Exercises to do with your new MedStar Health Exercise Band

Welcome, runners and walkers! Our running medicine experts have compiled a series of exercises to do with your MedStar Health exercise band. These dynamic exercises, designed to stretch and strengthen your key running and walking muscles, will help you add speed, balance, and endurance, plus reduce injuries.

Strength Exercises:

Monster Walks


Side Step

Single Leg with Abduction

Dynamic Warm-Ups:

Forward Lunges

Side Lunges

Butt Kickers


To schedule an appointment for an injury evaluation, please call 888-44-SPORT and ask for a MedStar Health running medicine physician.

Citi Open

Citi Open tournament physicians Wiemi Douoguih and Elizabeth Delasobera.

MedStar Sports Medicine is the Official Medical Team of the Citi Open Tennis Tournament and its owner and beneficiary, the Washington Tennis & Education Foundation (WTEF). Our sports medicine physicians and physiotherapists will be attending to the health and well-being of the players during the tournament at the Rock Creek Park Tennis Center in the nation's capital.

"We are pleased to be a partner in this tournament and to be supporting the WTEF in teaching tennis to aspiring competitors across the District," said Wiemi Douoguih, MD, regional director for MedStar Sports Medicine and medical director for the tournament. "MedStar Sports Medicine exists to ensure that athletes get the expert care they need so they can get back in the game."

In addition to providing elite medical care for the athletes, we’re here for you too. MedStar will be interacting with spectators and fans throughout the event. Look for our tent during the tournament.

At MedStar Sports Medicine, we offer a vast network of outpatient rehabilitation facilities, physicians and sports medicine professionals throughout the Baltimore and Washington D.C. region. We value each of our patients, and we strive to create a personalized treatment plan that will get you back to your sport or activity as soon as possible.

Meet the Citi Open Physicians

Wiemi Abell Douoguih, MD
Medical Director


B. Elizabeth Delasobera, MD
Event Physician


Christian Glaser, DO
Event Physician


Treatment Options for Common Tennis Injuries

Our specialists have experience diagnosing and treating nearly every type of sports medicine injury and condition, from the most common to those that are incredibly rare. Since no two patients have the same needs, our physicians take the time to design an individualized treatment plan for your specific case. Tennis-related injuries our specialists treat include, but are not limited to the following:

Tennis Elbow and Tendonitis

It is easy to injure the tendons in the arms and hands, since we use them so often. Tendinitis is an inflammation of a tendon that causes pain near a joint. Tennis elbow is the common term for one of the most common types of tendinitis. It's an overuse injury caused by repeated movements of the wrist or arm.

Pain typically occurs on the outside of the elbow and may radiate into your forearm and wrist. Your elbow may be stiff, swollen and tender. As the name suggests, tennis players, as well as golfers and other athletes, often suffer from this type of tendinitis. Although tendinitis and tennis elbow can be painful, the good news is that it rarely becomes chronic if caught early and treated properly. Treatment often involves a team of experts including primary care doctors, physical therapists, and in some cases surgeons. For pain relief, treatment options include rest, ice, therapy, and cortisone injections.

Learn more about common elbow injuries and the MedStar Sports Medicine specialists.

Foot and Ankle Conditions

Injuries to your feet and ankles are quite common and can even result from overuse. The good news is that they’re usually not serious so, in most cases, foot and ankle injuries don’t require immediate medical attention. In fact, many injuries can simply be treated with rest, ice, splinting, and over-the-counter medications. But, if you still have symptoms after two days of self treatment, or if your pain gets worse, you should see a doctor.

On rare occasions, foot and ankle injuries can become more serious. For example, if you have a wound on your foot or ankle that does not heal or becomes infected, you should see a doctor immediately.

Learn more about common foot and ankle injuries and how to treat them.

Knee Injuries

The knee is a complex joint made up of many parts and is therefore injured easily and frequently. In most instances, knee injuries don’t require immediate medical attention. Many injuries can even be treated with rest, ice and over-the-counter pain medications. However, if you still have symptoms after two days of self-treatment or if your pain gets worse, you should see a doctor.

On rare occasions, knee injuries can be more serious. If you have any of these symptoms, you should see a doctor immediately:

  • Tingling or numbness in your toes
  • Unstable joint
  • Cold or clammy skin
  • Weakened pulse in the ankle area

Learn more about specific knee injuries and available treatments.

Dynamic Warm-Ups

Ryan Carr warming up with Jay Dyer

Dynamic Warm-Up for the Lacrosse Athlete

Lacrosse athletes require speed, power, strength, agility, coordination and endurance to excel on the field. Properly warming-up prior to activity ensures athletes are prepared to demonstrate these athletic qualities to their full potential. Utilizing a dynamic warm-up, opposed to static stretching, will improve speed, power, strength, endurance, and balance. Static stretching, defined as holding a stretch for 10-30 seconds, however has been shown to reduce muscular power and strength and is better utilized for recovery following activity.

A dynamic warm-up is composed of exercises addressing the movement demands for muscles of the hips, groin, legs, lower and upper back, and shoulders while also addressing specific movements of the sport. Perform a light general warm-up, such as jogging sideline to sideline and back three times, prior to beginning the dynamic – warm-up. Click on the video link below for a sample of dynamic warm-up stretches. Perform each exercise over a distance of 10 yards, pausing in each position to ensure you are stretching the intended muscle groups.

For more information on dynamic warm-ups and programs to improve speed, strength, and other athletic abilities, contact MedStar Sports Medicine Strength and Conditioning Specialists.

Jay Dyer, CSCS
[email protected]

Ryan Carr, CSCS
[email protected]

Lacrosse Coaches

When in doubt, get checked out.

Dr. Hinton with patient

By: Rebecca Lee, PT

Summertime is finally here! School is out and lacrosse season is officially over. Some athletes take this time to relax and recuperate, while others continue to play by joining summer leagues and tournaments. No matter the athlete’s choice, now is a critical time to address any persistent injuries that may have occurred with your players during the past year.

Athletes often assume that because the demands of being “in-season” are no longer prevalent, taking time off can be an easy fix to lingering injuries. While appropriate rest can be favorable for injuries related to “overuse” (excessive repetitive forces that eventually lead to the body not being able to keep up with demands being placed on it), athletes should be assessed for any mechanical issues with their body.

Lacrosse puts asymmetric demands on athletes, such as consistently shooting off of their dominant side. This constant movement pattern can create an imbalance in their body. Having a professional eye analyze the athlete, whether it is a physical therapist, athletic trainer, or strength and conditioning coach, can help breakdown any impeding issues and address improvement before the next season begins.

Summer is the perfect time to determine the underlying causes of your athletes’ injuries and imbalances so they can return next season, stronger, and in optimal shape to play. Any imminent detriment that is not addressed can accumulate and create more stress to which the body has to adapt.  As a coach, you have the ability and resources to educate your athletes on changing their mindset from having an “off season” to an “improvement season.”

Baltimore Orioles


When the Baltimore Orioles’ players get injured, they look to the top experts to get them back in the game quickly and safely. That’s why the Baltimore Orioles trust MedStar Sports Medicine to be their Official Orthopedic and Sports Medicine Team, and we’re here for you too.

Our team of sports medicine physicians and orthopedic surgeons offers comprehensive care and treatment for all of your injuries, whether you’re a weekend warrior, play on a team or just enjoy some occasional exercise. In addition, we offer performance enhancement clinics to decrease your chance of getting injured. These clinics include throwing clinics for pitchers at all levels of play who want to throw better and reduce their chance of injury.

Our experts are constantly working on developing advanced therapies and minimally invasive procedures, giving you early access to new treatments. At MedStar Sports Medicine, our goal is to return you to the activity level you desire as soon as possible, with the least chance of reinjury.

Our physicians are located at over 70 convenient hospital and outpatient locations throughout the Baltimore and Washington, D.C. regions.

Baltimore Orioles Team Physicians

MGSH_Baltimore_Jacob_Michaels_Orthopaedic_Surgery 2

Michael Jacobs, MD 
Team Physician


Leigh Ann Curl, MD 
Team Physician


Christopher Looze, MD 
Team Physician


David Cohen, MD 
Team Physician


Sean Curtin, MD 
Team Physician


Jeffrey Mayer, MD 
Team Physician


Running and Walking Program

MedStar Sports Medicine offers expertise for all running-related injuries, from on-site medical coverage at races to physicians and therapists with extensive training working with injured runners.  In most cases, our providers are runners themselves and understand the runner’s mentality.

We provide a team of sports medicine physicians and physical therapists across the region to provide ideal access to the running community. Our providers understand that runners want experts for diagnosis and treatment of their injuries so they can get back to doing what they love, run.  Our team works together to help you run healthy.

For a Physical Therapy evaluation, to include video gait analysis, with one of our experts, we offer Running Injury Clinics.   


Proud Partner of the Following Races


Under Armour KELLY St. Patrick's Day Shamrock 5K

Baltimore, MD

Grab your green and join us for one of Baltimore's largest and most festive 5Ks! Run through Baltimore City and finish at Power Plant Live! for an epic after-party. 

Cherry Blossom

Credit Union Cherry Blossom Ten Mile Run

Washington, D.C.

Each year, the Credit Union Cherry Blossom Ten Mile Run in Washington, D.C. proceeds support Children's Miracle Network Hospitals. The Children’s Miracle Network (CMN) is a non-profit international organization that helps to treat millions of children across the U.S. and Canada. Since 2002, the Credit Union Cherry Blossom 10 Mile and 5K Run-Walk have raised over $8 million for the Children's Miracle Network Hospitals.



Under Armour Sole of the City 10k presented by KELLY

Baltimore, MD

Join us for the Under Armour Sole of the City 10k presented by KELLY. Run the streets of Baltimore and finish at Charm City Run McHenry Row. The after-run festivities are sponsored by the Greene Turtle.


Charles Street 12

Baltimore City, MD

The Under Armour Charles Street 12 presented by KELLY starts at the Shops at Kenilworth on Kenilworth Drive, and continues south via the Towson bypass to Towsontown Boulevard. After turning right on Towsontown Boulevard, runners will turn left on Osler and run past Towson University and the University of Maryland St. Joseph Medical Center. Osler dead-ends at Stevenson Road and runners will turn right travelling past the Rodgers Forge – Dumbarton Fields, through the Rodgers Forge neighborhood before making a left on Charles Street and heading downtown on Maryland’s most beautiful scenic byway. Runners will enjoy running through Charm City’s most charming neighborhoods and past Maryland’s most esteemed religious, historical and educational institutions. When runners finish the long descent to the Inner Harbor, they will run along the promenade and finish at Power Plant Live where they will enjoy the Power Plant Live post-race party.


Baltimore Running Festival

Baltimore City, MD

Join us at the event that many are calling one of the best races on the East Coast. With five distances to choose from, and all runners snagging a great Under Armour shirt for participating, there's something for everyone!


Marine Corps Marathon

Washington, D.C.

The mission of the Marine Corps Marathon is to promote physical fitness, generate community goodwill and showcase the organizational skills of the United States Marine Corps. Annually ranked as one of the largest marathons in the US and the world, the MCM has been recognized as "Best Marathon in the Mid-Atlantic," "Best for Families," and "Best for Beginners." Runners from all 50 states and more than 50 countries participate in the MCM and an annual calendar of events including the Marine Corps Historic Half in Fredericksburg, VA in May and the MCM Event Series conducted aboard Marine Corps Base Quantico. Organized by the men and women of the United States Marine Corps, the MCM is the largest marathon in the world that doesn't offer prize money, instead celebrating the honor, courage and commitment of all finishers.

 JFK 50 Mile

Annual JFK 50 Mile

Washington, D.C.

The JFK 50 Mile course is a point-to-point “horse-shoe” configuration finishing at Springfield Middle School in Williamsport, Maryland. School buses will be on hand to bring participants back to the Boonsboro Educational Complex beginning at 2:30 p.m. and will run regularly until 8:30 p.m.

turkey trot

Catonsville Turkey Trot

Catonsville, MD

The Annual CHS XC Turkey Trot offers a spectacular event with a grass roots feel.  We are committed to the true essence of Catonsville which is deeply rooted in community, family and tradition. All of the Turkey Trot race proceeds go directly to the CHS Cross Country program, including the purchase of uniforms, training tools, and travel expenses, and the philanthropy causes they support, which have included, the outfitting of the new Catonsville High School Athletic Performance Center, the Comet Booster Club and the Comet Park renovations, the Catonsville High School S.A.D.D program, the Carol Saffran-Brinks Memorial Scholarship, the Catonsville Celebrations Committee, the Ulman Cancer Fund and Back on My Feet, a unique national organization that utilizes the training of running to promote self-efficacy within individuals experiencing homelessness so that they may create dynamic changes in their lives.

Physical Therapy Videos

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Balance between game integrity and injury risk

There is no greater challenge than to appropriately balance a sport’s integrity with injury risk.  And there is also no greater responsibility for a sport’s national governing body.  Since the formation of US Lacrosse in 1998, the investigation of injuries in men’s and women’s lacrosse has been a focus of the doctors and researchers who comprise its Sports Science & Safety Committee.

The prevention of injuries that involve the head, face and eyes has been an ongoing priority for US Lacrosse.  Early in the organization’s history, US Lacrosse mandated eyewear in women’s lacrosse to prevent the rare injury caused by a ball impact to the eye.  Although some players and coaches actually boycotted the organization over the decision, recent US Lacrosse-funded research concluded that eyewear represented a modest equipment intervention that, combined with rule changes and greater education, actually decreased the incidence of head and face injuries while virtually eliminating serious eye injuries.

Most agree that sports participation carries a risk of serious injury, but few agree on what constitutes acceptable risk in sport…and a people’s opinions can understandably change quickly when a child is injured.  When serious injury occurs, passionate pleas for significant interventions focused on eliminating the risk of injury can understandably follow.  But knee-jerk reactions based on emotion rarely result in sound decisions.  For instance, some parents and administrators have recently called for men’s lacrosse helmets to be required in the women’s game even though research has indicated that the rates of concussion in boys’ high school lacrosse are considerably higher than in girls’ high school lacrosse, which is similar in concussion rate to girls’ high school soccer.  Of growing concern are parents who seek to “concussion-proof” their children, many of whom may bring a history of concussion from other sports or activities to the lacrosse field, sometimes in a misguided attempt to return them to play before a brain injury is fully healed.

The organization is now focused on leading efforts to develop a women’s lacrosse-specific headgear standard in collaboration with the American Society of Testing and Materials (ASTM).  Women’s lacrosse rules have long allowed soft headgear.  But the rule predates the deeper understanding of concussion injury that has emerged in recent years, as well as any research on injury mechanism in women’s lacrosse.  While no headgear in any sport can eliminate the risk of concussion, active US Lacrosse-funded research is focused on measuring the impact force of lacrosse stick checks and shot follow-throughs, which will be important to the development of a headgear standard specific to the risks and culture of the women’s game. 

Consideration of additional equipment is certainly one consideration to reduce injury risk, but the evolution of rules and the establishment of mandatory educational qualifications for coaches and officials are equally important.  US Lacrosse has introduced significant changes to the rules of both men’s and women’s lacrosse in recent years based on a better understanding of how injuries to the head and face occur in each game, and has invested millions of dollars into the development of standardized education qualifications for coaches and officials .  In men’s lacrosse, the organization championed recent rule changes at the college and high school levels that prohibit any contact to an opponent’s head, and introduced a progressive introduction of body contact at younger age levels based on the physical and cognitive development stages of children.  And in women’s lacrosse, US Lacrosse has led more than a dozen rules changes, including the elimination of sticks checks at younger age levels and increased severity of penalties for dangerous checks at older age levels, have been recent priorities.

Continued investment in research, along with ongoing guidance from experts in the field of sports medicine, are constants that will enable US Lacrosse to better educate players and parents of the unique risks associated with each version of the sport, and responsibly introduce interventions focused on maintaining an appropriate balance between game integrity and injury risk.

Current Research

This year, the research agenda for the US Lacrosse’s Sports Science and Safety Committee includes:    partnering with the NCAA to study gender differences in ACL injury rates in lacrosse as compared those seen in soccer and basketball; utilizing mouthpiece implanted, biomechanical sensors to determine direct impact and rotational stresses players receive to their head during practice and game situations; and analyzing game video to determine rules enforcement in youth tournaments.  Recently published papers from our group include the Evaluation of the women's lacrosse protective eyewear mandate. Through their impact on rules adoption, equipment design, and officiating priorities Information gained from these types of projects is changing the game you play.

A major goal of such efforts is to bring objective, unbiased information to the decision process concerning health and safety issues facing lacrosse. Andy Lincoln, ScD, director of the orthopedics & sports medicine research program for the MedStar Health Research Institute and consultant to US Lacrosse points out, “research does not exist in a vacuum, but is important in tempering passionate opinion and preconceived notions.”  “Put them in men’s helmets and let um play”.  How many times has that been proposed as an answer to head, face, and eye injuries in the women’s game? Well, men are wearing men’s helmets and have higher concussion rates than women. Again, Dr. Lincoln: “Our research findings suggest that women in men’s helmets playing a game more similar to men’s lacrosse would significantly increase the overall injury burden in the game.” Yes, there may be a place for evolving head gear in the women’s lacrosse but it needs to be game specific.  Research shows us that the answers to problems are rarely as simple as we would like them to be. Real world injuries are related to multiple, complex risk factors which not only involve the athlete but the environment in which they are playing.  A parent reading about the tragic commotion cordis (a rare condition in which blunt contact to the chest results in heart arythmia) related death of a 12 year old lax player in upstate New York would reasonably ask,  “ Why aren’t field players required to wear some type of chest protectors?” Unfortunately, research to date has not found such devices to decrease the risk of this condition and in the few lacrosse related incidents the involved player has indeed sometimes been a goalie wearing chest protection. This is important because rushing out to buy unproven equipment may take attention and effort away from currently more effective interventions such as having AEDs and emergency medical plans for all lacrosse events.

The base of most our current lacrosse specific medical research is formed by injury surveillance studies. Such programs involve the computerized, ongoing collection of injury and background information on large groups of athletes. They provide the who, what, where, when, and how of injuries. Lacrosse specific information is being gathered by the NCAA Datalys System on collegiate players, the Fairfax County Virginia and Columbus Children’s RIO Injury Surveillance Programs on scholastic athletes, and US Lacrosse is working with local rec departments, national youth tournaments, and possibly USA football to develop surveillance program for younger players. These systems include information on literally tens of thousands of lacrosse game and practice exposures. Through these systems we know that the most common injuries in men’s lacrosse are  We know that most injuries occur during transitional play and ground ball situations. We know that game injury rates are two to three times higher than practice situations. We understand that lacrosse is a relatively safe sport with overall injury rates for the women’s game being in the lower one third and the men’s in the middle one third of American team sports. Dr. Lincoln’s et al recent paper on the eyewear mandate in women lacrosse is a great example of utilizing such injury systems. Though taken for granted now, the introduction of mandatory protective eyewear nearly ten years ago was quite controversial. Would the goggles be effective? Would other injuries increase? Would it led to a more aggressive style of play? His research done in conjunction with US Lacrosse and the NCAA has found that men's lacrosse generally has a 30% to 40% higher game injury rate and similar practice injury rates as compared with the women's collegiate game although HFE injuries constitute a substantially larger percentage of injuries in women's games than in men's games. Most of the women's HFE injuries are minor in terms of days lost from play, but there is a real potential for significant damage to the unprotected face with a hard ball being thrown at eye level at speeds up to 60 mph.

Another exciting research area is combing the injury surveillance approach with high tech biomechanical tools such as video analysis and motion sensor devices. Defined injury events can be analyzed as to specific player/ team activity and energy being absorbed by a player during injury situations. Utilizing such tools, Dr. Lincoln’s et al recent paper Head, face and eye injuries in scholastic and collegiate lacrosse, studied data on 507 000 girls' and boys' high school and 649 573 women's and men's college lacrosse athletic exposures using sport-specific injury surveillance systems over 4 seasons. They identified the most common scenarios for head, face, and eye injuries. This information has already been incorporated in rules changes banning takeout hits on unprotected players in the men’s game and will have a vital role in the discussion of concussion prevention for both men’s and women’s lacrosse.

You can find the latest on lacrosse sports medicine research at the US Lacrosse web site under the SSSC heading and the organization’s coaching and officiating programs incorporate many of these recent findings. Medical professionals and game’s administrators can contact the organization concerning continuing education opportunities, such as the Instructional Course Lecture on Lacrosse Sports Medicine being presented at this July’s  American Orthopaedic Society for Sports Medicine annual meeting being held right here in Baltimore.