Author: Zachary Cohen

Dr. Zac began his career working in professional sports. He noticed a large discrepancy between the quality of care that elite athletes receive when compared to the normal active public. This inspired him to create Cohen Health and Performance, a place that treats everyone as if they are a professional athlete! He graduated summa cum laude from Northeastern University in 2011 with his Doctorate in Physical Therapy, and also became a Certified Strength and Conditioning Specialist (CSCS). While at Northeastern he worked as a Physical Therapy Graduate Assistant for the New England Patriots, and served as a strength and conditioning coach for Northeastern University athletics. Prior to moving to Maryland, Zac was a Performance Physical Therapist with EXOS (formerly known as Athletes' Performance) in Dallas, TX where he treated and trained the world's most gifted athletes from throughout the NFL, MLB, NBA, MLS, and various Olympic teams.

What Performance Physical Therapist, Dr. Biddle, learned from breaking her leg

I’m thrilled to welcome Dr. Catherine Biddle to our physical therapy team in Bethesda. Dr. Biddle specializes in treating gymnasts, dancers, and athletes with hypermobility related conditions. As a former Division I gymnast at Northern Illinois University, she brings both expertise and personal experience in overcoming sports injuries.

She was kind enough to tell us about the injury that inspired her to become a sports physical therapist and what you can learn from her journey.

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At 15, I suffered a serious injury during gymnastics practice. While performing a skill called a blind full on bars, I turned too early, causing a fall from 12 feet onto concrete. The result? A broken fibula in three places and a dislocated tibia.

Two days later, I had surgery to insert a plate and eight screws in my leg. My doctors warned I might never compete at the same level again. As a gymnast for 13 years who was being actively recruited by colleges, this news was devastating. I felt lost—until I started physical therapy three weeks after surgery.

When I crutched into my first physical therapy session, feeling hopeless, my therapist did something powerful: she asked me how I was doing—not just physically, but emotionally and mentally. That conversation changed everything. She told me that while recovery wouldn’t be easy or fast, we would do everything we could to get me back to gymnastics. Thirteen months later, I joined a Division I gymnastics program and had a fulfilling collegiate career.

My injury taught me that the physical therapy journey is about more than just the body. It’s about mindset, support, and perseverance. The right therapist can make all the difference, helping you heal both physically and emotionally.

Most importantly, I learned that a surgeon’s prognosis isn’t the end of the story. With the right support system, a positive outlook, and hard work, you can overcome obstacles you never thought possible.

These lessons shape how I approach my work today. I focus on more than just my patients’ injuries—I consider how they’re feeling overall and what their goals are. Healing isn’t just about “fixing” the problem; it’s about helping people return to the activities they love.

So how do you know if you’ve found the right healthcare provider for you?

Ask questions!

Prior to your visit, prepare a list of the questions that are important to you. Your provider should be willing to answer all of your questions, even if they can’t give you a definitive answer at the moment.

Here are 3 questions that I advise asking.

1. Why did this happen, and how can we prevent it from happening again?
Understanding the cause of your injury helps ensure it doesn’t become a recurring issue.

2. What should I be doing at home?
Recovery extends beyond the clinic. Make sure you’re clear on what exercises or precautions you should follow at home.

3. How will we measure my progress?
Your goals should guide your recovery, not just standard benchmarks. Set clear expectations with your therapist to track meaningful progress.

Physical therapy is most effective when it’s a partnership. The more engaged you are in your recovery, the better your results will be. Asking these questions helps you take control of your health and build a stronger relationship with your therapist.

Interested in scheduling an appointment with me or a member of our team? Contact us!

-Dr. Catherine Biddle PT, DPT

Key Takeaways from a Fitness Competition

This past Saturday, I had the privilege of being the performance physical therapy sponsor at an incredible event to raise funds for breast cancer research—Girls Gone RX, hosted by our friends at Crossfit Route 7 in Tyson’s Corner.

From the moment I stepped through the doors, I could feel the energy. A throwback mix of NSYNC, Backstreet Boys, and Britney Spears filled the air, instantly taking me (and probably many others!) back to the days of Total Request Live on MTV.

But it wasn’t just the music that made this event memorable—there were some amazing takeaways from the competition that can apply to physical therapy, or any sport or workout routine. Here’s what stood out:

The Power of a Supportive Environment

One thing CrossFit does exceptionally well—especially at CrossFit Route 7—is foster a fun, supportive community. It was inspiring to see how excited everyone was to be spending their Saturday at the gym, whether they were competing or cheering on the athletes. The event was a women-only competition, yet both men and women were there in full force, cheering loudly from the sidelines.

The participants ranged from beginners to seasoned athletes. Some were lifting impressive amounts of weight, while others were simply excited to be part of the action. The diversity of skill levels only added to the event’s energy and made it even more inclusive. A supportive environment doesn’t just apply to fitness, it matters in healthcare and physical therapy as well.

Taking Warm-Ups Seriously

These athletes were no strangers to competition, and their warm-up routines showed it. Before each event, competitors spent significant time preparing, but these weren’t your typical, one-size-fits-all warm-ups. The exercises were specifically tailored to the movements required for each event.

For example, before an event involving barbell cleans, the athletes took time to perfect their form, using weights similar to what they’d be competing with. It was impressive to see how much attention was given to detail, and it served as a reminder that a good warm-up should transition you smoothly into your workout. By the time the event began, most of the athletes had already broken a sweat, minimizing the risk of injury.

Master the Basics

Most of the women competing had clearly spent countless hours honing their skills. CrossFit requires a blend of mobility, strength, and technical expertise. It’s tempting to jump straight into the fun aspects of a sport, but this event was a great reminder that you must master the prerequisite qualities of any activity first for long-term success.

Just like building a house, laying a strong foundation is key before adding the finishing touches. Whether you’re a beginner or a seasoned athlete, it’s essential to invest time in developing the movement patterns and technical skills that pave the way for long-term success and injury prevention.

A personalized movement assessment can make all the difference, helping you stay injury-free while enjoying your favorite sport. If you’re interested in learning more about how to get your own custom movement evaluation, contact us!

Grandma was wrong about this

Growing up, my grandma, Barbara, lived next door to us. She was a character—loving, funny, self-deprecating, and wise. I was lucky enough to spend time with her daily, soaking up her advice (whether I wanted it or not!). And while most of her advice was pure gold, there was one thing she got wrong—something I later discovered through my experience in sports physical therapy.

When I’d come home slouching, she would lovingly tell me to “stand tall” by bringing my shoulders down and back so that “all the girls could see my handsome grandson.” She certainly helped boost the confidence of an awkward middle schooler with buck teeth and a terrible haircut, but when it comes to posture, her advice wasn’t quite right.

You’ve probably heard the same thing: “pull your shoulders down and back” to stand tall and improve your posture. It sounds good, but through my work in sports physical therapy, I’ve learned that this advice can be counterproductive to how your shoulders are designed to work.

The Problem with “Shoulders Down and Back”

In sports physical therapy, we often encounter athletes and active individuals who believe that pulling their shoulder blades down and back improves posture. However, doing so actually prevents your shoulder blades from moving the way they should. Your shoulder blades (scapulae) are designed to move away from the midline of your body—a movement called protraction.

Protraction is crucial for everyday movements like reaching, throwing a ball, and pressing weights overhead. Restricting this natural movement by pulling the shoulder blades together can cause upper back tension and limit mobility—issues that are frequently addressed in sports physical therapy.

Why This Matters for Athletes

If you lift weights or participate in sports like baseball, football, or basketball, maintaining proper shoulder mobility is key. Through sports physical therapy, we see how athletes benefit from training movements that allow the shoulders to move naturally. Pinning your shoulder blades back limits your ability to build strength in outstretched positions, which are crucial for both athletic performance and injury prevention.

Great athletes need fluid, strong movements with their arms in extended positions. Constantly pulling the shoulder blades together limits the opportunity to build the functional strength required for peak performance in sports.

3 Exercises for Better Shoulder Mobility & Strength

As a sports physical therapist, here are three exercises I recommend to help athletes and active individuals improve shoulder mobility and build strength in these outstretched positions:

1. Core Push-Up – Build strength around the shoulder blades by actively pressing them away from the midline, which is essential for shoulder health in sports physical therapy.

2. Bottoms-up Kettlebell Press – This overhead pressing exercise forces the body to stabilize a kettlebell while pressing overhead, improving both shoulder mobility and strength.

3. Shoulder Flexion PAILs and Liftoffs – Develop strength in overhead positions where it can be challenging to maintain proper form and stability.

These exercises are staples in sports physical therapy to help train the shoulders to move more effectively, enhancing performance in sports and everyday activities.

Have Questions? Contact us!

The rise of the “Dad bod”

In recent years, professional sports have witnessed an intriguing shift. Athletes like Patrick Mahomes and Luka Dončić are redefining what it means to succeed at the highest levels, demonstrating that elite performance is no longer solely tied to having a shredded, lean physique. Instead, a new focus has emerged on functional athletic physical therapy and performance-based training, which emphasizes improving sports-specific skills and recovery over aesthetic goals.

The rise of “dadbods” among some of the world’s greatest athletes marks a departure from the long-standing belief that athletes must conform to a particular body type to succeed. While these athletes may not fit the traditional image of being hyper-muscular or ultra-lean, their success lies in their ability to excel through explosive movements, agility, and endurance—qualities enhanced through a combination of performance training and specialized athletic physical therapy.

The Role of Athletic Physical Therapy in Modern Training

Athletic physical therapy has become increasingly important in optimizing the performance of elite athletes. This shift represents a growing recognition of the value of recovery, injury prevention, and the enhancement of functional movement patterns. Through tailored physical therapy sessions, athletes can address muscle imbalances, improve joint mobility, and rehabilitate from injuries in a way that supports their overall athletic performance.

For example, athletes who focus on building vertical jumps, sprinting speed, and endurance use power-based training methods that allow them to excel in their respective sports. These techniques are often complemented by physical therapy, which helps to minimize fatigue, prevent overuse injuries, and ensure that the body can handle the demands of high-intensity competition.

By integrating athletic physical therapy into their routine, athletes can maintain peak condition throughout a long season without the risk of burnout. This is in stark contrast to bodybuilding, where the focus is on muscle isolation and aesthetics, often at the expense of functional performance and injury prevention.

Functional Movements and Sport-Specific Training

Athletes design their training around the specific demands of their sport, focusing on compound, functional movements that replicate on-field actions. From ball throws to sled pushes, these exercises build dynamic strength, coordination, and stamina—key components of athletic success. In conjunction with athletic physical therapy, this approach ensures that athletes not only build the strength needed to dominate in their sport but also stay resilient against injuries.

Athletic physical therapy is particularly useful when addressing issues related to biomechanics. Functional movement screens are commonly used to identify any movement patterns that may predispose an athlete to injury. By correcting these through targeted physical therapy exercises, athletes can enhance their range of motion, improve posture, and ensure that they can perform at their best without sacrificing their long-term health.

While hypertrophy (muscle building) still plays a role in an athlete’s training, the primary focus is on developing muscle mass that supports agility, explosiveness, and the specific demands of their sport. Athletic physical therapy supports this process by ensuring that the muscles, tendons, and ligaments are properly conditioned to handle the stresses of athletic performance.

Evolving Nutrition and Conditioning Strategies

Nutrition strategies in professional sports have also evolved alongside the rise of performance-based training. While bodybuilders typically go through extreme bulking and cutting phases to achieve a particular physique, athletes prioritize maintaining a consistent body fat percentage that allows them to perform at their best. In this context, athletic physical therapy also plays a crucial role by ensuring that the body is adequately nourished and recovered, ready for the rigors of competition.

Athletes focus not on achieving a specific look but on sustained performance, allowing them to remain at their peak over extended periods. Similarly, their conditioning programs are designed to maximize cardiovascular efficiency and sport-specific endurance rather than simply burning fat. Whether it’s high-intensity interval training (HIIT) or tailored conditioning, their approach is centered on enhancing stamina and durability for the long season ahead.

A New Mindset in Athletic Training

The rise of athletes prioritizing performance over aesthetics sends a powerful message, particularly to youth athletes: skill development, functional strength, and injury prevention should always come first. Athletic physical therapy helps ensure that athletes can maintain their physical health while improving their performance, proving that chasing an idealized body image is less relevant to success in sports. Instead, mental resilience, recovery, and athletic ability are the true markers of success.

As more athletes embrace this mindset, the field of athletic physical therapy is expected to grow in importance, continuing to evolve alongside the training methodologies that emphasize performance and health over aesthetics. If you’re interested in finding the best athletic physical therapy and performance training solutions, contact us to learn more about our upcoming performance training groups, launching soon!

Say goodbye to back pain

How to Conquer Back Pain Through Physical Therapy

Did you know that, according to the World Health Organization, low back pain is the single leading cause of disability worldwide? That’s right—millions of people struggle with back pain, making it a global health concern.

For those who regularly engage in physical activity, the likelihood of experiencing back pain is even higher. Experts estimate that over 50% of people who maintain a consistent workout routine will experience back pain at some point. That’s most of us who are committed to staying fit and active! But here’s the good news—you don’t have to be part of that statistic.

Back Pain Physical Therapy: The Key to Long-Term Relief

Whether you’re dealing with chronic discomfort or the occasional back twinge, physical therapy can be an essential tool in your recovery process. It’s not just about managing pain; it’s about addressing the underlying issues and building strength to prevent future injuries.

What Can You Expect from Physical Therapy for Back Pain?

When working with the Doctors of Physical Therapy at Cohen Health and Performance, you will experience a personalized approach to pain relief. Unlike generic online advice, our physical therapy treatment plans are tailored to your specific needs. Here’s what you’ll learn in a structured, professional physical therapy program:

1. The Common Mistakes Most Active People Make
Many individuals who exercise regularly don’t realize that ineffective exercise programming and a limitation in the physical qualities necessary for certain exercises, are primary culprits behind back pain. Physical therapy helps identify and correct these issues, ensuring that your workouts are both safe and effective.

2. Exercises to Relieve Back Pain Immediately
Our sports physical therapists are experts at creating exercise programs designed to target the main factor that is resulting in your pain. Whether it’s strengthening your core, increasing mobility or increasing your movement repertoire, you’ll be given specific movements that can immediately alleviate pressure and discomfort in your lower back. These exercises are safe, effective, and can be done anywhere—no need for fancy equipment.

3. Long-Term Strategies to Prevent Future Back Pain Flare-Ups
One of the greatest benefits of physical therapy is learning how to avoid back pain altogether. By adopting a more well-rounded training routine, you can prevent future injuries. Your therapist will also help you incorporate adjustments into your everyday activities, such as how you sit at your desk, to safeguard your back during intense training sessions and day-to-day life.

Sign Up for Our Free Workshop on Back Pain and Physical Therapy!

Join me and my team of experts for an exciting and FREE interactive workshop on how to conquer back pain through physical therapy. In this workshop, we’ll show you how to modify your workouts and daily habits to drastically reduce or even eliminate back pain. You won’t find these specialized insights on WebMD or Google; this is expert advice rooted in years of experience and in-depth training.

In this workshop, you’ll learn:
– The key mistakes active people make that lead to back pain
– Simple, easy-to-follow exercises to relieve pressure on your back right now
– How to prevent future flare-ups, even during intense training sessions

Don’t Miss Out—Register Now!

But hurry—spots are limited, and they’re filling up fast. This is your chance to take control of your back health and live pain-free with the help of physical therapy.

By joining this workshop, you’ll get personalized tips and strategies to ensure that you can continue pursuing your fitness goals without the burden of back pain.

Learn to keep back pain at bay!

Does back pain keep creeping up during your workouts?

You’re not alone—back pain is one of the most common issues people face, especially when they lead an active lifestyle. Whether you’re an athlete, weekend warrior, or just someone trying to stay fit, back pain can significantly hinder your performance and even discourage you from exercising altogether. In fact, back pain is one of the leading reasons people seek physical therapy.

Think of your body like a high-performance car engine. If you let that engine sit idle for too long without maintenance, it starts to misfire. And when you push yourself during workouts without addressing these underlying issues, that’s when the back pain flares up. Many people continue this cycle of inactivity and painful workouts, but there is a better way to break free from this loop.

Physical therapy for back pain at Cohen Health and Performance is specifically designed to identify the root causes of your discomfort. Often, back pain arises from muscle imbalances, lack of core strength, limitations in movement variability, or faulty loading patterns. The goal of physical therapy for people with back pain back pain is to address these issues through a combination of exercises, manual therapy, and education. Our Doctors of physical therapy are experts in movement and biomechanics, meaning they can pinpoint the exact source of your pain and help you make targeted improvements.

Here’s the good news: you don’t need to completely overhaul your lifestyle! A few small but significant adjustments, like discovering new movement strategies, strengthening your core, and improving your mobility, can help relieve pain and prevent it from returning. Physical therapy can teach you how to safely modify your workouts, reduce strain on your back, and build resilience so you can train harder and longer—without the risk of injury.

At Cohen Health and Performance, we specialize in helping active people with physical therapy plans that are personalized to fit their specific needs. Whether you’re dealing with chronic back pain or recent discomfort, our evidence-based approach focuses on long-term relief and injury prevention. We emphasize hands-on techniques, combined with functional exercises that improve strength, mobility, and posture, so you can move freely without pain.

We invite you to join us for a FREE, hands-on workshop where we’ll teach you 3 game-changing strategies to reduce back pain and keep your workouts pain-free. Our expert team will walk you through simple but effective techniques commonly used in back pain physical therapy to help you manage discomfort and optimize your performance.

“Keep Training from Being a Pain in the Back”
Saturday, October 5th at 9 am

Cohen Health and Performance – McLean
1401 Chain Bridge Rd., Suite 203
McLean, VA 22101

There are only 10 more spots available, so don’t miss out on this opportunity to learn practical techniques from trained physical therapists. This workshop will empower you to take control of your pain and equip you with the tools to train safely and effectively. By incorporating these back pain physical therapy strategies, you’ll not only reduce pain but also improve your overall health and fitness performance.

Reserve your spot now and put an end to back pain while taking your training to the next level!

Looking forward to seeing you there!