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District Performance & Physio | DC Physical Therapy

@districtperformancephysio

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We help active people in the DMV get back to the activities they love!
Physical Therapy | Pelvic Floor Therapy
📍Downtown, Navy Yard, & Arlington

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One of our core values is Build a Community. We love getting out into the health and fitness community to host workshops, provide free Q & A sessions, and other events to see as many of you as possible.

During the month of October you can find us at @crossfitdc @lumawellnessstudio @secondwinddc @barre3dc14thst @petworthfitness @dcweightlifting @mad_dmv @rtrpilates @f45_training_cohi

Most of these are free!

You can sign up in our linktree or DM us. We’d love to see you out there! by @districtperformancephysio

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3 days ago

We just won Best Physical Therapy from Washington City Paper’s Best of DC competition!

A note of thanks from our founder, Jesse:
District Performance & Physio was voted Best of DC by Washington City Paper, just as we’re coming up on our eight-year anniversary.

In our first year, we had one tiny room and two part-time team members.

Today, we have 10 incredible physical therapists, four team members behind the scenes, two more joining us soon, and we’ve helped more than 3,000 people stay healthy and active.

That is far beyond what I imagined when we started.

One of our core values is Build a Community, and one of my favorite things about this company is the community around us.

Thank you to everyone who trusted us, referred someone, left a review, attended an event, voted for us, or supported us along the way.

And a huge thank you to our team. I ask a lot of them, and they continue to step up.

I could not be prouder of what we’ve built together.

#physicaltherapy #bestofdc #bestofdc2026 by @districtperformancephysio

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2 months ago

Yes, you read that right! 👀

Loading your low back: a concept that may be foreign, maybe a little controversial to you 🤨
In the presence of a low back injury, we’ve been conditioned to stretch, focus on core strengthening, and even rest completely—which is not how we approach injury to other body parts.

But the low back, just like any other body part, requires strength and robustness in order to get you through your work outs. And contrary to popular belief, the low back isn’t fragile; it’s actually a lot more resilient and load tolerant than you think! 💪🏼

So the next time your low back is a little cranky, try one of these instead of stretching or resting!

#physicaltherapy #physiotherapy #lowbackpainrelief #lowbackpain #strengthtraining taken in District Performance & Physio by @districtperformancephysio

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10 months ago

Will we see you tomorrow??🏋️

Join us for our Squat Mobility Workshop with @districtperformancephysio and work on your mobility, positioning, and squat mechanics to help you move better and squat with confidence!

📅 Saturday, 10/3
⏰ 10:00 am
📍 CrossFit DC - H Street

Sign up today! 💪 by @districtperformancephysio

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a day ago

Amanda came in with a back issue and an ACL concern. The last thing she wanted was to be sidelined from the gym.
Like a lot of active adults, she wasn’t looking to stop doing what she loves—she wanted a plan that would let her keep moving while addressing what was holding her back.
Working with Brian at our Navy Yard clinic, Amanda focused on building strength, improving confidence, and making steady progress without putting life or training on pause.
Now, she’s back to lifting, training consistently, and feeling more like herself again.
Recovery doesn’t always mean stepping away from the things that matter to you. Sometimes it means finding the right path forward.
If you’ve been trying to figure out how to stay active while working through an injury, we’re here to help. You can read more client stories at the link in our bio! taken in District Performance & Physio by @districtperformancephysio

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a day ago

Join us for our Women’s Health Panel! An empowering morning designed to help you take charge of your health and well-being.

We’ll kick things off with a refreshing yoga flow, followed by an engaging panel featuring experts in hormone health, nutrition, and mental wellness.

Come move, learn, connect, and leave feeling more informed and empowered about your health.

🎟️ Tickets in bio or use this link:
https://www.eventbrite.com/e/womens-health-panel-tickets-2001006402014

100% of ticket proceeds will be donated to The Institute for the Advancement of Women’s Health.

Learn more: www.iawh.org taken in Washington D. C. by @districtperformancephysio

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2 days ago

Before we start any assessment, we are sure to ask about your goals. Sometimes, your goals can change your entire PT plan! Listen more to Ashlee here to learn about our goal-focused process.

What activity are you trying to get back to? Drop it in the comments! taken in Invictus Washington DC by @districtperformancephysio

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2 days ago

6 weeks post-op!! Little knee is coming along! I’ve spent a lot of time in a game ready and reminding myself that an ACL + LET + overture/chondral surgery is different from an ACL + meniscus repair! Week 4 I tried to go to work a few hours/day, but just kept swelling with the steps and time on feet! But week 5 turned around and I was able to tolerate more! Not back to treating yet, but hopefully in the next few weeks!
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The next batch of videos will look a lot nicer!! @academiaclinicaespregueira is launching an ACL course this spring that I’m helping with! #ACL360 As part of the course we’ll be taking my rehab and trying to put it together into something I hope is helpful for other clinicians!
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Massive thanks to @beau.g.d for keeping me going, fed, and taking care of Etta!
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Thanks to @stephallen.dpt @aclresolve for all my programming/exercises/daily second opinion swelling check🤣 Thanks also to @ashleeekim at @districtperformancephysio for hands on PT!!
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Stay tuned to @academiaclinicaespregueira
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#acl #rehab #knee #pt by @districtperformancephysio

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6 days ago

Join us and @districtperformancephysio at the studio on Saturday, October 10 at 12:30 PM for a FREE “Healthy and Strong Knees Workshop.”

Led by the physical therapists at DPP, this workshop will teach you how to keep your knees strong now and in the future. The workshop will focus on strength and mobility, including exercises to keep your knees healthy and strong.

Book now in the barre3 app! taken in barre3 by @districtperformancephysio

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8 days ago

Choosing a PT can be an overwhelming experience. After working with thousands of active adults here are the top things I think are the most important to consider in your process of picking a physical therapist.

Ready to find out if we’re the right fit for you? You can book at the link in our bio today! taken in District Performance & Physio by @districtperformancephysio

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9 days ago

It’s National Weightlifting Day! Strong folks don’t skip PT, they use it!

Here is a weightlifting tip on front rack position form our own @sherijean_dpt ! A comfortable front rack involves adequate mobility of multiple joints, so figuring out which joint is your biggest limiting factor is an important first step. Then, your mobility routine can be tailored to your needs instead of mindlessly mobilizing everything!

Are you back in the gym after an injury? That’s our specialty. Book with at the link in our bio today! taken in Invictus Washington DC by @districtperformancephysio

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10 days ago

There’s a moment in PT when you might realize you don’t need us anymore….and here’s what that actually looks like.

Book your assessment at the link in our bio today for a clear plan for PT! taken in District Performance & Physio by @districtperformancephysio

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11 days ago