Spectacular ocean and bay views from the Capri, &nbsp;luxe oceanfront building with Olympic size indoor pool, game room, sauna, gym. Updated unit throughout: 2 bedroom, 2 bath with premiere sleep sofa sleeps 6. 1 King, 2 Twins and sleep sofa. parking space. Contact Long &amp; Foster for Capri 609:&nbsp;<a href="https://www.lfvacations.com/vacation-rentals/11000%20Coastal%20Highway/capri-0609/Ocean%20City/MD/21842/" rel="noopener nofollow" target="_blank">lfvacations.com/vacation-rentals/11000%20Coastal%20Highway/capri-0609/Ocean%20City/MD/21842/</a>

Montgomery County

Gaby Arancibia

Washington Metropolitan Area

Bethesda-Chevy Chase

Maryland

Ocean City vacation rental

Spectacular ocean and bay views from the Capri,  luxe oceanfront building with Olympic size indoor pool, game room, sauna, gym. Updated unit...

Staff Accountant &ndash; BA in Accounting or Business related field req&rsquo;d. Assist clients manage day-to-day financial ops., including accounts payable/receivable, bank reconciliations &amp; general ledger maintenance. $69,139-$70,000/yr. Mail CV to World Plus, LLC, 3827 Farragut AV, Unit 10, Kensington, MD 20895.

Kensington

Staff Accountant

Staff Accountant – BA in Accounting or Business related field req’d. Assist clients manage day-to-day financial ops., including accounts payable...

You&rsquo;ve been pushing through pain that started as a minor ache but has steadily worsened. It hurts during runs, eases with rest, and returns the moment you load it again. Many runners dismiss this pattern as normal soreness, but progressive, localized bone pain that worsens with activity is a hallmark sign of a developing stress fracture. Recognizing these early signs can mean the difference between a few weeks of modified training and months of complete rest.
Understanding Stress Fractures 
Stress fractures are tiny cracks in bone caused by repetitive loading that outpaces the body&rsquo;s ability to repair. Running produces repeated impact forces that normally stimulate bone remodeling. Problems arise when training volume or intensity increases too quickly, recovery is inadequate, or nutritional factors impair bone health. Common sites include the tibia, metatarsals, femoral neck, fibula, and navicular.
Early Warning Signs 
Pain typically follows a predictable progression: mild discomfort during runs, then pain appearing earlier and lasting longer afterward, eventually persisting at rest or waking you at night. The painful area is usually small and pinpoint&#8209;tender. Swelling may develop. These symptoms are often mistaken for muscle soreness, allowing the injury to worsen.
The Hop Test 
A simple indicator is the single&#8209;leg hop test. Sharp, localized pain when hopping on the affected leg suggests a stress reaction. One or two hops are enough&mdash;repeated testing can aggravate the injury.
Key Risk Factors 
Rapid mileage increases, inadequate caloric intake, low vitamin D, previous stress fractures, biomechanical loading issues, and running on hard surfaces all elevate risk. Female runners face additional vulnerability from the female athlete triad: low energy availability, menstrual dysfunction, and low bone density.Why Training Through It Fails 
Continuing to run on a developing stress fracture prevents healing and allows the crack to progress. What could resolve with two to three weeks of modified activity can become an eight&#8209; to twelve&#8209;week shutdown. High&#8209;risk sites like the femoral neck and navicular can progress to complete fractures requiring surgery.
Appropriate Response 
If symptoms suggest a stress fracture, stop running and seek medical evaluation. Early X&#8209;rays may be normal, but MRI or bone scan can detect early stress reactions. Cross&#8209;training that avoids impact&mdash;such as pool running or cycling&mdash;helps maintain fitness without delaying healing. Physical therapy identifies biomechanical contributors and guides safe return.
Healing and Return to Running 
Most stress fractures require four to eight weeks away from impact, followed by a gradual return once daily activities are pain&#8209;free. Full return to training typically takes eight to sixteen weeks. Rushing this process greatly increases reinjury risk.
Prevention 
Future risk decreases with gradual training progression, adequate nutrition, sufficient vitamin D and calcium, biomechanical correction, proper footwear, and strategic cross&#8209;training.
The physical therapy specialist at Wellness Rehabilitation Inc. helps runners prevent, manage, and recover from stress fractures through biomechanical assessment, modified training plans, gait analysis, and structured return&#8209;to&#8209;running programs. Call 301&#8209;493&#8209;9257 or <a href="https://wellnessrehab.org/phone-request/" rel="noopener nofollow" target="_blank">click here for a free 20&#8209;minute Discovery Call</a> to protect your bone health and keep you running safely.Cynthia Weiss, PT

Stress Fractures: Warning Signs Every Runner...

You’ve been pushing through pain that started as a minor ache but has steadily worsened. It hurts during runs, eases with rest, and returns the...

Stress Fractures: Warning Signs Every Runner Should Know

Committing to a running goal&mdash;whether it&rsquo;s a marathon, a half, or simply building consistency&mdash;often starts with excitement and motivation. But within weeks, many runners find themselves battling knee pain, shin splints, hip discomfort, or persistent tightness that threatens their progress. This isn&rsquo;t unusual. A large percentage of runners experience injuries each year, and most stem from preventable training errors rather than bad luck. Understanding these common pitfalls helps you train smarter, stay healthy, and actually enjoy the process.
Doing Too Much, Too Soon 
The most frequent mistake is increasing mileage or intensity faster than your body can adapt. Your cardiovascular system improves quickly, making longer or faster runs feel possible. But bones, tendons, and ligaments strengthen much more slowly. This mismatch creates a window where you feel ready for more, but your tissues aren&rsquo;t prepared, leading to stress injuries and overuse problems.
Skipping Gradual Progression 
Guidelines like increasing mileage gradually exist for a reason. Jumping from low weekly mileage to significantly higher volumes in a short time overloads your system. Your body responds to actual stress, not to what a training plan says you &ldquo;should&rdquo; be able to do.
Not Respecting Easy Days 
Many runners unintentionally run every day at the same moderate-hard effort. Easy runs should feel conversational and relaxed. They build aerobic capacity while allowing recovery. When every run is too hard, fatigue accumulates and tissues break down faster than they can repair.
Pushing Through Pain 
There&rsquo;s a difference between normal training discomfort and pain that signals tissue irritation or injury. Sharp, localized, or persistent pain is a warning sign. Ignoring it turns small issues into major setbacks.
Neglecting Strength Training 
Running is repetitive and mostly single&#8209;plane. Without strength work, imbalances develop&mdash;weak hips, poor core control, limited glute activation&mdash;all of which increase injury risk. Strength training two to three times per week significantly reduces injuries and improves running efficiency.
Poor Recovery Habits 
Adaptation happens during rest. Lack of sleep, high stress, skipped rest days, and inadequate downtime impair tissue repair and increase injury risk. Hard training phases require your best recovery habits.
Under&#8209;Fueling 
Many runners unintentionally eat too little. Insufficient calories, low protein, dehydration, and low iron all impair performance and increase injury risk. Running requires fuel, not restriction.
Lack of Mobility Work 
Tight hips, limited ankle mobility, and restricted thoracic rotation all alter running mechanics. Ten to fifteen minutes of daily mobility can prevent many common injuries.
Returning Too Fast After Time Off 
After a break&mdash;whether from illness, travel, or injury&mdash;trying to resume previous mileage or intensity almost always leads to reinjury. A gradual rebuild is essential.
When to Seek Help 
Pain lasting more than a week, symptoms that worsen with running, recurring injuries, or noticeable changes in mechanics warrant professional evaluation. A physical therapist can identify the underlying issues and create a targeted plan.
Training Smarter 
Success in running comes from balancing stress with recovery, progressing gradually, listening to your body, and addressing issues early. The runners who stay healthy aren&rsquo;t always the fastest&mdash;they&rsquo;re the ones who train intelligently.
At Wellness Rehabilitation Inc., we help runners stay injury&#8209;free and perform their best through gait analysis, treatment of running&#8209;related injuries, strength and mobility programming, and guidance for safe progression. Call 301&#8209;493&#8209;9257 or <a href="https://wellnessrehab.org/phone-request/" rel="noopener nofollow" target="_blank">click here for a free 20&#8209;minute discovery call</a>to keep your running journey strong and sustainable.Cynthia Weiss, PT

Running Training Mistakes That Lead to Injury

Committing to a running goal—whether it’s a marathon, a half, or simply building consistency—often starts with excitement and motivation. But...

You&rsquo;ve rolled your ankle again. Maybe it happened during a quick direction change, landing from a jump, or stepping off a curb. But here&rsquo;s the truth: recurrent ankle sprains aren&rsquo;t normal, they&rsquo;re not inevitable, and accepting them as &ldquo;just part of being active&rdquo; sets you up for long&#8209;term problems that can affect your quality of life.
<h3>The Myth of Inevitable Ankle Sprains</h3>
Relying on ankle braces or taping before every activity hides a fundamental truth: healthy, well&#8209;trained ankles can tolerate the demands of movement without repeatedly spraining. When you sprain your ankle and don&rsquo;t fully rehabilitate it, you create lingering instability. The ligaments don&rsquo;t regain their original tension, proprioceptive nerves lose accuracy, and stabilizing muscles weaken. This combination makes the next sprain easier, and each reinjury worsens the instability.
<h3>What Actually Happens After a Sprain</h3>
Most people rest a few days, ice, wrap the ankle, and return to activity as soon as pain decreases. But pain reduction is not recovery. A sprain causes:
<ul><li>Ligament damage that reduces joint stability</li><li>Proprioceptive deficits that impair balance and reaction time</li><li>Weakness in the peroneals, tibialis posterior, and intrinsic foot muscles</li><li>Altered movement patterns that protect the injured side</li><li>Reduced mobility that changes force distribution up the leg</li></ul>
Ignoring these deficits means you&rsquo;re not healed&mdash;you&rsquo;re simply compensating.
<h3>The Cost of Chronic Instability</h3>
Repeated sprains don&rsquo;t just affect the ankle. They increase the risk of early&#8209;onset arthritis, knee pain, and even ACL injuries. Compensatory mechanics can lead to hip and back problems. Performance suffers because you subconsciously avoid movements that challenge your unstable ankle. Over time, your quality of life declines as instability becomes a constant limitation.
<h3>Building True Ankle Resilience</h3>
Bulletproof ankles are built, not born. Complete rehabilitation restores stability, strength, and neuromuscular control. Effective programs include:
<ul><li>Progressive balance and proprioceptive training</li><li>Strengthening of the peroneals, tibialis posterior, and foot intrinsics</li><li>Plyometrics that retrain controlled landing and reactive strength</li><li>Agility and activity&#8209;specific movement training</li></ul>
A physical therapist provides the structured progression needed to rebuild stability and ensure you&rsquo;re truly ready for full activity.
<h3>Prevention Is Easier Than Repair</h3>
If you&rsquo;ve sprained your ankle before, don&rsquo;t wait for the next one. Proactive strengthening and stability work can break the cycle. Even if your ankle feels &ldquo;fine,&rdquo; underlying deficits remain until they&rsquo;re addressed.
<h3>Take Control of Your Ankle Health</h3>
You don&rsquo;t have to accept ankle sprains as part of your life. With proper evaluation, rehabilitation, and maintenance, you can develop resilient ankles that support your performance and protect your long&#8209;term health.
At Wellness Rehabilitation Inc., our physical therapy specialist provides comprehensive ankle assessments, complete post&#8209;injury rehab, prevention programs, and performance&#8209;focused strengthening.
Don&rsquo;t let another sprain derail you. Call 301&#8209;493&#8209;9257 or <a href="https://wellnessrehab.org/phone-request/" rel="noopener nofollow" target="_blank">click here to schedule a Free 20&#8209;minute Discovery Call</a>. We&rsquo;ll assess your ankle stability, identify weaknesses, and build the bulletproof ankles you need to move with confidence.Cynthia Weiss, PT

Ankle Sprains Aren't Inevitable: Building...

You’ve rolled your ankle again. Maybe it happened during a quick direction change, landing from a jump, or stepping off a curb. But here’s the...

Ankle Sprains Aren't Inevitable: Building Bulletproof Ankles

Wheaton

Silver Spring

Takoma Park

Rockville

Potomac

Prince George's County

College Park

Hyattsville

District of Columbia

Georgetown

District Of Columbia

Fairfax County

Michael O'Connell

McLean

Virginia

National Harbor

Celebrate America's 250th birthday with a vibrant weekend of waterfront activities including a Veterans' Maker's Market, live music from the School of Rock, and boating fun on the Potomac. While there are no fireworks, families can enjoy shopping at Tanger National Harbor, a outdoor screening of Back to the Future, and a Super Hero Summer experience at Gaylord National Resort.

Local Event: July 4th Weekend At National Harbor

Washington DC

July 4th Weekend At National Harbor

Celebrate America's 250th birthday with a vibrant weekend of waterfront activities including a Veterans' Maker's Market, live...

Colesville Presbyterian Church

Bring a lawn chair or blanket and join us on the front lawn Friday, July 3, from 6:45–8:45 p.m. for an evening of music, ice cream, games, and community. Enjoy free ice cream, lawn games, a moon bounce for children, and live music from the Blue Spruce Bluegrass Band.
In the tradition of towns across our country where people gather on the village green to celebrate and mark important occasions, CPC is inviting our neighbors to use our front lawn as a village green as we celebrate America's 250th anniversary. Whether you're a longtime friend or visiting for the first time, this is a wonderful opportunity to meet neighbors, make new friends, and enjoy a summer evening together.
Invite your friends and neighbors, spread the word, and join in the fun!

Local Event: Gather On The Green

Gather On The Green

Bring a lawn chair or blanket and join us on the front lawn Friday, July 3, from 6:45–8:45 p.m. for an evening of music, ice...

The&nbsp;Montgomery County&nbsp;250th "Shine Together" Independence Day celebration will be held at Albert Einstein High School on July 3, with festivities running from 7 p.m. to 10 p.m.
Attendees can expect live music to start at 7 p.m., with fireworks scheduled to kick off at 9:15 p.m. Organizers say the start time for the fireworks display&nbsp;may be adjusted depending on weather conditions.Food vendors will be on scene and residents are allowed to bring lawn chairs, blankets and coolers. No pets, alcoholic beverages, or smoking is permitted."Sign language interpreter services and other auxiliary aids or services will be provided upon request with as much notice as possible, preferably at least three business days before the event," reads the county announcement.
On-site parking will only be available for individuals with disabilities, but free parking and shuttle service will be available at Westfield Wheaton (11160 Veirs Mill Road) from 6:30 p.m. Signs will be posted for event parking and shuttles.Officials warn that anyone who parks at the mall before 6:30 p.m. runs the risk of being towed.Event details: <a href="https://visitmontgomery.com/events/montgomery-county-250th-shine-together-independence-day-celebration/" rel="nofollow noopener" target="_blank">visitmontgomery.com/events/montgomery-county-250th-shine-together-independence-day-celebration/</a>

Local Event: July 3rd MoCo 'Shine Together' Fireworks 2026: Kensington 

July 3rd MoCo 'Shine Together' Fireworks 2026:...

The Montgomery County 250th "Shine Together" Independence Day celebration will be held at Albert Einstein High School on July...

July 3rd MoCo 'Shine Together' Fireworks 2026: Kensington 

The "2026 Maryland Fireworks 5K &amp; 10K" will be held at the 95-acre Martin Luther King Jr. Recreational Park on July 4, 2026, from 7:45 a.m. to 10 a.m., and will follow a paved route around the park.
The 10K starts at 7:45 a.m., with the 5K following at 8 a.m. Bishop's Events says the race will be held rain or shine.
Organizers said the race benefits the 22 Too Many campaign, which is "dedicated to honoring veterans lost to suicide and raising awareness about the mental health challenges faced by military personnel."
Individuals interested in participating in the race can register up until the day of the event. Fees for the 5K and 10K are $30 and $45, respectively, through June 15 and increase by $5 thereafter.
Shirts are guaranteed to runners registered before June 24. While additional shirts will be ordered for those who sign up afterward, they will be given on a first-come first-served basis.
Awards will be issued for top performers at the post-race ceremony.&nbsp;
Learn more: <a href="https://bishopsevents.com/event/2026-maryland-fireworks-5k-10k/" rel="nofollow noopener" target="_blank">bishopsevents.com/event/2026-maryland-fireworks-5k-10k/</a>

Local Event: July 4th '2026 Maryland Fireworks 5K & 10K': Silver Spring

July 4th '2026 Maryland Fireworks 5K & 10K':...

The "2026 Maryland Fireworks 5K & 10K" will be held at the 95-acre Martin Luther King Jr. Recreational Park on July 4, 2026,...

July 4th '2026 Maryland Fireworks 5K & 10K': Silver Spring

A 5K race will be hosted in Potomac by the&nbsp;Montgomery County Road Runners Club on July 4, 2026, at 8 a.m.
"Start your Independence Day celebration by running or walking this popular, long-standing Potomac course in celebration of liberty, courage, and togetherness," reads the announcement.
"Parking is located at the Potomac Presbyterian Church (10301 River Road), which is a short walk to the start/finish. All finishers will receive a commemorative cooling towel."
Bib/chip pickup runs from 6:30 a.m. to 8 a.m., with an opening ceremony scheduled for 7:30 a.m.
The race officially gets underway at 8 a.m., and MCRRC organizers say that any participant arriving more than seven minutes late may not be allowed to start due to compliance with road closures.
Registration for the event comes with a $27 fee.
Event:&nbsp;<a href="https://runsignup.com/Race/MD/Potomac/MCRRCRedWhiteAndBlue5K" rel="nofollow noopener" target="_blank">runsignup.com/Race/MD/Potomac/MCRRCRedWhiteAndBlue5K</a>

Local Event: July 4th MCRRC Red, White, and Blue 5K 2026: Potomac

July 4th MCRRC Red, White, and Blue 5K 2026:...

A 5K race will be hosted in Potomac by the Montgomery County Road Runners Club on July 4, 2026, at 8 a.m.
"Start your...

July 4th MCRRC Red, White, and Blue 5K 2026: Potomac

The Takoma&nbsp;Park Independence Day Committee will hold a parade and evening street party on July 4, 2026, that will strictly stay in Takoma Park.
Residents can begin gathering for the free event at 9:30 a.m. near the intersection of Grant and Ethan Allen avenues, but the parade won't officially start until 10 a.m. Festivities will run until 12 p.m.
But, the parade isn't the only event being held. Organizers will also be hosting an evening street party on Maple Avenue, between Philadelphia and Ritchie avenues. The party runs from 6 p.m. to 9 p.m.
Anticipate live music, food vendors and a mix of family-friendly activities.
This event will not include a fireworks display.
Learn more:&nbsp;<a href="https://www.facebook.com/events/1867099933985143" target="_blank" rel="nofollow noopener">facebook.com/events/1867099933985143</a>

Local Event: July 4th Parade, Evening Street Party 2026: Takoma Park

July 4th Parade, Evening Street Party 2026:...

The Takoma Park Independence Day Committee will hold a parade and evening street party on July 4, 2026, that will strictly stay...

July 4th Parade, Evening Street Party 2026: Takoma Park

The Town of Chevy Chase will hold an "Independence Day Picnic and Parade" event on July 4, 2026, from 11:45 a.m. to 2 p.m. at the Lawton Center Grounds.Starting at 11:45 a.m., residents are welcome to decorate their bikes, scooters, wagons and baby carriages with supplies provided by organizers at the Lawton Center.The parade, which the Dixie Land Trio will lead, will kick off at 12 p.m. The picnic portion of the day's festivities start at 12:15 p.m. and will include goods from Rocklands BBQ and Ben and Jerry's.&nbsp;"Vegetarian &amp; vegan options are available. Bring your appetite and a picnic blanket!" reads the announcement by organizers.Residents are asked to RSVP to the event by July 1, 2026.Learn more from organizers: <a href="https://www.townofchevychase.org/Calendar.aspx?EID=2816&amp;month=6&amp;year=2026&amp;day=13&amp;calType=0" rel="nofollow noopener" target="_blank">townofchevychase.org/Calendar.aspx?EID=2816&amp;month=6&amp;year=2026&amp;day=13&amp;calType=0</a>

Local Event: July 4th 'Independence Day Picnic and Parade' 2026: Chevy Chase

July 4th 'Independence Day Picnic and Parade'...

The Town of Chevy Chase will hold an "Independence Day Picnic and Parade" event on July 4, 2026, from 11:45 a.m. to 2 p.m. at...

July 4th 'Independence Day Picnic and Parade' 2026: Chevy Chase

School of Rock

Rock 101 Camp at School of Rock: Where Future Rock Stars Are Born!
 Ignite your child's passion for music with School of Rock's Rock 101 Camp — the ultimate beginner-friendly rock experience designed for ages 7-12 with zero experience required!
In this high-energy, week-long camp, kids dive headfirst into the world of rock 'n' roll. They'll explore guitar, bass, drums, keys, or vocals through fun musical games, hands-on activities, and group rehearsals. Professional instructors provide personalized guidance in a supportive, high-energy environment that builds confidence, teamwork, and real musical skills fast.
By the end of the week, your child won't just learn — they'll perform live on stage like a true rockstar, rocking out with their new bandmates in an unforgettable showcase for family and friends.
Why families love Rock 101:
<ul><li>Perfect for absolute beginners</li><li>Focus on fun, creativity, and quick wins</li><li>Builds foundational skills to move into School of Rock's Performance Program</li><li>Safe, engaging, and insanely fun atmosphere</li></ul>
Give your kid the gift of music, confidence, and memories that rock. Spots fill up fast — enroll in School of Rock's Rock 101 Camp today and watch them unleash their inner legend! Rock on!

Local Event: School of Rock - Rock 101 Camp

School of Rock - Rock 101 Camp

Rock 101 Camp at School of Rock: Where Future Rock Stars Are Born!
 Ignite your child's passion for music with School of Rock's...

Rookies Camp at School of Rock: The Perfect First Step into Rock 'n' Roll!Introduce your little one to the exciting world of music with School of Rock's Rookies Camp — a fun, high-energy week designed specifically for beginners ages 5–7 (or rising 1st/2nd graders) with zero experience needed!In this engaging music discovery camp, kids will explore guitar, bass, drums, keys, and vocals using kid-friendly instruments and playful activities. They'll learn the fundamentals of music — rhythm, song structure, ear training, and basic chords — all while playing games, singing, and creating together in a safe, supportive environment.By the end of the week, your child will have discovered their favorite instrument and proudly perform live on stage with their new group during an exciting family showcase!Why parents love Rookies Camp:
<ul><li>Tailored for young beginners (ages 5–7)</li><li>Focus on fun, creativity, and building early confidence</li><li>Gentle introduction to music theory and rock instruments</li><li>Perfect stepping stone to School of Rock’s Rookies weekly program or Rock 101</li></ul>
Give your child the joy of music, new friends, and an unforgettable rockstar experience. Spots are limited and fill up quickly!Enroll in School of Rock’s Rookies Camp today and watch your little rookie become a rock legend!

Local Event: School of Rock Rookies Camp

School of Rock Rookies Camp

Rookies Camp at School of Rock: The Perfect First Step into Rock 'n' Roll!Introduce your little one to the exciting world of...

Jon Watkins Music, LLC

Looking for music that gets everyone on their feet and singing along? Jon Watkins Music brings high-energy, interactive entertainment to audiences of all ages! Perfect for: 🎉 Children’s parties ✡️ Mitzvahs 🥳 Grown-up celebrations 🎈 And everything in between With a lively, engaging style and a song list everyone can enjoy, Jon creates memorable moments for every occasion — all at reasonable rates. Ready to get the party started? Let Jon Watkins Music make your next event unforgettable!

Looking for music that gets everyone on their feet and singing along? Jon Watkins Music brings high-energy, interactive entertainment to audiences...

Your Kids Can Have An AWESOME FUN Summer!

Summer At Sandy Spring

Summer At Sandy Spring is a great Summer Day camp offering equal parts fun and uniqueness. For over thirty years, we have provided families with a safe, engaging, and active summer camp experience for children three years old to fourteen. With the sprawling Sandy Spring Friends School campus, we offer summer experiences for your children that will provide lifelong memories and friendships. Your children will have opportunities to explore Adventure Park, swim in our man-made pond, partake in our weekly theme weeks, enjoy daily hot lunches, and so much more! Some of our exciting activities: Adventure Challenge • Archery • Archery Tag • Art Bonanza • Bubble Soccer • Computer Programming • Dance/Poms • Fishing • Flight Science • Karate • Lego Robotics • Outdoor Living Skills • Painting • Paper Maché • Photography • Rock Climbing • STEAMers • Theater • Video Production and much more! Phone number: 301-774-7455 ext.167

Montgomery Village

Summer At Sandy Spring is a great Summer Day camp offering equal parts fun and uniqueness. For over thirty years, we have provided families with a...

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