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!

05/29/2026

In-season rehab doesn’t mean doing less. ⚽

Soccer player. Back and knee pain. Mid-season. We kept them training.

SSB Squat — Spine loading + lower body power. You don’t avoid load, you build tolerance to it.

Bent Over Row — Low back anti-flexion strength. Critical when they’re 80 minutes in and fatiguing.

Cable Rotation — Soccer is rotational. Train it, don’t avoid it.

Copenhagen — Adductor loading. Most undertrained movement in soccer rehab.

They finished the season stronger and in less pain.

Stop treating injured athletes like they’re made of glass.

05/11/2026

Struggling to feel the right muscles during your lifts? You’re not alone—and the fix might be simpler than you think.

Try pairing an activation drill with your compound movement to build a stronger mind-muscle connection 🔥 here’s an example of glute activation during lateral movements

1️⃣ Start by rolling your knee forward and backward to get a sense of moving your pelvis. Use a ball between your knees for feedback
2️⃣ Add a band around your knees, bring your top knee forward and lift into the band—you should feel your side glutes kick on. Hold until you feel a burn or shake
3️⃣ Go straight into a lateral lunge and focus on using that same muscle to drive out of the bottom of the movement

Feel it first. Then load it 💪

05/08/2026

Recovery isn’t about doing more… it’s about doing what actually works.

Cold plunges ❄️
Anti-inflammatories 💊
All the “latest” trends…

They might feel good short term
But can slow progress long term.

The basics win every time:
😴 Sleep
🥗 Nutrition
🚶‍♂️ Light movement
📈 Smart training

Simple > trendy.

05/08/2026

💪 3 bicep exercises you probably haven’t tried — but absolutely should.
We’re breaking out of the standard curl routine with these three underrated movements that hit your biceps from every angle:

1️⃣ Single Arm Bayesian Curl — maximum stretch under tension for serious muscle growth
2️⃣ Single Arm Crucifix Curl — isolates the bicep like nothing else, zero cheating allowed
3️⃣ Zottman Curl — builds both the bicep AND forearm in one powerful movement

Whether you’re recovering from an injury, building functional strength, or just leveling up your training — smart exercise selection makes all the difference. 🧠

Save this for your next upper body day! 👇

05/04/2026

Patellar tendon pain with squats, running, or jumping? 🦵
Foam rolling helps—but it’s not enough. You need to load the tendon 💪

Chronic tendinopathy = disorganized collagen → loading helps it realign.

Start here:
• Isometrics: 3–5 x 20–30s holds ⏱️
• Slow reps: 3 x 8–10 (3s up / 3s down) 🐢
• Don’t be afraid to go heavier (leave 1–2 reps in reserve)

Isometrics build the base → slow strength work helps you get back to heavy lifts & explosive movement safely 🚀

04/29/2026

Elbow pain… caused by a toe? 🤯

Sounds crazy but it happens more than you think.

We had a pitcher with recurring elbow pain.
Everything looked good… until we looked down.

A small issue at his big toe changed how he pushed off → more stress on the arm → elbow pain.

Fix the source → pain improves. ✅

Your pain isn’t always the problem.
The body works as one system.

04/27/2026

Glute activation is especially important when returning from back injuries—particularly those involving nerves or discs—and when performing compound movement patterns 💪

The glutes are often one of the most underutilized muscle groups, even during exercises like squats or “glute-focused” movements such as RDLs 🍑 This usually comes down to not fully understanding how to properly activate them.

These four isometric glute activation variations can help “turn on” your glutes and rebuild that mind-muscle connection—whether you’re rehabbing an injury or prepping for a lift to improve overall activation 🔥

Try holding each position until you feel clear fatigue in your glutes, and repeat for 3 rounds 🔁

04/24/2026

Is ankle mobility holding you back?

Try these two simple drills to test and improve it 👇

🔹 Wall Dorsiflexion Test
Kneel in front of a wall and drive your knee over your toes until it touches the wall—without letting your heel lift.
Keep sliding your foot back until you can’t reach the wall without your heel popping up.
Measure the distance from your toes to the wall and track your progress over time.

🔹 Half-Kneeling Ankle Dorsiflexion PAIL
Start in a half-kneeling position and shift your knee forward until you feel a calf stretch.
Press the ball of your foot into the ground like you’re doing a calf raise (but don’t let your heel lift). Hold for 10 seconds.
Then relax and sink deeper into the stretch.

Small improvements here can make a big difference in your squats, lunges, and overall movement quality.

Give them a try and see where you’re at.

04/22/2026

Getting back into running and your knee starts hurting? 🏃‍♂️

It’s not your cardio.
That comes back fast.

It’s your tissues.
They take longer to catch up.

Cardio says “go”
Your knees say “not yet” ⚠️

Build strength. Progress slower. Stay consistent.

04/17/2026

We’re proud to be part of something bigger than just performance. ⚽️

Partnering with DC Soccer Club means investing in our community, supporting local athletes, and helping the next generation stay healthy, strong, and in the game. 💪

This is why we do what we do.

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

Website

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