The Benefits of Dry Needling vs Acupuncture for Sports Recovery
Dry needling and acupuncture may look similar, but their benefits for sports recovery are very different. Learn why dry needling is a powerful tool for muscle release, nerve reset, and faster recovery.
By Dr. Benjamin Glider, PT, DPT – Mobile Recovery Lab, Central NJ
When it comes to recovery and pain relief, athletes often hear about dry needling and acupuncture. Both use fine needles, but the techniques, goals, and effects are very different. Understanding these differences can help you choose the best approach for your sports recovery.
Dry Needling – A Sports-Focused Technique with Neural Reset Effects
Dry needling is a modern, evidence-based treatment performed by trained physical therapists. It targets trigger points, tight muscle bands, and the nervous system through perineural needling.
Unlike acupuncture, dry needling works by creating controlled microtrauma within the muscle tissue. This microtrauma triggers a localized inflammatory response that is beneficial for healing—bringing blood flow, oxygen, and nutrientsto the area while activating the body’s natural repair processes.
Perineural needling takes this a step further by targeting areas near nerves to help reset the nervous system. When a nerve root becomes irritated, it can trigger inflammation that leads to muscle inhibition and weakness. By stimulating these nerve pathways, dry needling can interrupt that cycle, reduce inhibition, and restore normal muscle activation.
Benefits for Sports Recovery:
Releases trigger points and breaks up tight muscle bands.
Improves range of motion and flexibility.
Stimulates healing through beneficial inflammation.
Resets the nervous system to restore muscle activation.
Addresses both muscle dysfunction and nerve-related issues.
Acupuncture – A Holistic, Traditional Practice
Acupuncture is a traditional Chinese medicine technique performed by licensed acupuncturists. It uses needles inserted at specific points along the body’s meridians to restore the flow of Qi and promote overall wellness.
Benefits for Sports Recovery:
Reduces stress and promotes relaxation.
Supports natural healing processes and circulation.
Helps manage chronic pain and inflammation.
Improves whole-body balance and wellbeing.
Which Is Right for Athletes?
While acupuncture can be an excellent choice for overall health and long-term wellness, dry needling is often the preferred option for sports-specific recovery. Its ability to address muscle tension, nerve irritation, and movement dysfunction makes it highly effective for athletes looking to recover quickly and perform at their best.
How I Use Dry Needling at Mobile Recovery Lab
As a Doctor of Physical Therapy, I integrate dry needling into a complete recovery program that includes:
Functional movement assessments
Soft tissue mobilization and active release
Corrective exercise and mobility training
This approach treats both the cause and the symptoms, helping athletes move better, recover faster, and reduce the risk of setbacks.
The Takeaway
Dry needling—especially with perineural techniques—goes beyond muscle release. It delivers a neural reset, promotes healing, and restores optimal movement so athletes can get back to training at full capacity.
📍 Serving athletes and active adults in Central NJ
📅 Book your recovery session today and experience the difference
5 Signs You’re Overtraining and How to Fix It
Pushing harder isn’t always the answer. Overtraining can drain your energy, weaken your immune system, and derail your progress before you see results. Learn how to spot the warning signs early and recover smarter with strategies from a Doctor of Physical Therapy.
By Dr. Benjamin Glider, PT, DPT – Mobile Recovery Lab, Central NJ
Training hard is essential for progress, but more isn’t always better. When you push your body beyond its ability to recover, you risk injury, burnout, and a drop in performance. This is called overtraining, and it can sneak up on even the most dedicated athletes.
Here’s how to spot it early and get back on track before it derails your progress.
1. Persistent Fatigue
If you feel drained even after rest days, your body may be in a constant state of repair without enough downtime to fully recover. You may notice heavier legs, slower reaction times, and reduced motivation to train.
Fix it: Prioritize quality sleep, proper nutrition, and schedule active recovery days instead of stacking more intense sessions.
2. Declining Performance
If your lifts suddenly feel heavier, sprints are slower, or your endurance is dropping despite consistent training, it’s a red flag.
Fix it: Reduce training volume for a week and focus on mobility, stability, and technique work to rebuild a strong foundation.
3. Increased Injury Risk
More aches, tendon pain, or recurring strains can signal that your muscles and connective tissue aren’t keeping up with demand. Overtraining can cause chronic inflammation and tissue breakdown, making you more prone to injury.
Fix it: Incorporate soft tissue mobilization, targeted strength work, and recovery sessions to restore tissue health and resilience.
4. Mood Changes
If you’re more irritable, unmotivated, or even feeling depressed, it may be linked to nervous system fatigue from overtraining. This often shows up as mental burnout before physical breakdown.
Fix it: Take 2–5 days away from intense workouts and add stress-reduction strategies like breathing drills, meditation, or light outdoor walks.
5. Frequent Illness
If you’re getting sick more often or feeling run-down, overtraining may be weakening your immune system. Constant high stress from training can leave your body vulnerable.
Fix it: Pull back on intensity, eat nutrient-dense foods, hydrate well, and space out your intense training days.
How I Help Athletes Recover from Overtraining
At Mobile Recovery Lab, I use a combination of:
Functional movement assessments to find weak links
Dry needling, soft tissue mobilization, and active release to restore tissue health
Customized recovery plans to rebuild performance without risking setbacks
This approach doesn’t just get you feeling better—it gets you back to training smarter so you can perform at your best without constant setbacks.
The Takeaway
Overtraining is a performance killer, but it’s also 100% preventable. By recognizing the signs early and adjusting your training, you can train harder in the long run and avoid burnout.
Ready to recover stronger?
📍 Serving athletes and active adults in Central NJ
📅 Book your recovery session today and see how the right strategy can get you back to peak performance.
Why Fitness Plateaus Happen — And What You Can Do About It
Feeling stuck in your fitness journey? Plateaus are common—but they're not the end. Learn why they happen, what your body is telling you, and how to break through with smart training, recovery, and movement strategy from a Doctor of Physical Therapy.
You’re putting in the work. Showing up consistently. Following your program. But suddenly… nothing changes. No new strength gains. No improved endurance. No difference in the mirror.
You’ve hit the dreaded plateau.
It’s frustrating, but it’s also a normal part of any fitness journey. And the good news? It doesn’t mean you’re doing something wrong—it means your body has adapted.
Here’s why fitness plateaus occur—and how to break through them.
1. Your Body is Incredibly Efficient
Your body is designed to adapt. At the beginning of any new workout plan, you see fast progress because your body is learning something new. But over time, it becomes efficient at the routine—and stops needing to change.
If the challenge stays the same, the results stop coming.
This is why progressive overload is key. If you’re not gradually increasing the demand—by lifting heavier, running faster, or adding complexity—your body has no reason to keep adapting.
2. You're Not Recovering Enough
Plateaus aren’t always caused by under-training. More often, they’re caused by under-recovering.
Training is only one part of the equation. Your gains come from how well you:
Sleep
Fuel your body
Manage stress
Recover between sessions
Without proper recovery, your performance stagnates and your risk of injury increases.
3. Your Nervous System Is Fatigued
When you hit a plateau, it might not be your muscles that are tired—it’s your nervous system. Over time, high-intensity training can lead to central fatigue, impacting coordination, reaction time, and muscle recruitment.
If your lifts feel heavy or your performance is sluggish, even after rest days, your nervous system might be telling you it needs a reset.
4. You’ve Lost Sight of Movement Quality
When workouts become routine, form often gets sloppy. Compensations sneak in. Old mobility issues creep back. If your body isn't moving well, it won’t perform well—period.
Movement assessment and mobility work are essential tools to keep your body efficient, pain-free, and progressing.
5. Your Program Lacks Variety or Progression
Doing the same sets, reps, or cardio routine week after week? That might have built your base, but it won’t push you forward.
Your body craves challenge, but also needs intelligent variability—new angles, tempos, rep ranges, and even rest periods.
How to Break Through a Plateau
Reassess your goals and training plan
Incorporate deload weeks or change training variables
Dial in your recovery strategies (sleep, nutrition, soft tissue work)
Get a movement assessment to identify breakdowns or restrictions
Hire a coach or PT for fresh perspective and accountability
Final Thoughts
Plateaus are not failure. They’re feedback.
They tell you it’s time to adjust, evolve, and fine-tune your approach.
If you’re stuck and unsure what needs to change, that’s where I come in. As a Doctor of Physical Therapy, I help active individuals and athletes identify movement limitations, reset their recovery, and fine-tune their plan for real results.
Let’s get you out of that rut—and back to progressing.
The Difference Between Massage and Soft Tissue Mobilization From a Physical Therapist
Massage and soft tissue mobilization may seem similar, but they serve very different purposes. While massage promotes general relaxation, soft tissue mobilization is a clinical technique used by physical therapists to improve mobility, reduce pain, and restore optimal function. Learn how these targeted methods — including Graston, active release, and dry needling — can help you recover faster and move better.
When it comes to recovery, many people think of massage therapy. And while massage can certainly help you feel relaxed, there’s an important distinction between traditional massage and the targeted soft tissue techniques used by physical therapists.
Massage Therapy: Relaxation and Circulation
Massage therapy is typically focused on promoting general relaxation, improving blood flow, and reducing overall muscle tension. Techniques like kneading, effleurage (gliding), and rhythmic strokes are used to help calm the nervous system and create a sense of ease throughout the body.
This can be incredibly helpful for stress relief and overall well-being—but it’s not always enough when you're dealing with pain, limited mobility, or recovering from injury.
Soft Tissue Mobilization: Clinical, Targeted Treatment
Soft Tissue Mobilization (STM), on the other hand, is a clinical approach used by physical therapists to address musculoskeletal dysfunction. It’s far more than just making muscles feel good—it’s about helping your body move and function better.
STM techniques are used to:
Break down adhesions and scar tissue
Reduce localized inflammation
Improve joint and muscle mobility
Restore optimal function
Reset the nervous system
This is often done using specialized tools or hands-on techniques that focus on specific structures—muscles, tendons, ligaments, and fascia—to get to the root cause of pain or restricted movement.
Why It Matters
If you’re struggling with persistent tightness, recovering from injury, or trying to optimize performance, you need more than just relaxation. You need a strategic approach that combines manual therapy with corrective movement.
My Approach: Recovery with Purpose
As a Doctor of Physical Therapy, I combine soft tissue techniques such as:
Graston (IASTM)
Active Release Therapy
Dry Needling
Alongside functional movement assessments and corrective exercise to deliver a comprehensive recovery experience.
This isn’t just about feeling good—it’s about getting better.
The Bottom Line
Massage therapy has its place in recovery. But when your goal is to reduce pain, move better, and perform at a higher level, soft tissue mobilization provides a clinical edge.
If you’re not getting the results you want from massage alone, it might be time to explore how physical therapy can help you take the next step.
The Secret Weapon You’re Probably Ignoring- Recovery
Most athletes train hard—but few recover smart. Recovery isn’t just rest; it’s the key to unlocking performance, reducing injury risk, and pushing your limits. Learn why recovery should be your secret weapon.
You train hard. You grind. You push through soreness, fatigue, and plateaus chasing results. But here’s the truth most people overlook:
Recovery isn’t a break from progress. It is progress.
If your training is the stimulus, recovery is the response—and without it, you’re just wearing yourself down. Performance gains happen between sessions, not just during them.
Here’s why recovery matters:
1. You’re not building strength during your workout—you're breaking tissue down.
It’s during recovery that your body repairs muscle fibers, replenishes glycogen stores, and adapts to the demands you’ve placed on it.
2. Ignoring recovery increases your injury risk.
Fatigued muscles can’t stabilize joints as effectively. Skipping proper tissue work, mobility, or deloads can lead to nagging overuse injuries—or worse.
3. Better recovery = better training quality.
If you’re dragging through your workouts, constantly sore, or plateauing, it’s not a lack of effort—it’s likely a lack of recovery strategy.
What does smart recovery look like?
It’s not just foam rolling and hoping for the best. True recovery involves:
Targeted manual therapy to address restrictions.
Strategic mobility work and movement assessments to optimize mechanics.
Nervous system reset techniques (like dry needling, joint manipulation, and soft tissue work).
Deliberate rest and recovery protocols tailored to your training goals.
As an elite physical therapist, I’ve worked with athletes from all walks of life, and the common thread?
The ones who recover well, perform better. Period.
Recovery isn’t optional. It’s the foundation of longevity, resilience, and peak performance.
If you’re training like an athlete, you should be recovering like one too.
Let’s talk about how you can level up your recovery game.