Capitol Physical Therapy DC

03/26/2026

Struggling with groin or lower abdominal pain that won’t go away?

It could be a core muscle injury — a common issue for active individuals that can limit movement, strength, and performance if left untreated.

The good news? With the right physical therapy plan, you can recover safely and get back to doing what you love.

✅ Reduce pain and inflammation
✅ Restore core and hip strength
✅ Improve mobility and flexibility
✅ Return to sports and activity safely
✅ Prevent future injuries

At Capitol Physical Therapy, we create personalized recovery plans to help you heal and move with confidence again.

📅 Book your appointment with Capitol Physical Therapy today and start feeling steady again.

Learn what core muscle injuries are, common causes and symptoms, and how physical therapy can relieve pain, restore strength, and support recovery.

03/20/2026

Ready to take your hip strength beyond basic exercises? 👇

If you’ve been dealing with hip pain, glute discomfort, or piriformis issues, building strength in a functional (standing) position is key for long-term results.

In this video, Dr. Alice Aehl, DPT, demonstrates a single-leg exercise that strengthens the piriformis and deep hip muscles through controlled rotation—helping improve stability, balance, and real-world movement.

What you’ll learn:
👉 How to set up in a single-leg hinge position
👉 How to keep your core engaged and back flat
👉 How to open (external rotation) and close (internal rotation) the hips
👉 How to use support for balance
👉 How to move with control for better muscle activation

Who this helps:
👉 People with piriformis syndrome
👉 Individuals with hip instability or weakness
👉 Those progressing beyond basic exercises
👉 Athletes and active individuals

Why this matters:
👉 Builds functional strength for everyday movement
👉 Improves balance and coordination
👉 Helps reduce recurring hip and glute pain

Want to move better and feel stronger?

Watch the full video to learn more or book an appointment with our team today: https://capitolptdc.com/scheduling/

https://youtu.be/PDjG23qFk1g

03/20/2026

Weak hips or persistent glute pain? This exercise can help 👇

If your piriformis muscle is weak, it can contribute to hip instability, discomfort, and even sciatic-type symptoms.

In this video, Dr. Kaitlin Windingland, DPT, demonstrates a simple strengthening exercise that targets the piriformis through external hip rotation—helping improve stability and reduce pain over time.

What you’ll learn:
👉 How to properly set up in a side-lying position
👉 Why keeping your hips stacked is essential
👉 How to perform the clamshell movement correctly
👉 How to use a resistance band for progression
👉 Proper breathing: exhale up, inhale down

Who this helps:
👉 People with piriformis syndrome
👉 Individuals with weak glutes or hip instability
👉 Those experiencing hip or sciatic pain
👉 Athletes and active individuals

Why this matters:
👉 Improves hip strength and stability
👉 Helps reduce recurring pain
👉 Supports long-term movement and function

Ready to build strength and move better?

Watch the full video to learn more or book an appointment with our team today: https://capitolptdc.com/scheduling/

https://youtu.be/isWaBFk0ipE

03/20/2026

Tight hips or deep glute pain from sitting all day? Try this 👇

If you spend long hours sitting, your piriformis muscle can become tight and restricted—leading to discomfort in your hips, glutes, or even sciatic symptoms.

In this video, Dr. Alice Aehl, DPT, demonstrates simple piriformis stretches you can do to relieve tension, improve mobility, and feel better throughout your day.

What you’ll learn:
👉 How to stretch the piriformis safely and effectively
👉 A seated/lying stretch by crossing the ankle over the thigh
👉 How to target different muscle fibers with variation
👉 An alternative stretch pulling the knee toward the opposite shoulder
👉 When to hold vs. move through the stretch

Who this helps:
👉 People with tight hips or glutes
👉 Individuals with piriformis syndrome
👉 Those experiencing sciatic-type discomfort
👉 Anyone with a sedentary lifestyle

Why this matters:
👉 Improves flexibility and range of motion
👉 Helps reduce tension from prolonged sitting
👉 Supports long-term pain relief and mobility

Ready to move better and feel better?

Watch the full video to learn more or book an appointment with our team today: https://capitolptdc.com/scheduling/

https://youtu.be/btX3N7ZoUzk

03/19/2026

Dealing with deep glute pain or sciatica? It might be your piriformis

If you sit for long periods or have ongoing hip discomfort, your piriformis muscle could be the hidden cause.

In this video, Dr. Kaitlin Windingland, DPT, breaks down the anatomy of piriformis syndrome and explains why this small muscle can create big problems—from glute pain to sciatic nerve irritation.

Understanding the root cause of your pain is the first step toward lasting relief.

What you’ll learn:
👉 What the piriformis muscle is and where it’s located
👉 How it connects the sacrum to the femur
👉 Its role in hip rotation and movement
👉 Why it commonly causes pain in sedentary individuals
👉 How it contributes to sciatica and deep glute discomfort

Who this helps:
👉 People with piriformis syndrome
👉 Individuals with hip or deep glute pain
👉 Those experiencing sciatic nerve symptoms
👉 Desk workers and people who sit for long periods

Why this matters:
👉 Identifying the source of pain leads to better treatment
👉 Helps guide effective stretching and strengthening
👉 Supports long-term pain relief and mobility

Ready to get to the root of your pain?

If you're dealing with persistent hip or glute pain, our team at Capitol Physical Therapy can help identify the root cause and create a personalized treatment plan.

Watch the full video to learn more or book an appointment with our team today: https://capitolptdc.com/scheduling/

https://youtu.be/30LhgEUjDZU

03/19/2026

Sitting all day and dealing with deep glute or hip pain? It could be your piriformis

Piriformis syndrome is a common but often overlooked cause of hip and sciatic pain—especially for people with sedentary jobs.

In this video, Dr. Kaitlin Windingland, DPT, breaks down the anatomy of the piriformis muscle and explains why it plays such an important role in hip movement and discomfort.

Understanding the “why” behind your pain is the first step toward lasting relief.

What you’ll learn:
👉 What the piriformis muscle is and where it’s located
👉 How it connects the sacrum to the femur
👉 Its role in hip rotation and movement
👉 Why it can contribute to pain and tightness
👉 How this relates to sedentary lifestyles

Who this is for:
👉 People who sit for long periods (desk jobs, driving, etc.)
👉 Those experiencing hip or deep glute pain
👉 Individuals with sciatic nerve irritation
👉 Anyone looking to better understand their body

Why this matters:
👉 Knowing the source of your pain helps guide treatment
👉 Sets the foundation for effective stretching & strengthening
👉 Helps prevent recurring discomfort

This is the first step in learning how to properly treat and manage piriformis-related pain.

Want to relieve your pain and move better?

Watch the full video to learn more or book an appointment with our team today: https://capitolptdc.com/scheduling/

https://www.youtube.com/watch?v=ZdqtMZDV3-k

02/13/2026

Feeling Unsteady or Dizzy? Let’s Talk About Your Balance. ⚖️

Balance problems can show up in subtle ways — lightheadedness when standing, needing to hold onto furniture, or feeling like you might fall. Left untreated, they can increase your risk of injury and limit your confidence.

The good news? Many balance issues improve with the right evaluation and targeted physical therapy.

At Capitol Physical Therapy, we help identify the root cause of your symptoms and create a personalized plan to restore your stability and peace of mind.

✔️ Comprehensive balance and vestibular evaluations
✔️ Vestibular rehabilitation for dizziness and vertigo
✔️ Strength and coordination training
✔️ Fall prevention strategies
✔️ Personalized mobility programs

Whether your symptoms are new or ongoing, you don’t have to navigate them alone.

📍 Two convenient locations: Washington, DC & Upper Marlboro, MD
📅 Book your appointment with Capitol Physical Therapy today and start feeling steady again.

Learn what causes balance problems, common symptoms like dizziness and vertigo, and how physical therapy can improve stability and reduce fall risk.

01/29/2026

Stiff or Struggling to Move? Let’s Improve Your Range of Motion. 🦵💥

Limited range of motion can affect your joints, your comfort, and your ability to stay active — whether it’s due to aging, injury, arthritis, or a neurological condition. But the good news is, physical therapy can help you move more freely again.

At Capitol Physical Therapy, our team creates custom plans to support your joint health and mobility at every stage.

✅ Gentle stretches and strengthening exercises
✅ Targeted treatments for arthritis and neurological conditions
✅ Joint mobilization and flexibility training
✅ Postural support and movement education
✅ Lifestyle advice to protect your joints long-term

Don’t let joint stiffness limit your life. We’re here to help you regain control — one step at a time.

📍 Proudly serving Washington, DC and Upper Marlboro, MD
📅 Book your appointment with Capitol Physical Therapy today.

Learn what limited range of motion is, common causes like arthritis and neurological conditions, and how physical therapy can restore mobility and reduce pain.

01/28/2026

Joint Pain from Pseudogout? Physical Therapy Can Help. 💪🦵

Pseudogout is often mistaken for other types of arthritis — but the pain, swelling, and stiffness it causes are very real. Whether your symptoms are occasional or chronic, physical therapy can make a meaningful difference.

At Capitol Physical Therapy, we support patients with joint pain through evidence-based care that helps restore function and ease discomfort.

✔️ Personalized exercises to reduce stiffness and protect joint mobility
✔️ RICE techniques (Rest, Ice, Compression, Elevation) for flare-up relief
✔️ Movement modifications to reduce strain on affected joints
✔️ Swelling and edema control strategies
✔️ Education to help prevent future flare-ups

Don’t let pseudogout slow you down. We’re here to help you move with confidence.

📍 Serving Washington, DC and Upper Marlboro, MD
📅 Book your appointment with Capitol Physical Therapy today.

Learn what pseudogout is, its symptoms and causes, how it differs from gout, and how physical therapy can reduce pain, swelling, and joint stiffness.

01/27/2026

Dealing with an ACL Tear? We Can Help You Recover. 🦵⚽🏃

An ACL tear can stop you in your tracks — but it doesn’t have to keep you there. Whether you’re an athlete, weekend warrior, or just staying active, physical therapy plays a powerful role in your recovery.

At Capitol Physical Therapy, we help patients avoid surgery when possible — and recover faster when it’s needed.

✔️ Accurate injury assessments and movement screenings
✔️ Guided recovery after ACL surgery
✔️ Strength-building and mobility exercises
✔️ Balance and coordination training to prevent future injury
✔️ Personalized plans to return you to sport or daily life

Let’s rebuild strength, restore confidence, and get you back to doing what you love — safely.

📍 Serving patients across Washington, DC and Upper Marlboro, MD
📅 Book your appointment with Capitol Physical Therapy today.

Learn what an ACL tear is, common symptoms, diagnosis, and how physical therapy can support recovery, reduce pain, and help you return to activity safely.

01/15/2026

Achilles Tendinopathy Slowing You Down? 🦶💥

If pain, tightness, or swelling near your heel is making it hard to walk or stay active, you might be dealing with Achilles tendinopathy. At Capitol Physical Therapy, we help you recover — naturally and effectively.

✔️ Personalized pain relief strategies
✔️ Guided stretches and mobility exercises
✔️ Strength training to rebuild calf and ankle function
✔️ Soft tissue therapy for healing support
✔️ Education to prevent future flare-ups

Whether your pain came on suddenly or has been building over time, physical therapy can help you regain comfort, strength, and confidence.

📍 With two clinic locations in Washington, DC and Upper Marlboro, MD, expert support is always close by.

📅 Book your appointment today and take the first step toward lasting relief.

Learn what Achilles tendinopathy is, common causes and symptoms, and how physical therapy can relieve pain, restore mobility, and prevent future injury.

12/16/2025

Want to Avoid Injuries? Don’t Skip Your Warm-Up 🏃‍♂️🔥

Jumping into a workout without warming up is one of the fastest ways to get hurt. At Capitol Physical Therapy, we help you move smarter — starting with proper warm-up techniques.

✔️ Prepares your body for physical activity
✔️ Reduces risk of injury and strain
✔️ Improves flexibility and circulation
✔️ Boosts mental focus and performance
✔️ Tailors movement prep to your specific sport or activity

Whether you’re a beginner or an athlete, warming up the right way can help protect your joints, muscles, and momentum.

📍With two physical therapy clinic locations in the DC area, we’re here to help you move safely and confidently.
📅 Book your appointment today to learn how injury prevention can be part of your everyday movement routine.



https://capitolptdc.com/why-is-it-important-to-warm-up-before-exercise/?utm_source=FBpost&utm_medium=social