Category: Lifting

What Is Dry Needling?

11/9/2023

Dry needling is a technique utilized by physical therapists, chiropractors, physicians, and other healthcare professionals to decrease pain and improve movement patterns. Read on to learn more about dry needling.

1. What is dry needling?

During dry needling, a solid filiform needle is used to penetrate skin and underlying tissues without injecting any substances. The needles used are very thin - much thinner than those used when you get a vaccine. The needles are solid with a rounded tip, so they slide through the skin and around structures in your body, rather than cutting through structures. Needles may be inserted into specific irritated muscles, or into segments around the spine that innervate certain muscles.

2. Is it acupuncture?
Although dry needling may sound a lot like acupuncture, the only real similarity is the tool (needle) used. During acupuncture, needles are applied along specific acupoints and meridians in the body to balance forces that produce the body’s Qi. During dry needling, needles are applied to specific tissues causing neural or muscular dysfunction and are based on the clinician’s assessment and the client’s movement dysfunctions. Training for acupuncture and dry needling is separate, although some healthcare providers may practice both acupuncture and dry needling.

3. What should I expect during dry needling?
If a clinician decides that dry needling may be a good technique to assist in your healing process, they will bring it up and discuss any possible risks involved. The exact techniques used will differ depending on your provider and their assessment, but can involve anywhere from one to ten or more needles, and may involve different techniques such as pistoning or use of electrical stimulation. Dry needling is sometimes painless since the needles are so small, but sometimes can feel like a deep, cramping sensation. You may also experience twitches in the muscle if it’s irritated.

4. What should I do after?
After a dry needling session, you may experience some soreness, as if you just did a really tough workout, which may last 1-2 days. The best thing to do to help with soreness is to keep your body moving! You may also use ice or heat if it feels good. A small percentage of people may notice a bruise after dry needling, but oftentimes, you won’t even be able to see where the needle was.

Dry needling is a great technique that can help with a variety of conditions and movement dysfunctions. If you are interested in learning more, or are currently dealing with a nagging pain or injury, click HERE to schedule a 1:1 visit with a Doctor of Physical Therapy to get you back to living and moving pain-free!

Thanks for reading!
Dr. Chrissy PT

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Hip Pain When You Squat?

10/19/2023

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Are you an avid crossfitter, powerlifter, or gym-goer who doesn’t neglect their squats? Do you ever have pain or pinching in your hip when you get down to full depth? You’re not alone! Luckily, there are several things you can try in order to get rid of this pain for good so you can get back to your heavy squats!

This pain can be due to a variety of reasons, such as stiffness in your ankles, hips, or back, as well as weakness in deep core and hip muscles. Here are a few things to try before your next squat session:

Ankle mobility test → While barefoot, place one foot about 2 fists away from a wall. Lunge, bringing your knee directly over your toes towards the wall. You should be able to touch your knee to the wall without your heel coming up off the floor. If you are not able to touch your knee to the wall, you have limited dorsiflexion motion in your ankle. This can cause you to lean forward more in your squats to stay balanced, causing more bend through your hips that can create a pinching sensation.

Banded hip mobilizations → These are a personal favorite! With both of these variations, you will need a heavy long loop band and something sturdy to attach to, such as a rig or power rack. Perform each of these movements for about 1-2 minutes per side.
1. In order to open up the front of the hip, place the target leg in the loop band, which should be attached to a rig or rack. Go into a lunge position, with the target leg in the back, bringing your knee all the way to the ground. Make sure you have lots of tension through the band - it should feel like it’s pulling you forward. From here, tuck your tailbone and relax through your hips, you should feel a good stretch through the front of your hip. You may add a gentle side-bend or rotation towards the front leg to get a deeper stretch.
2. To open up the outside of your hip, place the target leg in the loop band, which should be attached to a rig or rack. Go into a lunge position with the target leg in the front, perpendicular to the band. Again, make sure you have lots of tension through the band - it should feel like it’s pulling you sideways. From here, you may rotate the target leg in and out, or move into a pigeon pose.

Squat pryer with a kettlebell → This movement can target limitations in mobility in your ankles, hips, and back. Grab a moderate weight kettlebell, about 20-30 pounds, and hold it in a goblet squat position. From here, lower into a deep squat, tucking your elbow on the insides of your knees. Use your elbows to “pry” your hips open, keeping your chest up and heels on the ground. You can also add weight shifts side-to-side, driving your knees over your toes to target ankle motion. Repeat this 3 times, holding each for about 30 seconds.

Give these quick tips a try before your next squat session! If your hips continue to limit your squats or other lifts, click HERE to schedule a 1:1 visit with a Doctor of Physical Therapy to get back to heavy lifting.

Thanks for reading!
Dr. Chrissy, PT

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Low Back Pain Solutions in 5 Steps

7/4/2023

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Low Back Pain Solutions in 5 Steps

Low back pain is the most common type of pain we deal with as humans. So there's a good chance you either are dealing with low back pain, or have dealt with low back pain. If you have not dealt with low back pain, go buy yourself a lottery ticket. Below are five steps to prevent and help recover from low back pain. You're welcome:

1. Go for a dang walk.
Gentle movement is one of THE BEST things you can do to calm the back quickly. Standing is less workload on the back than sitting. Walking is less workload on the back than standing. Especially if you have a sedentary job or a long commute, gentle movement like walking is one of the best things you can do, especially early on.

2. Sleep!
Most adults should aim for at least 7 hours of good quality uninterrupted sleep per night. Keep the room as dark as possible– you should not be able to see your hand at night. Keep the room cool, about 65 to 68°F. White noise, like a fan, can be helpful. No screen time an hour before bed.

3. Hydrate.
Aim for at least half your body weight in ounces of water per day. If you are 150 lbs, this is just shy of 2.5 liters. Keep in mind this is to maintain equilibrium. If it is super hot or you are exercising a lot, drink more water than this.

4. Manage stress.
What brings you joy? Do you do at least a little bit of this every day? If you know it is a particularly stressful time– if you are short-staffed at work or are the caregiver for a loved one, maybe don't try to PR this week in the gym.

5. Nutrition
Eat yo’ veggies, lean protein, healthy fats, and healthy carbs. Eat the rainbow; there should be lots of color on your plate. Your muscles need protein to fuel and recover. Your brain needs fats like olive oil and avocado. Fats also help hormone regulation and control inflammation. Healthy carbs are vital to fuel performance, especially during competition or race day.

Implement the above, and share with a friend or loved one who has a back. These are simple, yet very impactful ways to: optimize your health, prevent low back pain, and also recover from low back pain more quickly.

If low back pain is still limiting your squats, running, or lifting your little one, click HERE and we can chat to help get you back to CRUSHING your goals pain-free and for the long-term!

Thanks for reading,

Dr. Arlianne, PT, DPT

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What Is Dry Needling?

Hip Pain When You Squat?

Low Back Pain Solutions in 5 Steps

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