Cohen Health and Performance

Cohen Health and Performance Physical Therapy and Performance Training to help you conquer pain and optimize performance

Physical therapy and performance training for those that take their health seriously

We believe that all active people deserve the high quality and individually focused care that is typically only reserved for elite athletes. Our mission is to enhance the lives of individuals who desire to live an active lifestyle by providing elite level physical therapy and performance training. This means that we treat you as an individual, rather than splitting time between 2-3 patients at one time. This helps you to overcome injury and return to performing at your highest level in the least amount of time!

03/02/2026

Performance training for young athletes — what every parent should know! 🧠💪

It’s not just about working harder — it’s about working smarter. 🏋️‍♀️✨ The right training builds strength, coordination, confidence, and resilience while keeping kids safe and injury-free! 🚫🤕

👶 Ages & development matter
📈 Training should match the sport and the athlete
🤸‍♂️ Movement quality > just more reps
🧑‍🏫 Focus on fun and fundamentals

Give your young athlete the tools to perform better and stay healthy! 🙌🔥

03/01/2026

Aging ≠ Inevitable Injuries! 🚫

It’s not just about how old you are — it’s about how well you prepare your body for movement. 🧠💥 Injuries in your 40s and beyond often come from lifestyle shifts (less strength work, more stress, skipped warm-ups), not age alone. 👟✨ With the right training and recovery, you can stay strong, mobile, and active for years to come! 🙌🏽📈

🔥 Get smart about training
💤 Prioritize rest
🏃‍♂️ Stay consistent — not extreme
➡️ Train for what you want to do 👊🏽

02/27/2026

Why do runners keep getting injured?

It’s not always mileage… the biggest culprit might be what you’re NOT doing in the other 165 hours of the week. 🤯

💡 Poor strength, limited mobility, fatigue, and training imbalances can catch up with you fast — even if your runs feel fine. 🧠⚠️

🔹 Run smarter
🔹 Build strength off-the-run
🔹 Train the whole body
🔹 Listen to what your body is telling you

Keep your legs running for years, not just months! 🙌🔥

MobilityMatters

02/25/2026

Back pain after a workout? You’re not alone!

Sometimes it’s not how hard you train, but how you trained. 🤔🏋️‍♂️ Improper form, weak stabilizers, and rushed routines can leave your back feeling ouch the next day. 😖

But guess what?

With the right awareness + movement strategies 👌🔁 you can train stronger and recover smarter — without the pain. 💪🧘‍♂️
📌 Learn what might be causing your post-workout back pain
📌 How to protect your spine
📌 Tips to keep you training pain-free 🔄
👇 Your body doesn’t hate you — it’s telling you something!

FitnessWithoutPain

02/20/2026

Sick of the same old lunges? 😴 Try these split squat variations to level up your training and target different goals:

🔥 Regular Split Squats
Build serious unilateral leg strength through big ranges of motion at the hips and knees. Since you stay in a split stance the whole time, you can usually load these heavier than lunges.

🍑 Front Foot Elevated Split Squats
Glute killer. The extra hip flexion at the bottom lights up the glute of your front leg. New to these? Start with a 2–4” step, lightly tap your back knee to the floor (or a pad), and squeeze the front glute to come back up.

⚖️ Heel Float Offset Split Squats
Core + ankle stability challenge. Keep your front heel hovering off the ground and hold weight in one hand only. Stay balanced by keeping pressure/contact through all five toes on each foot.

🦵 Back Against Wall Split Squats
Quad burner. Keep your back flat to the wall and step your feet out so you hit 90° at both knees at the bottom of the rep. Keep your back against the wall and hold a KB or DB goblet-style to load it up.

Swap these in and feel the difference. Your legs will thank you later. 💪

RehabTraining

02/04/2026

Your core does more than crunch. It supports your low back in real-life positions. 💪🧠

Today we’re showing 3 go-to drills for core activation in a flexed lumbar spine position—a key skill for protecting your low back during daily movement, training, and sport:

1️⃣ 90/90 Hip Lifts (feet on the wall)
2️⃣ Deadbugs with a yoga ball
3️⃣ Bear Holds

These exercises help train your deep core to turn on, coordinate, and stabilize—so your spine has support whether you’re bending, lifting, or moving under load.

✨ Build awareness.
✨ Build control.
✨ Build resilience for your low back.

If your core “checks out” when you move, these drills are a great place to start. Save this post and give them a try!

01/23/2026

Wake up those hips before you hit the road or the gym 🏃‍♀️💪

This Hip Series is one of our go-to warm-ups for activating key hip muscles and getting your body ready to move. Perfect before a run or workout—and especially helpful if hip pain has been slowing you down.

🔥 Hip Series Exercises:
1️⃣ Banded Hip Abduction
2️⃣ Banded Hip Flexion
3️⃣ Banded Hip Extension

Just a few minutes can mean better movement, more power, and happier hips.
Save this for your next warm-up and let us know how it feels! 👊🦵

RunStrong RunnerTips StrengthAndMobility MovementMatters Prehab FitnessRehab

12/31/2025

Technology is changing the game in sports physical therapy and we’re showing you exactly how. 💪🎥 From movement analysis to strength testing, we go beyond pain relief to true readiness.

Want to see it in action? Watch the full video on YouTube. Link in bio. 📺

12/29/2025

Being pain-free doesn’t mean you’re ready to return to sport.

Pain often fades before strength, power, and control are fully restored which is why re-injuries happen.

At Cohen Health and Performance, our McLean sports physical therapists use objective testing, not guesswork, to determine true return-to-sport readiness. 💪📊 From strength symmetry to fatigue tolerance and sport-specific movement, we make sure you’re prepared to perform at your best.

If you’re coming back from an injury and want more than symptom relief, a real return-to-sport plan matters. 🏃‍♂️🏋️‍♀️

AthleteRehab PerformancePT MoveBetter StrongerNotJustPainFree

12/26/2025

During the throwing motion, the shoulder is hit with extreme forces that change depending on the phase of the throw. On opposite ends of the spectrum you’ll see:

Compression — the shoulder is “stacked” and loaded
Distraction — the shoulder is being “pulled apart”

To prepare an athlete’s shoulder for the real demands of throwing, we need to train both ends of that spectrum.

Here are two examples:

➡️ Push-up drop catch: creates a high peak compressive load on impact, training the shoulder to rapidly accept force.

➡️ Assisted single-arm hang: creates a strong distraction force, challenging the rotator cuff and surrounding tissues to resist pull.

Build capacity. Build resilience. Throw better. ⚾💪

12/12/2025

That Achilles injury this weekend was a reminder we see every day: your body works as a system — pain in one place often starts somewhere else. 🏈🔥

High school athletes aren’t pros, and returning too soon can lead to bigger problems. ⛔️

At our McLean and Bethesda clinics, we use hands-on rehab + advanced tech to make sure you’re truly ready to return to play. 💪📊

McLeanVA BethesdaMD PerformancePT

11/26/2025

Turns out that walking-boot doesn’t always mean ‘safe healing.’

Instead of protecting your ankle, it can weaken muscles, dull your balance, and mess with your movement — slowing down recovery. 💥 Want to heal stronger, not just ‘fixed’? Start early movement, rebuild with balance training, and don’t skip the PT. 🦶

Address

5272 River Road, Suite 350
Bethesda, MD
20816

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

Telephone

+12406865609

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Our Story

At Cohen Health and Performance we help injured athletes get back in the game.

Our mission is to enhance the lives of individuals who want to live an active lifestyle by providing elite level physical therapy and empowerment for continued health and wellness. Here at CHP we take your pain and the resulting limitations very seriously. We believe that you should be able to do what you love and continue to be the athlete that you are meant to be.

This is not your run of the mill physical therapy practice! We treat you as an individual, rather than splitting our attention between multiple patients at once. We utilize our beautiful physical therapy clinic and state of the art sports performance facility to help you get better, faster!

If you are an athlete that is in pain, injured or limited from performing at the level that you wish, we are here to help you! Cohen Health & Performance will consistently provide you with the best care possible so that you can get back in the game!