Pete Grasso PT, DPT

Pete Grasso PT, DPT Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Pete Grasso PT, DPT, Physical therapist, Rockville Maryland, Washington D.C., DC.

💥 Physical Therapist at Healthy Baller
💥 Virtual PT and Strength Coach with Go Run Stronger
💥 Let’s work together!
📪 petegrasso.grs@gmail.com
Join our monthly strength subscription ⬇️
https://coach.everfit.io/package/ID398668

04/14/2026

Anyone running the Boston Marathon next week?

04/13/2026

Post Cherry Blossom - Day 1

Getting things moving but not adding to the fatigue.

Working on mobility, foam rolling, light activation exercises to get things moving and blood flowing.

Boston 5k is Saturday, so getting the legs ready to roll is paramount. Shooting for sub-19.

We’re so back 😤😤Had to have a good one after the Rock ‘n’ Roll Half a few weeks ago. Weather was perfect, really flat co...
04/12/2026

We’re so back 😤😤

Had to have a good one after the Rock ‘n’ Roll Half a few weeks ago.

Weather was perfect, really flat course, lots of crowd support. Couldn’t have had a better day for it.

This was only my 2nd 10 mile race (last one was 4 years ago). Tough to figure out the pacing, but it went about as good as it could. I felt strong through the end and was able to kick with about 1.5-2 miles left. Much different mindset than a marathon, knowing there is only 10 miles.

Next up: Boston 5k next week! Aiming for sub 19 😬

04/11/2026

Runners: Get your hips stronger!

Focus on the hip shouldn’t be about just one muscle. Try to hit all of the muscles surrounding the joint.

Muscle groups to target:
💥 Glute max
💥 Glute med/min
💥 Hip Flexors
💥 Adductors/Groin

Strong hips in all directions can help to control pelvic drop, produce more force, absorb and transfer load better, and reduce injury risk

Some example exercises I love:

Glutes – deadlifts, SL RDLs, hip thrusts, lateral heel taps, standing clamshells, Sideplank leg raises

Adductors – Copenhagen planks, sideplank groin squeeze, lateral slider lunges

Hip Flexors - bridge marches, banded hip drive, wall drill marches

Give these exercises a shot!

If you’re looking for guidance or coaching, reach out to me!

Here’s a more detailed look into my run training last week! *This is 2 weeks out from the Credit Union Cherry Blossom 10...
04/09/2026

Here’s a more detailed look into my run training last week! *This is 2 weeks out from the Credit Union Cherry Blossom 10 miler 🌸*

This week totaled 50 miles. I will breakdown each day here:

Monday - 7 miles easy pace w/ strides
Tuesday - 12 mile workout
— 1.5 mile WU
— 4x20” strides
— 4x2 miles at 6:30 min/mile pace w/ .25 jog recovery
— 1 mile CD
Wednesday - 6 miles easy pace
Thursday - 7 miles easy w/ strides
Friday - 7 miles easy
Saturday - 11 mile long run
— 3 mile WU
— 2 mile at 6:55 pace
— 1 mile at 6:40 pace
— 1 mile at 6:33 pace
— 4 mile CD

As you can see.. lots of easy runs! Building that aerobic base & increased time on feet. 2 days of workouts throughout the week as we continue to improve our speed and work towards a sub-3 marathon this fall.

Looking forward to posting summer training during our Chicago build!

04/06/2026

If your IT band rehab starts and ends with foam rolling… you’re probably not helping the issue.

The IT band is a dense connective tissue, so you’re not “stretching” or “breaking it up” with a roller. The short-term relief likely comes from changes in pain perception or surrounding tissue.

Runners with IT band syndrome seem to show hip abductor weakness and poor pelvic control. When you address that, it can lead to pain reduction and return to running in most athletes.

On top of that, runners with ITBS demonstrate increased hip adduction during running. Hip strength + neuromuscular control are key for long-term outcomes.

So what does that actually look like in training?

Instead of just rolling, build up capacity with exercises like the ones shown in this reel.

💥 Lateral heel taps → improve frontal plane control
💥 Pulse squats → load tolerance through deeper ranges
💥 Single leg hip thrusts → glute max strength for propulsion
💥 Side plank leg raises → lateral core + hip stability
💥 Single Leg RDL → Single leg stability and pelvis control
💥 RFESS → Single leg strength with pressure through the back leg in hip extension and knee flexed

If you’re looking for coaching or a strength training app that is built specifically for runners, check the link in my bio!

04/04/2026

If you’re a runner looking for a well-rounded full body lift, give this one a try.

This session comes straight from our monthly program. Every lift is built to hit all the key lower body muscle groups while emphasizing single-leg strength for better stability, control, and carryover to running.

This clip doesn’t show the mobility or core work that’s also included, but those pieces are a big part of how we keep runners healthy and progressing.

If you’re looking for a structured strength program, our app includes:

💥3 full body lifts each week
💥Additional mobility, core, and upper body routines
💥New workouts updated every month

If you want to be part of the Go Run Stronger community, check out the link in my bio!

04/01/2026

My thoughts on getting “faster”.. on the strength training side of things. Everyone’s version of fast is different btw. Not everyone is a world class runner, so give yourself some grace.

*note* Running more miles, building cardiovascular endurance, and other factors definitely apply to getting “faster” as well.

Big factors from a MSK standpoint during running rely on force production, tendon stiffness, power, and running form.

When we look at force production, this is the foundation. The more force you can put into the ground, the more potential you have to move forward. Heavy strength work (Bulgarian split squats, deadlifts, hip thrusts, squats, etc) builds the raw horsepower.

Then we look into tendon stiffness. Tendons act like springs, they need to store and release energy. The stiffer and more reactive they are, the better you store and release energy with each step. This is where runners become more efficient.

Improving power is a huge factor. Power is how fast you can use that force production. Running is all about producing force quickly in very short ground contact times. Think jumps, bounds, and explosive lifts.

And finally, running form. Better mechanics help you direct force where it needs to go. Posture, cadence, stiffness through contact, and timing all play a role here.

03/31/2026

Day in the life of a sports PT 🏀⚽️🏈⚾️

Today consisted of a 7 mile run this morning and a 6 patient day. A huge perk of the Cash PT setting is making your own schedule. This gives me the flexibility to start work later than a 9-5 would, come home for lunch, etc.

Here’s what my day looked like:
• 6:30am wake up 🫨
• Take the dogs out 🐶🐶
• 7 mile run in the pouring rain 🌧️
• Breakfast 🍳
• Clinic from 10–1, 3 patients 🏋🏽
• Home for lunch 🥙
• Work on online programming 🖥️
• Walk the dogs 🐶🐶
• Back to clinic from 3–7, 3 patients🏋🏽
• Take the dogs out 🌅
• Dinner 🍽️
• Wind down with the newest episode of The Pitt

Long day, but wouldn’t trade it for anything!

03/28/2026

20 Mile Long Run 🏃🏻🏃🏻‍♀️
gabygo ‘s last long run before Boston. I’m out here just to support at this point as my next two races are the Cherry Blossom 10 miler 🌸 and the Boston 5k (also trying to get faster).

Today’s long run consisted of a 4 mile WU, 6 1-mile repeats with a 1 mile recovery, and finish with 4 CD. We hit our target paces on the “on” portion of 6:30 min/mile. 🔥

Happy with our fitness right now! Glad we got a cool day to run this one. 🌤️

PSA: I don’t recommend chest bumping after 20 miles. Not great on the legs 🤣

What are you training for? Drop a comment below ⬇️

03/27/2026

If you’re low on equipment, you can still get your glute med work in with just a band.

Yes, it’s just a band, but this is a good entry point for anyone that is looking to get their glute med stronger. Without access to a ton of equipment, you have to make it work!

Give these a try ⬇️
- Sideplank leg raises
- Banded half moons
- Foot on wall clamshells

What’s your favorite glute med exercise?

03/25/2026

If you’re a runner and you are
💥 Struggling to figure out which exercises to do
💥 Unsure how many sets and reps to do
💥 Need some structure

Give our app a try! This is part of our Full Body Lift program, built for getting runners stronger and more resilient.

The app has 3 full body lifts, specifically:
1) Low Rep, Heavy Resistance Day
2) High Rep, Speed Focused Day
3) PT & Performance Based Day

We change the lifts monthly! This allows you to progress resistances throughout the month & perfect each movement. After 4 weeks, you’ll see an entirely new lift to work on!

To sign up for the app, use the link in my bio!

Looking for coaching? Send me a DM ✉️

Address

Rockville Maryland
Washington D.C., DC

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