Active Health Solutions PLLC

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Active Health Solutions PLLC

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Active Health Solutions is a concierge physical therapy and integrated health service.

Save time and money by having a physical therapist perform evaluations and provide treatment in the convenience of your home, office, or gym.

11/04/2026

Should you stretch before or after exercise? It's one of the most common questions we get, and the answer is: both, just in different ways.

Before exercise, a dynamic warm-up works best. That means moving stretches like leg swings, walking lunges, hip circles, and arm circles. They raise your body temperature and prepare your muscles and joints for what's ahead, which matters even more now that mornings are getting colder.

After exercise, or anytime your muscles are warm, static stretching (holding a stretch for around 20-30 seconds) is a great way to work on flexibility over time. Some research suggests long static holds right before explosive activity like sprinting or jumping can slightly reduce power, so many athletes save them for after.

Not sure which stretches you actually need? That depends on your body, your sport, and your history. An evaluation can give you a plan built for you. Call (703) 637-9500 or visit dcactivehealth.com.

11/03/2026

Today, we celebrate not only an incredible physical therapist but also a dedicated educator, researcher, and coach who inspires others to move, grow, and perform at their best. Your passion for helping others and commitment to excellence make you a valued part of the Active Health Solutions team.

Wishing you a year filled with happiness, good health, exciting opportunities, and continued success! Keep inspiring and making a difference! Happy Birthday, Danny! 🎉🎂🥳

11/03/2026

**Testimonial Tuesday**

“Highly, highly recommend. Annie Koslow is amazing. She is a pleasure to work with. She is careful, thorough and caring. Helped me work through some issues with my hand.”

-Lauren
Bethesda, MD

10/30/2026

Happy Halloween from Active Health Solutions! 🎃 In the spirit of the season, we're busting a few of the scariest physical therapy myths we hear all the time.

Myth: Cracking your knuckles causes arthritis. Research hasn't found a link between knuckle cracking and arthritis. It may bother the people around you, but it hasn't been shown to harm your joints.
Myth: Bed rest is best for back pain. For most back pain, staying gently active is associated with a faster recovery than resting in bed.
Myth: No pain, no gain. Some effort and mild soreness are normal when you're building strength. Sharp, stabbing, or worsening pain is not something to push through.
Myth: Physical therapy is only for after surgery. PT helps with sports injuries, chronic pain, balance, pelvic health, and much more, and in Virginia you don't need a referral to start.

Which of these did you grow up believing? Tell us in the comments! And if something's been haunting you longer than it should, we're at (703) 637-9500 or dcactivehealth.com.

10/28/2026

If your knees, hips, or hands seem to ache more once the weather turns cold, you're far from alone. It's one of the most common things we hear from patients this time of year, especially those with arthritis or old injuries.

The research on exactly why cold weather affects joint pain is still mixed, but a few factors likely contribute. Muscles and joints tend to feel stiffer in the cold, and most of us move less when it's dark and chilly out. With clocks falling back this Sunday, those after-work walks get even harder to fit in.

A few things that help: keep moving every day (even short walks count), warm up before activity on cold mornings, layer up to keep joints warm, and don't just wait out pain that lingers for more than a couple of weeks.

If cold-weather stiffness is limiting what you can do, an evaluation can help figure out what's really going on. No referral needed in Virginia, and we come to you anywhere in Northern Virginia. Call (703) 637-9500 or visit dcactivehealth.com.

10/27/2026

**Testimonial Tuesday**

“I saw Dr Anna Tunik for pelvic floor PT post-partum and had a great experience. She was patient, gave clear directions, and I saw good results. I really appreciated being able to do our appointments at my home as well.”

-Lori
Falls Church, VA

10/23/2026

The Marine Corps Marathon is this Sunday, and we're cheering on every runner taking on the course through Arlington and DC. A few race-week reminders: trust your taper, don't try anything new on race day, and plan your recovery before you ever reach the finish line.

Post-race is also when a lot of runners finally pay attention to the knee pain, shin splints, or tight hips they've been running through for weeks. If that's you, our approach starts with finding out why the problem is happening, not just treating where it hurts.

With VALD force plate testing, we can measure strength and power differences between sides objectively, so your plan is built on data, not guesswork.

From there, we build a rehab and strength plan that gets you back to running, and ready for whatever's next on your race calendar. Because we're mobile, sessions happen at your home or wherever works for you across Northern Virginia.

Good luck to all the runners this weekend! If you need us afterward, we're at dcactivehealth.com or (703) 637-9500.

10/21/2026

Between raking leaves, cleaning out gutters, and fall race training, this is the time of year a lot of Northern Virginia backs and knees start talking.

So: heat or ice? It's one of the most-searched pain questions out there, and the advice online is all over the place. Here's a simple way to think about it.

Ice is generally most helpful for newer injuries with swelling, like a freshly rolled ankle, or for calming things down after a flare-up.

Heat is generally most helpful for stiffness and muscle tightness, longer-standing aches (hello, desk-job back), and warming up before activity.

Honestly, the best choice is often whichever one makes you feel better. Just keep in mind that both heat and ice manage symptoms. They don't address why the pain started or why it keeps coming back. That's where a physical therapy evaluation comes in.

If something has been nagging you for more than a couple of weeks, it's worth having it looked at. No referral needed in Virginia. Call (703) 637-9500 or visit dcactivehealth.com.

10/20/2026

**Testimonial Tuesday**

“Love Active Health Solutions and working with Annie! She was always super responsive and able to accommodate my crazy schedule, and most importantly, is an excellent physical therapist. By following her customized recommendations for me, I was able to relieve my chronic upper back pain in weeks. I highly recommend her!”

-Laura,
Silver Spring, MD

10/16/2026

Here's a quick balance check you can do in your kitchen today. Stand next to a counter so you have something to hold if needed, then lift one foot and see how long you can hold steady. Try both sides.

If you can hold it steadily for around 30 seconds, great. If you're wobbling a lot, can only manage a few seconds, or need to grab the counter right away, that's useful information, and something worth working on.

Balance naturally declines when it isn't challenged, but it's very trainable at any age. And with wet leaves on the sidewalks this month and icy mornings not far behind, fall is a great time to work on it. In-home PT is a natural fit here, because we can assess balance and fall risk in the exact environment you move through every day: your stairs, rugs, bathroom, and entryways.

Try it and let us know how you did in the comments! If you're concerned about balance for yourself or a parent, reach out at dcactivehealth.com or (703) 637-9500.

Address

22180
Washington D.C., DC
22180

Telephone

(240) 630-2248

Website

http://www.dcactivehealth.com/

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