District Performance & Physio

District Performance & Physio “Keeping active people active”. Education, exercise, manual therapy, and dry needling.

03/12/2026

Your feet are the foundation for everything you do. If your feet are feeling tired or achy lately, try working on strengthening them! These three exercises can help you build stronger feet today 👣

03/09/2026

Strong legs, healthy joints, and better movement start with the basics 💪

Here are a few squat variations we use in physical therapy to help improve strength, mobility, and stability. Each variation challenges your body in a slightly different way — making squats adaptable for rehab, injury prevention, and performance.

The key isn’t just squatting lower — it’s squatting better.
If squats cause pain or feel difficult, a physical therapist can help modify the movement so you can keep building strength safely.
Save this for your next leg day and let us know which variation is your favorite! 👇

03/04/2026

Do you p*e yourself when you cough, sneeze, laugh, jump or lift weights? You are NOT alone and this is really common. But it doesn’t have to be your normal! So many people deal with this and we want you to know that pelvic floor PT can help!

02/27/2026

Ever go on a run, do box jumps, or any other high impact activity and leak a little?💧
While this may be a common occurrence amongst active women, it doesn’t mean it’s normal!

This could be a sign that your pelvic floor may not be able to take the demands of these activities 🏃🏻‍♀️

These are just a few examples of what training your pelvic floor could look like. Don’t feel like you have to live with these symptoms, reach out to us for a pelvic floor exam! 🌸

02/20/2026

What’s just as important as exercise in the recovery process??? Take a look at the video and hear how Emily is prioritizing sleep in her own recovery too!

02/17/2026

Emily is catching up with one of our fav local fitness instructors, MADabolic General manager, Julianne!

02/12/2026

Vestibular therapy FAQ! If you’re curious about vestibular therapy because you have vertigo, headaches, or other conditions that you may have heard can be treated with vestibular therapy, this video from Ashlee is for you! She talks about what it is and when to see a vestibular therapy provider. Reach out today and we can get you started!

02/09/2026

Do I need to see a physician before starting physical therapy?

We get this question all the time—and here Meredith explains a bit more about our direct access model. Reach out today and we can get started on PT that will work!

02/05/2026

Things we don’t want to hear from the PT 😜🫣

Address

1020 19th Street NW Suite LL20
Washington D.C., DC
20036

Opening Hours

Monday 6:30am - 7:30pm
Tuesday 7am - 7:30pm
Wednesday 6:30am - 7pm
Thursday 6:30am - 7pm
Friday 6:30am - 1pm

Telephone

+12029227331

Website

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