MAGNESIUM
 
💪 Muscle Function & Recovery: Regulates muscle contraction and relaxation; helps prevent cramps, spasms, and post-exercise soreness.

​🦴 Bone Strength & Mineralization: Roughly 60% of body magnesium is stored in bone; supports calcium absorption and bone density.

🧠 Nervous System & Mood Support: Calms the nervous system, reduces anxiety, supports neurotransmitter balance, and promotes restful sleep.

🔋 Energy Production (ATP): Acts as a cofactor in over 600 enzymatic reactions, including those that generate and use energy in cells.

🛡️ Stress & Hormone Regulation: Helps buffer the body’s stress response (cortisol), supports adrenal function, and is important for insulin sensitivity.

⚡ Cardiovascular & Metabolic Health: Supports normal heart rhythm, blood pressure regulation, and glucose metabolism.

Deficiency can impair performance, recovery, & increase injury risk.
 

RDA: 310–420 mg/day           F-DOSE: 400–800 mg/day (glycinate or citrate preferred)
 
FOODS: pumpkin seeds (1 oz = ~156 mg), almonds (1 oz = ~77 mg), spinach (½ cup cooked = ~78mg), black beans (½ cup = ~60 mg), dark chocolate (1 oz = ~65 mg)…
 
*** There are more than 8 forms of magnesium, and each have different roles in the body.

Magnesium Glycinate – Calming, Sleep, Mood (Highly absorbable; gentle on the stomach)

Magnesium Citrate – Digestion, Bowel Regularity, Absorption  (Supports mild constipation; good general use)

Magnesium Malate – Energy, Muscle Pain, Fibromyalgia   (Involved in ATP production; often used for fatigue) 
​
Magnesium Taurate – Heart, Blood Pressure, Calm  (Bound to taurine; supports cardiovascular and nervous systems)

Magnesium Threonate – Memory, Focus, Brain. (Crosses the blood-brain barrier)

Magnesium Oxide – Laxative, Indigestion, Cheap. (Low absorption; mainly for constipation)

Magnesium Sulfate – Detox, Muscle Soak, Relaxation. (Used in Epsom salt baths)

Magnesium Chloride – Skin, Sleep, Absorption (Used topically and orally; supports cellular magnesium levels)


Source: U.S. Department of Agriculture, Agricultural Research Service. What We Eat in America, NHANES 2013–2016.

OMEGA-3 (EPA/DHA)
 
🛡️ Anti-inflammatory Support: Reduces systemic inflammation by modulating cytokines and prostaglandins—key in managing joint pain, tendonitis, and chronic inflammatory conditions.

​💪 Muscle Preservation & Recovery: Helps reduce muscle breakdown, enhances recovery after exercise, and supports muscle protein synthesis, especially in aging or injury.

🦴 Bone & Joint Health: Improves calcium absorption, supports cartilage integrity, and may reduce symptoms of osteoarthritis.

🧠 Cognitive & Mood Function: Supports brain cell membrane structure and neurotransmission. Shown to reduce depression, anxiety, and cognitive decline.

❤️ Cardiovascular Health: Lowers triglycerides, supports healthy blood pressure, reduces clotting, and improves overall heart rhythm stability.

🧬 Cell Membrane Integrity: Provides fluidity and stability to cell membranes, enhancing nutrient transport and cellular communication.
 
Omega-3s protect joints, preserve muscle tissue, & promote faster recovery by controlling inflammation & enhancing metabolic repair processes—making them essential for both injury prevention & performance optimization.
 
 
RDA: Not established or EPA/DHA                 F-DOSE: 2–4 grams/day (EPA+DHA, 50/50 ratio)
 
FOODS: wild salmon (3oz= ~1,200–1,800 mg EPA/DHA), sardines (2 fish= ~1,000 mg EPA/DHA), chia seeds (1oz= ~5,000 mg ALA), flaxseeds, ground (1 tbsp = ~2,400 mg ALA), walnuts (1 oz=~2,500 mg ALA)…
 

VITAMIN E

🛡️ Antioxidant Protection: Neutralizes free radicals and protects cell membranes from oxidative stress, especially in muscles, joints, and cardiovascular tissue.

💪 Muscle Recovery: Reduces exercise-induced oxidative damage and supports faster muscle recovery after physical activity.

🧠 Neurological & Cognitive Support: Helps maintain nervous system function; associated with reduced risk of age-related cognitive decline and neurodegenerative disorders.

❤️ Cardiovascular Health: Prevents oxidation of LDL cholesterol, supports blood vessel health, and may reduce risk of atherosclerosis.

🦠 Immune Function: Enhances T-cell function and supports the body's defense against infections—particularly in older adults.

🧬 Skin & Tissue Repair: Supports skin healing, reduces inflammation, and promotes tissue regeneration in wounds or sun damage.
 
Vitamin E protects musculoskeletal tissues from oxidative stress, reduces inflammation, & supports muscle recovery—making it beneficial for both active individuals & those managing chronic joint or muscle issues.
 
 
RDA: 15mg/day                      F-DOSE:  67-268 mg/day
 
 
FOODS: wheat germ oil (1tbsp= 20mg), sunflower seeds (1oz = ~7.4mg), almonds (1oz=7.3mg), hazelnuts (1 oz=4.3mg)…
 

 Source: U.S. Department of Agriculture, Agricultural Research Service.
What We Eat in America, NHANES 2013–2016.

VITAMIN D
​
🦴 Bone Density & Mineralization: Enhances calcium and phosphorus absorption, promoting strong bones and reducing risk of fractures, osteomalacia, and osteoporosis.

💪 Muscle Strength & Performance: Supports muscle contraction, coordination, and recovery. Deficiency is linked to weakness, falls, and impaired athletic performance.

🛡️ Immune Regulation: Modulates both innate and adaptive immunity—improving defense against infections and reducing chronic inflammation and autoimmunity.

🧠 Mood & Cognitive Health: Supports neurotransmitter balance; low levels are linked to depression, seasonal affective disorder, and cognitive decline.

❤️ Cardiometabolic Health: Plays a role in regulating insulin sensitivity, blood pressure, and inflammation—impacting diabetes and heart disease risk.

🔬 Cell Differentiation & Repair: Influences gene expression and supports cellular repair mechanisms essential for tissue integrity and healing.
 
 Vitamin D strengthens bones, enhances muscle performance, & reduces injury risk—making it critical for maintaining an active, resilient musculoskeletal system across the lifespan.
 
RDA: 600IU – 4,000IU/DAY                F-DOSE: 2,000 – 5,000IU/DAY
 
FOODS: cod liver oil (1tsp = 400-1,000IU), sockeye salmon (3oz = 500-700IU), mackerel (~400IU)…
     
SUNLIGHT:  When UVB rays hit your skin (with no sunscreen), they convert 7-dehydrocholesterol into vitamin D3 (cholecalciferol), which is then activated by the liver & kidneys. Sunlight is a powerful & natural way to boost vitamin D, but many people don’t get enough due to lifestyle, geography, or skin tone—making food & supplementation important for maintaining optimal levels.

​   Example of a compression wrap on the arm.  ​

🥗  🧬  🌿   IS YOUR NUTRITION & SUPPLEMENTATION SUPPORTING YOUR HEALTH & HEALING?
 
95% of US adults are deficient in Vitamin D
84% of US adults are deficient in Vitamin E
70% of US adults are deficient in Magnesium
70% of US adults are deficient in Omega-3 
46% of US adults are deficient in Vitamin C
45% of US adults are deficient in Vitamin A
15% of US adults are deficient in Zinc

A healthy diet focuses on whole, minimally processed foods that provide essential nutrients like protein, healthy fats, vitamins, & minerals. It supports energy, immunity, & long-term well-being while avoiding excess sugar, refined carbohydrates, & ultra-processed ingredients. A balanced intake of protein & anti-inflammatory fats supports energy, muscle maintenance, immune health, & metabolic function. Avoiding added sugars, industrial seed oils, & ultra-processed foods lowers inflammation & chronic disease risk. A truly healthy diet is also sustainable, enjoyable, & adaptable to your lifestyle & needs.
 
🥬 Why We're Not Getting Enough from Food
 
Modern diets often fall short in key nutrients due to a combination of factors: industrial farming practices that deplete soil minerals, highly processed foods with low nutrient density, & busy lifestyles that favor convenience over quality. Even with a seemingly healthy diet, it's difficult to meet optimal levels of vitamin D, magnesium, omega-3s, & more—especially when factoring in age, medication use, injury/recovery, & chronic stress, which all increase nutrient demand.
 
🧪 RDA vs. Functional Dose
 
The RDA (Recommended Dietary Allowance) is designed to prevent clinical deficiency in                healthy individuals, not to optimize health or meet the demands of stress, illness, or aging. Functional Doses, by contrast, are based on research & clinical experience showing that higher intake levels can support immune resilience, cognitive performance, recovery, & long-term well-being. These doses are often used when aiming to correct suboptimal levels, support healing, or counteract modern stressors.

🧃💊 Supplementation Isn’t Just Expensive Pee
​
The phrase “vitamins are just expensive pee” is a misleading oversimplification. While excess water-soluble vitamins like C & B-complex are excreted in urine, this simply reflects your body regulating what it doesn’t need at that moment. Before that happens, vitamins are absorbed & used to support energy, immunity, recovery, & overall health. Many people are deficient due to stress, diet, or medications, making targeted supplementation beneficial. When used wisely, vitamins aren’t expensive urine—they’re a smart investment in wellness. 


For the best supplements, check here: THORNE
 

What is Dry Needling?
Dry needling is an evidence-based form of therapy that targets neuromusculoskeletal conditions such as myofascial trigger points, tendons, ligaments, and near nerves via sterile, single-use, fine needles. It can stimulate blood flow and circulation to help promote healing in areas of pain and dysfunction. 


What is the Difference Between Dry Needling and Acupuncture?
Dry needling differs from traditional practices of acupuncture or oriental medicine where the focus is on altering energy flow along Chinese Meridians to treat diseases. Dry needling targets specific areas of dysfunction directly through localized and tissue-targeted techniques versus distal points like acupuncture focuses on. 
 

Is Dry Needling Safe, and Is There Anything I Should Know about Side Effects? 
Dry needling is considered very safe. Some minor effects, such as drowsiness, euphoria, and tiredness, may be noted (1-3% of patients). Occasionally and infrequently, temporary discomfort, soreness, or pain at the site of needling can occur, which can also be considered a good thing and an area needing treatment. Mild bruising, swelling, or bleeding can be experienced during or after treatment (15-20%). Fainting is also very rare but can occur (0.3%). The most serious side effect includes a pneumothorax (lung collapse); however, it is very rare, and major side effects occur in less than 0.01% of treatments. If you experience signs or symptoms up to several hours later, please get in touch with your physician and physical therapist immediately. Symptoms typically include chest pain, dry cough, shortness of breath with exertion, increased breathing rate, bluish skin discoloration, and excessive sweating. Other considerations, precautions, and contraindications will be reviewed thoroughly by your provider to ensure you are a candidate for dry needling. 




Research Articles and References
Cervicogenic Headaches: 
https://spinalmanipulation.org/wp-content/uploads/2021/02/piis1529943020311451-2.pdf
 
TMJ/Jaw Pain: 
https://spinalmanipulation.org/wp-content/uploads/2022/04/dry-needling-and-upper-cervical-spinal-manipulation-in-patients-with-tmd-dunning-et-al-2022.pdf
 
Neck Pain: 
https://spinalmanipulation.org/wp-content/uploads/2017/07/dry-needling-for-neck-pain-case-report-pavkovich-2015.pdf
 
Lateral Hip/Thigh Pain: 
https://spinalmanipulation.org/wp-content/uploads/2017/07/effectiveness-of-dry-needling-for-chronic-hip-thigh-pain-case-series-pavkovich-2015.pdf
 
Dry Needling and Pregnancy: 
https://spinalmanipulation.org/2016/08/08/dry-needling-during-pregnancy-the-risks-and-benefits/
 

The history of physical therapy in the United States traces back to the early 20th century, evolving through various stages influenced by wars, polio epidemics, and advancements in medical technology and knowledge.

Early Beginnings: 1914-1920s
Physical therapy's roots in the United States are often linked to the outbreak of World War I. During this time, there was a significant need to treat and rehabilitate soldiers who were injured in the war. The term "Reconstruction Aide" was used for individuals who were trained in physical rehabilitation techniques. These aides primarily consisted of women who were trained in physical education and other related fields.

The American Women's Physical Therapeutic Association, formed in 1921, was one of the first professional groups for physical therapists. This organization later became the American Physiotherapy Association and, ultimately, the American Physical Therapy Association (APTA) in 1947, which remains the primary professional organization for physical therapists in the U.S. today.

The Polio Epidemic: 1930s-1950s
The polio epidemics of the 1930s and 1940s significantly impacted the field of physical therapy. With thousands of children and adults affected by polio, which often led to paralysis and muscle weakness, there was a heightened need for physical therapy services. This period saw a surge in the development of new techniques and approaches to rehabilitative care, with a focus on improving mobility and muscle function.

During this time, physical therapy began to emerge as a distinct healthcare profession, with increased emphasis on professional education and training. The first physical therapy research was published in the Physical Therapy Review in the late 1920s and early 1930s, and by the 1940s, the first physical therapy bachelor's degree program was established.

Post-World War II Expansion: 1950s-1970s
The post-World War II era marked a period of significant expansion and development for the physical therapy profession. With advancements in medical technology and a growing recognition of the importance of rehabilitation services, physical therapists began to work in a wider range of settings, including hospitals, private clinics, and public schools.

In the 1950s and 1960s, there was an increased focus on specialized training and education. Physical therapy programs began transitioning from bachelor's degree programs to master's and doctoral level programs. This period also saw the growth of subspecialties within physical therapy, including pediatrics, sports medicine, and orthopedics.

Modern Developments: 1980s-Present
From the 1980s to the present, physical therapy has continued to evolve and adapt to the changing landscape of healthcare. The profession has embraced evidence-based practice, emphasizing the use of research and data to inform treatment approaches. Technological advancements, such as telehealth and computerized rehabilitation tools, have also begun to shape the way physical therapists deliver care.

In recent years, there has been a growing emphasis on preventive care and wellness, expanding the role of physical therapists beyond traditional rehabilitation. Physical therapists now play a key role in helping individuals maintain mobility and quality of life, addressing issues such as ergonomics, fitness, and injury prevention.

What is the pelvic floor?
The pelvic floor is a dome-shaped muscular sheet that separates the pelvic cavity above from the perineal region below. This sheet is part of our deep core and is composed of fascia, connective tissue, and three layers of muscles. The pelvic floor helps control continence (both urinary and fecal), contributes to stability in our hips and pelvis, and aids in sexual arousal.
 
Why would you seek out pelvic floor physical therapy? 

• You are about to or have just had a baby. Being pregnant is a lot of stress on the fascia and muscles of the pelvic floor. 
• You leak urine when you laugh, cough, sneeze, or exercise.
• You have moments when you really, really, really need to use the restroom, but are unable to get there in time.
• You have pain down there.
• You have pain with touching or intercourse.
• You're unable to have a pelvic exam.
• You have tailbone pain or difficulty sitting.
• You are having difficulty getting pregnant.
• You have a "falling out feeling" with standing or other movements.
• You have difficulty starting the flow of urine or fully emptying your bladder.
• You have chronic constipation.

 My doctor told me to do kegels. 
Your doctor may be right or your doctor may be wrong. 

A lot of people have heard of kegels but are not totally sure what they are and most women seem to think just doing kegels will solve all their pelvic floor problems. Pelvic floor PT is not just about kegels. In some cases, yes, strengthening the pelvic floor will help reduce symptoms, but that is definitely not always the case. 
 
A kegel is a contraction of all three layers of the pelvic floor muscles,  accompanied by a closing and lifting sensation in the pelvic floor. Sometimes it feels like your sit bones are being pulled together. The sensation of a close and lift needs to be followed by a relaxation/ dropping back down sensation. We also don’t want to be clenching our butts or thighs while we do the contraction.  
 
When are kegels not appropriate? They are usually not appropriate for someone who is experiencing pain in the pelvic floor or any symptoms of pelvic floor tightness. These symptoms might include the inability to initiate urine flow or might include chronic constipation. Sometimes people actually leak urine when their muscles are tight, not weak. A good example of this is to make a tight fist and then try to squeeze your fist tighter. Not much will happen in that scenario, but if you relax your hand then try and make a tight fist you can squeeze a lot harder. This is what happens with a tight pelvic floor. It's already tight so it cannot contract to help control bladder incontinence.  

Pelvic floor health physical therapists help people who have problems with sexual intercourse, urination, fertility, pregnancy preparedness, pelvic and/or tailbone pain, postpartum recovery, erectile dysfunction,  and other conditions. 

Depending on exam findings, treatment includes manual techniques, specific exercise prescription (a Kegel is not simply a Kegel!), and the use of electrical stimulation and/or biofeedback/stretching tools. 

More confused than ever? Schedule a consult.
​

We often cannot avoid sitting for longer periods of time, and more often than not we wind up in a forward flexed posture that is very hard on our necks, backs, and shoulders.  A couple of small adjustments can make sitting a little easier on our bodies. First thing, take a movement break as often as you can--at least every 30-45 minutes. Our brains tend to take a mental vacation from what we are working on around that time anyway so just add a 30 second standing or movement break to help change the forces on your body.  Additionally, small modifications to your work set-up can go a long way.  Make sure that your screen is at eye level, your keyboard/mouse are at elbow level. Keep your back and hips scooted back to utilize the backrest and add a small lumbar support (like a small pillow or rolled towel) if there isn’t already one in your chair. Keep your feet flat on the ground, and sit in a chair where the hip height is slightly above the knee height. Practice keeping your ears in line with the base of your neck to prevent your head from migrating forward. Most importantly, remember that the best posture is the next posture and keep moving. AND, if you are still having neck/back or shoulder pain while working that doesn’t get better with some small changes, visit us at Life in Balance PT and we can help make an individualized treatment plan for you.