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.

Natural selection and the Olympics

Recently, my wife and I went on a family vacation with the whole crew—my parents, brother, sister-in-law, niece, and nephew. While watching the Olympics, we found ourselves captivated by the swimming events, which brought back memories for my mom of my old swim team days.

I swam competitively until I was about 12, and I decided to retire while I was still on top (in hindsight that may have been a bad choice considering how much time I spent in physical therapy as a result of football injuries!).

Back then, I dominated the competition, but swimming didn’t ignite the same passion in me as other sports did.

My mom always believed I could have excelled in high school swimming and maybe even competed at an elite college level.

I love that she thinks so highly of me, but realistically, that wasn’t in the cards.

As a kid, I hit my growth spurts early, which gave me a physical edge over my peers during my swimming years. However, had I continued, they would have eventually caught up to me.

I’m of average height and don’t have particularly large hands or feet—traits that are significant advantages for elite swimmers.

If you’ve watched the Olympics, you might have noticed how different body types excel in different sports.

Swimmers tend to be tall, with long torsos relative to their legs, and they often have large hands and feet. They also have greater shoulder mobility, which helps them achieve the positions necessary for elite performance.

On the other hand, elite sprinters are usually stiff and springy, with a noticeable amount of muscle mass to generate bursts of power. Distance runners are typically taller, leaner, and have longer legs relative to their torsos—almost the opposite of swimmers.

At the highest levels of competition, natural selection tends to favor those with the ideal physical attributes for the sport. For a stark contrast, just look at the difference between USA Gymnast Suni Lee and USA Basketball Player Kevin Durant (there is a great photo of them together that you can find online).

Of course, physical attributes are just one piece of the puzzle. Becoming an Olympian requires immense talent, hard work, and unwavering commitment.

So, what should an athlete do if they love their sport but don’t have the ideal body type for it?

This is where sports physical therapy comes into play.

At the high school and collegiate levels, many athletes aren’t maximizing their potential. Generic, one-size-fits-all training programs often hold them back from fully utilizing their talents.

Moreover, even the most gifted athletes are liabilities to their teams if they aren’t consistently available to compete. Those who may not have the same physical gifts as their peers can gain an advantage by staying reliably injury-free and always being ready to compete. Sports physical therapy can play a crucial role in this by providing personalized treatment and injury prevention strategies.

A customized, scientifically designed training program, combined with sports physical therapy and injury prevention, can give any athlete the upper hand.

If you or your athlete are looking for that competitive edge, contact us—we can help you get there with a specialized sports physical therapy approach!

What we can learn from polyglots

My wife’s grandfather greeted me in Spanish the first time I met him. Later, he made some comments to my wife, mother-in-law, and father-in-law in Spanish. My in-laws claimed he wasn’t saying anything about me, but my wife thought it was too funny not to tell me what he said. At that moment, I decided that I was going to learn Spanish and wouldn’t stop until I could chat with him.

Sadly, he has since passed, but now my in-laws can’t make jokes in front of me without me knowing anymore!

I thought of this story while reading Dr. Adam Grant’s new book, Hidden Potential.

In it, he talks about how polyglots—people who can speak and think in multiple languages—learn new languages so quickly. The people he references in the book weren’t exceptional students in school, nor did they possess exceptionally high IQs. Their secret is that they seek discomfort. The more uncomfortable they are when learning a new language, the more they are learning. More discomfort equals more mistakes. More mistakes equal more learning opportunities and less chance of repeating them.

The same principle applies to physical therapy and movement. Our bodies continue to move in ways that are most comfortable until we force them to do something different. This stimulates our nervous system to learn new movements and expand our range of skills and strategies. The more movement strategies we have, the less likely we are to overuse a single method, thereby lowering our injury risk.

During my physical therapy evaluations, I assess my patients to determine which movement strategies they predominantly use. I then help by teaching them new ways to move so that the overused tissues or body parts can have a break. Physical therapy is about more than just treating injuries; it’s about preventing them and improving overall movement efficiency. By learning new movement patterns, patients can enhance their physical performance and reduce the likelihood of future injuries.

One of the most fascinating aspects of physical therapy is its ability to adapt to the needs of each individual. No two bodies are the same, and therefore, no two treatment plans should be identical. Physical therapists, like myself, take the time to understand each patient’s unique challenges and goals. This personalized approach ensures that the therapy is effective and relevant to the patient’s life.

For example, someone recovering from a sports injury might need a different set of exercises and strategies than someone dealing with chronic pain. Physical therapy addresses these differences by creating tailored treatment plans. These plans often include a combination of exercises, manual therapy, and education to help patients understand their bodies and how to care for them properly.

Another crucial aspect of physical therapy is the emphasis on patient education. Many people are unaware of how their daily habits and movements can contribute to pain and injury. By educating patients about proper body mechanics and movement strategies, physical therapists empower them to take control of their health. This knowledge not only aids in recovery but also helps prevent future problems.

Physical therapy is also deeply rooted in evidence-based practice. This means that the techniques and methods used are supported by scientific research and have been proven to be effective. Physical therapists continually update their knowledge and skills to provide the best possible care for their patients. This commitment to ongoing education ensures that patients receive the most current and effective treatments available.

Moreover, physical therapy is not just for those who are injured. It is also beneficial for individuals looking to improve their overall fitness and performance. Athletes, in particular, can benefit greatly from physical therapy. By identifying and addressing any movement dysfunctions, physical therapists can help athletes optimize their performance and reduce the risk of injury. This proactive approach allows athletes to stay at the top of their game and achieve their goals.

Naturally, these new movements feel foreign and may be uncomfortable to the ego, but they are necessary. When was the last time you had a movement assessment to determine how you can expand your movement capabilities and reduce your injury risk? If it has been more than a year, it may be time for a movement check-up!

If this is something you are interested in scheduling, contact us!

Meet our newest Performance Physical Therapist, Dr. Renee Beck!

I am thrilled to introduce you to the newest member of the Cohen Health and Performance team, Dr. Renee Beck. Dr. Beck is a native of the DMV area and is not someone to mess with! With over ten years of martial arts experience, she has achieved the rank of second-degree black belt in Tae Kwon Do. This discipline and dedication translate seamlessly into her approach to physical therapy.

Dr. Beck’s mantra, “Movement is medicine,” drives her passion for helping others stay active and pursue their passions. This philosophy underpins her dedication to guiding patients through every step of their rehabilitation journey. Whether recovering from an injury or seeking to optimize performance in sports, Dr. Beck is committed to seeing you thrive. Her extensive experience in martial arts not only demonstrates her physical prowess but also her understanding of the importance of movement and agility, both of which are crucial elements in physical therapy.

Physical therapy plays a critical role in maintaining and restoring movement and function when someone is affected by injury, illness, or disability. Dr. Beck’s unique background equips her with the skills and knowledge to provide exceptional care. Martial arts training involves a high level of physical conditioning, discipline, and an understanding of body mechanics—all of which are essential components of effective physical therapy. Dr. Beck leverages her martial arts experience to offer a holistic approach to physical therapy, ensuring that her patients receive comprehensive care tailored to their individual needs.

At Cohen Health and Performance, we understand that every patient is unique, and their physical therapy needs vary. Dr. Beck’s approach to physical therapy is not just about addressing the symptoms but also about identifying and treating the underlying causes of pain and discomfort. Her goal is to help patients regain their strength, improve their mobility, and enhance their overall quality of life. By focusing on movement as a form of medicine, Dr. Beck empowers her patients to take an active role in their recovery process.

Physical therapy is not only about rehabilitation but also about prevention. Dr. Beck is dedicated to educating her patients on how to prevent future injuries and maintain optimal physical health. She works closely with her patients to develop personalized exercise programs that promote strength, flexibility, and endurance. These programs are designed to help patients achieve their health and fitness goals while minimizing the risk of injury.

We are excited for you to meet Dr. Beck and experience her exceptional physical therapy skills firsthand. If you have been dealing with an injury that you have been ignoring, now is the perfect time to address it. Take advantage of this limited-time opportunity for a FREE 30-minute consultation with Dr. Renee Beck at our McLean location. During this consultation, Dr. Beck will assess your condition, discuss your goals, and develop a personalized treatment plan to help you achieve optimal health and performance.

Physical therapy is an invaluable resource for anyone looking to improve their physical well-being. Whether you are an athlete looking to enhance your performance, someone recovering from surgery, or an individual dealing with chronic pain, physical therapy can help you achieve your goals. Dr. Beck’s expertise and dedication make her an invaluable addition to the Cohen Health and Performance team.

CHP Spotlight Interview with Dr. Michael Antonis

Dr. Michael Antonis, a sports medicine specialist at OrthoVirginia, currently serves as the team physician for the Washington Commanders. With a previous tenure as the team physician for D.C. United and Loudoun United spanning five years, his expertise has significantly benefited our physical therapy team.

Recently, I had the pleasure of sitting down with Dr. Antonis for an engaging discussion. He shared a wealth of incredible information that I’m excited to pass on to you. Be sure to watch the full interview below and find a summary of key points right after the video!

Physical therapy plays a crucial role in addressing and preventing injuries among athletes. The injuries of professional athletes differ significantly from those of youth athletes and weekend warriors due to varying levels of physical demands, conditioning, and experience.

Differences in Injuries: Professional Athletes vs. Youth Athletes and Weekend Warriors

Professional athletes often experience injuries due to the intense physical demands of their sports. These injuries can include torn ligaments, muscle strains, and stress fractures, often resulting from overuse or high-impact activities. Due to their rigorous training schedules, professional athletes also face chronic injuries that require ongoing physical therapy for effective management and recovery.

In contrast, youth athletes are more prone to growth plate injuries, sprains, and strains as their bodies are still developing. The lack of proper conditioning and technique can contribute to these injuries. Weekend warriors, who engage in sports activities sporadically, often suffer from acute injuries like ankle sprains, knee injuries, and lower back pain. These injuries are typically a result of sudden, intense physical exertion without adequate warm-up or conditioning.

Reducing Injury Risks for Young Athletes

Parents play a vital role in minimizing injury risks for their young athletes. Ensuring that children participate in a variety of sports can help develop overall athleticism and prevent overuse injuries. Emphasizing proper technique and form through coaching and training is essential. Encouraging adequate rest and recovery time is equally important to avoid burnout and overuse injuries.

Advancements in Sports Technology

Recent advancements in sports technology have significantly contributed to reducing injury risks and facilitating a more effective return to sport. Wearable technology, such as smartwatches and fitness trackers, monitors an athlete’s physical activity, providing valuable data on performance and fatigue levels. This information can help tailor training programs to individual needs, reducing the risk of overtraining and subsequent injuries.

Innovations in sports equipment, such as improved footwear and protective gear, offer enhanced support and safety, reducing the likelihood of injuries. Additionally, advancements in diagnostic tools, like MRI and ultrasound, enable early detection and precise diagnosis of injuries, allowing for targeted and effective physical therapy interventions.

Regenerative medicine, including platelet-rich plasma (PRP) therapy and stem cell treatments, has shown promise in accelerating the healing process and reducing recovery time. These therapies, combined with personalized physical therapy programs, can significantly enhance an athlete’s return to sport.

The mental side of physical therapy

As physical therapists, we recognize the emotional and psychological impact that comes with being sidelined due to injury. An injury can feel like a part of an athlete’s identity has been taken away, and it’s crucial for us to address this throughout their rehabilitation. Physical therapy is not just about healing the body; it’s about nurturing the mind as well.

The Importance of Staying Connected During Rehabilitation

During rehab, we encourage athletes to stay connected with their team in some capacity, whether it’s attending practices or participating in team activities. This helps maintain their sense of belonging and identity. As they progress through physical therapy, it’s easy to focus solely on physical exercises and overlook how they might be feeling mentally. Staying engaged with their team can significantly boost their morale and provide a much-needed sense of normalcy.

The Psychological Challenges of Returning to Sport

As your child approaches their return to sport, they will face multiple challenges, including the pressure to perform at their peak, stress about their performance, and the fear of re-injury. These mental barriers can be as debilitating as the physical injury itself. If these mental barriers aren’t addressed, they can increase the risk of re-injury. Therefore, it’s vital to incorporate psychological support into physical therapy programs.

Bridging the Gap Between Physical and Mental Readiness

Return-to-sport testing provides valuable information about an athlete’s physical readiness but often lacks insight into their mental preparedness. To bridge this gap, we incorporate mind-body techniques early in the rehabilitation process. Visualization and mental rehearsal of successful performance, followed by controlled physical drills, are key components. Gradual exposure to movement patterns, speed, and endurance levels within a controlled environment helps build confidence and reduce fear of re-injury. This holistic approach to physical therapy fosters a sense of independence and confidence in the athlete, making their return to sport more seamless and subconscious.

The Role of Coaches and Parents in Supporting Athletes

As coaches and parents, we can support our athletes by maintaining open communication about their mental health, setting realistic timelines and expectations, and building a strong support system around them. A fearful athlete will second-guess their every move, while a confident one will perform at their best. Your support and understanding during this time are invaluable to your child’s recovery and overall well-being.

Practical Steps for Incorporating Mental Health in Physical Therapy

1. Open Communication: Encourage athletes to express their fears and anxieties. Acknowledging these feelings is the first step toward overcoming them.

2. Setting Realistic Goals: Work with the athlete to set achievable goals. This not only helps in tracking progress but also boosts their confidence as they hit each milestone.

3. Mind-Body Techniques: Incorporate techniques such as mindfulness, meditation, and visualization. These can help athletes mentally prepare for their return to sport and reduce the fear of re-injury.

4. Gradual Exposure: Slowly reintroduce athletes to the sport. This could start with light exercises and progress to more intense drills as their confidence grows.

5. Support System: Create a network of support that includes coaches, family, friends, and mental health professionals. This ensures that the athlete has a robust support system to rely on throughout their recovery.

The Long-Term Benefits of Addressing Mental Health in Physical Therapy

Incorporating mental health into physical therapy not only aids in the immediate recovery process but also has long-term benefits. Athletes who receive comprehensive care that addresses both their physical and mental health are more likely to return to their sport stronger and more resilient. They are better equipped to handle the pressures of competition and less likely to experience re-injury.

Physical therapy is a multifaceted process that goes beyond physical rehabilitation. By addressing the mental and emotional aspects of recovery, we can help athletes return to their sport with greater confidence and reduced fear of re-injury. As physical therapists, coaches, and parents, it is our collective responsibility to support our athletes holistically.

Your support and understanding during this time are invaluable to your child’s recovery and overall well-being. Please feel free to reach out if you have any questions or need further assistance. Together, we can ensure a successful and well-rounded recovery for your athlete.

Runners, don’t make this mistake

It is no secret that runners must complete a strength training program as part of their physical therapy and cross training routine, in addition to their running. Whether through social media, talking with your running friends or coach, or simply your own intuition, every runner has heard that they should be strength training. But is it as simple as picking up a 10-pound dumbbell and knocking out a few squats and deadlifts? Of course not.

There are so many benefits that strength training can offer a runner. Here’s just a few:

Decreased risk of injury
Improved running efficiency
Stronger tendons

Most runners we work with are endurance junkies, they love the feeling of pushing their bodies hard for long periods of time and the feeling of their heart pumping. A big mistake runners often make with their strength training is trying to make it feel like an endurance event, either by doing sets of 20-30 reps or doing circuit-style training with minimal rest.

One key variable is needed to effectively achieve the previously mentioned benefits of strength training: load. Strength training needs to be heavy, challenging the targeted muscles and tendons far beyond what they encounter regularly; otherwise, those tissues have no reason to adapt and get stronger.

Strength training for runners should focus on moderate to heavy weights that allow 6-10 repetitions per set. This range optimizes muscular strength by optimizing the intensity required for muscle adaptation. Additionally, adequate rest between sets (typically 1-2 minutes) allows muscles to recover and perform optimally during subsequent sets.

Remember, the goal of strength training for runners is not to mimic the cardiovascular demands of running but rather to complement it by building foundational strength and resilience in key muscle groups. By prioritizing proper form, progressively increasing the intensity, and allowing for adequate recovery, runners can maximize the benefits of their strength training regimen and enjoy improved performance and longevity in their running careers. Below is an example of a quick lower-body strength training session I recently created for a runner.

A) Heels elevated kettlebell cleans: 2×5

B) Safety Bar Squats (heavy): 3 sets of 6

C1) Kickstand RDL with a dumbbell: 3×8/side

C2) Weighted lateral step downs: 3×8/side

**C1 and C2 are a superset (perform 1 set of the first exercise, then the first exercise of the next exercise before resting and performing round 2)

D1) Prone Hamstring Curls: 3×12

D2) Double leg resisted calf raises (3 seconds on the way down): 3×12

So, next time you hit the gym or dedicate time to strength training at home, focus on lifting heavier weights with proper form and ample rest. Your body will thank you with increased durability and efficiency on the road or trail.

Speaking of durability, we are excited to announce our Running Technique and Performance Lab this Saturday at 10am at our McLean location. We’ve made some thrilling updates! This workshop is a must-attend for any runner aiming to prevent injuries and achieve new personal records this running season. Don’t miss out!

Learn more and sign up by clicking here!