Shoulder movement in all directions should not be painful. Crazy thought, right? If you have pain when using your arm overhead, we need...

So you want to get back into running after having a baby? That’s great! However, maybe you don’t know how to go about this. Maybe you...

If you’re a runner, chances are you have heard how important cross-training is for you. There’s also a good chance that you don’t like...

So you may have heard that there is now a Pelvic Floor specialist here at District Performance and Physio. However, some of you may be...

What a pain an ankle sprain can be! You first work through the swelling and regaining range of motion, then on strength and a normal walking pattern. Once you have achieved that, let’s look at what to do next: Now that you have regained your full range of motion, it is important to work on retraining your foot and ankle with functional movements. Balance Is so important in regaining your full function and returning to all exercise activities. When working on balance exercise

Ankle sprains are one of, if not the most, common injuries there are. Sometimes people say “I twisted my ankle”, or “I turned my ankle”....

Hello all! My name is Ariella Pohl and I am super excited to be the new physical therapist as well as pelvic floor specialist here at District Performance and Physio . I have been practicing physical therapy in New York City for the last several years and just moved to Washington DC at the start of the new year. Although I am new to living in DC, I grew up in Montgomery County, Maryland, therefore I am excited to be here in a new, but familiar city. My mother was a physical t

The start of a new year often comes with a lot of ideas about how we can improve our lives in so many different ways. Some of us think...

Winter is here and if you’re like us, we don’t stop being active when it gets cold! For some of you, skiing and snowboarding are in your...

Here’s a guest blog from our great friends at 202Strong. Make sure you check them out for some amazing home workouts. Does the idea of...

Almost everyone has had a headache at some point in their life. They typically are annoying, but go away in a day or with some...

You probably have thought at some point during your life, “I feel really tight. I should stretch more.” We have clients tell us every...

When it comes to diagnosing pain and injuries, one of the most common tools used is an X Ray or MRI. If you’re in pain, it’s easy to...

One of the most common questions we get is “How do I recover better from my workouts?” This is often followed by asking what is the best...

A lot of the runners that come through our clinic with various aches and pains have a few things in common: hip weakness, decreased...

If you’re a runner (or even if you’re not) then at some point you’ve been told that you better be careful because running is bad for your...

Trust me, I am as guilty as anyone for grabbing my bag and sprinting out of my car to the first tee with little to zero warm-up. I’ve...

There is a good chance that your daily routine is completely different from what it was 2 months ago. All of a sudden you have a new work-station at home, your workout routine is different, you are watching much more Tiger King on Netflix, and you’re not getting regular massages to keep that muscle tightness under control. It’s no wonder then why you’re experiencing some new muscle tightness or aches and pains in your neck or shoulders , mid or low back , or hips. A physical

Out of nowhere, it seems like everything we do now is online. Workouts, socializing, medicine, almost anything else you can think of is...

One day you’re complaining about your commute, the next day you’re all of a sudden working from a makeshift at home desk with your dining...