 𝙞𝙣 𝙩𝙝𝙚 𝙘𝙤𝙢𝙢𝙚𝙣𝙩𝙨 𝙗𝙚𝙡𝙤𝙬! ⤵️

03/09/2023

𝙊𝙣 𝙩𝙝𝙞𝙨 𝙄𝙣𝙩𝙚𝙧𝙣𝙖𝙩𝙞𝙤𝙣𝙖𝙡’𝙨 𝙒𝙤𝙢𝙚𝙣’𝙨 𝘿𝙖𝙮 𝙄’𝙢 𝙨𝙩𝙖𝙣𝙙𝙞𝙣𝙜 𝙨𝙩𝙞𝙡𝙡 𝙛𝙤𝙧 𝙖 𝙢𝙤𝙢𝙚𝙣𝙩 𝙩𝙤 𝙡𝙤𝙤𝙠 𝙗𝙚𝙝𝙞𝙣𝙙 𝙖𝙣𝙙 𝙖𝙝𝙚𝙖𝙙.

Behind me are the moments, lessons and women that have taught, guided, instructed, nurtured and acted as an incubator for my potential.

Ahead of me are the yet unrealized opportunities and windows to not only grow and flourish into my amazing future self, but the moment to pause and enjoy the body, the mind and entity that I am - right now.

So on this day , I celebrate the past, present and future. I celebrate the women that have influenced me, encouraged me to be better, and continue to support my evolution.

And I sincerely hope I am that woman to someone else too!

𝙏𝙖𝙜 𝙮𝙤𝙪𝙧 𝙘𝙧𝙚𝙬 𝙤𝙛 𝙖𝙢𝙖𝙯𝙞𝙣𝙜 𝙬𝙤𝙢𝙚𝙣 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙡𝙞𝙛𝙚 𝙖𝙣𝙙 𝙡𝙚𝙩 𝙩𝙝𝙚𝙢 𝙠𝙣𝙤𝙬 𝙩𝙝𝙚𝙮 𝙖𝙧𝙚 𝙖𝙢𝙖𝙯𝙞𝙣𝙜!

02/01/2023

‘Tis the season

Of
❗️shin splints
❗️Achilles tendonitis
❗️Peroneal tendonitis
❗️Plantar fasciitis
❗️Patellar tendonitis
❗️Patellofemoral Pain syndrome
❗️Ankle sprains
❗️Traumatic knee injuries
❗️Traumatic ankle injuries

The winter months often times brings a lot of interesting cases thru my door. Those are the habitual offenders and reflect how people are moving thru their life. The beginning of the year is usually
⚡️Dancer’s audition season
⚡️Ending of the Ski and winter sport season
⚡️Car accidents and fall season - usually due to winter conditions

What season are you in and what do you need help with?

Comment below! ⬇️

01/26/2023

𝙄𝙩’𝙨 𝙖 𝙣𝙚𝙬 𝙮𝙚𝙖𝙧 𝙨𝙤 𝙞𝙣 𝙩𝙝𝙚 𝙨𝙥𝙞𝙧𝙞𝙩 𝙤𝙛 𝙣𝙚𝙬 𝙩𝙝𝙞𝙣𝙜𝙨 𝙩𝙝𝙤𝙪𝙜𝙝𝙩 𝙄 𝙬𝙤𝙪𝙡𝙙 𝙧𝙚𝙞𝙣𝙩𝙧𝙤𝙙𝙪𝙘𝙚 𝙢𝙮𝙨𝙚𝙡𝙛 😁

My name is Danelle - many people call me . I’ve been working and living in my passion of physical therapy for 17 years. 7 years ago I stepped out on an impulse born of dissatisfaction of how PT delivered care in the usual medical model. I wanted to do something different where both the patient and provider (me!) could win. Sorry but insurance companies winning is not something I’m passionate about 🤷🏽‍♀️

Along the way, I’ve collected some cool tools and skills, connected with talented clinicians and had the pleasure of helping some truly amazing humans - my patients - move without pain and able to have a richer experience of their life as they know it.

𝘽𝙚𝙘𝙖𝙪𝙨𝙚 𝙞𝙩’𝙨 𝙖𝙡𝙡 𝙖𝙗𝙤𝙪𝙩 𝙩𝙝𝙚 𝙦𝙪𝙖𝙡𝙞𝙩𝙮 𝙤𝙛 𝙮𝙤𝙪𝙧 𝙚𝙭𝙥𝙚𝙧𝙞𝙚𝙣𝙘𝙚𝙨- 𝙖𝙣𝙙 𝙬𝙚 𝙖𝙡𝙡 𝙬𝙖𝙣𝙩 𝙩𝙝𝙚 𝙗𝙚𝙨𝙩 𝙛𝙤𝙧 𝙤𝙪𝙧𝙨𝙚𝙡𝙫𝙚𝙨. 𝘼𝙣𝙙 𝙨𝙤 𝙙𝙤 𝙄.

My new and evolved passions?
✨Empowerment to effect positive change on your health by eliminating pain and optimizing the movement you love to do
✨Pushing the dance world to normalize the prioritization of dancer health and wellness as an asset and not an option
✨Creating support systems for women in business to not just survive but to thrive

3 𝙛𝙪𝙣 𝙛𝙖𝙘𝙩𝙨 𝙖𝙗𝙤𝙪𝙩 𝙢𝙚

🌟I’m originally from Trinidad and Tobago
🌟I love to travel and discover new things, people and foods
🌟Catch me where the fun, creativity and innovation intersect!

𝙏𝙚𝙡𝙡 𝙢𝙚 𝙖 𝙛𝙪𝙣 𝙛𝙖𝙘𝙩 𝙖𝙗𝙤𝙪𝙩 𝙪 𝙗𝙚𝙡𝙤𝙬! ⬇️

Performance Plus Physical Therapy

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