Perform and Recover with Dry Needling

Dry needling is one of the questions I get asked about most in the clinic. Here are my answers to the common ones.

How does dry needling work?

MERRYN: I use a very fine needle to target trigger points: tight, tender spots within a band of muscle that often come with both new and long-standing injuries. When the needle reaches the right spot you’ll often feel a small “twitch” as the muscle responds, and afterwards the muscle usually relaxes. That gives us a window where pain settles and the muscle moves better, so it’s the perfect time to load it with the right exercises.

How is dry needling different to acupuncture?

MERRYN: Traditional Chinese acupuncture works with “meridians”. Dry needling is based on anatomy: I needle the specific muscle I’ve found to be a problem in your assessment. Both can help with pain, but with dry needling my goal is to get that tissue moving and working normally again.

Does dry needling help with performance?

MERRYN: It can. As well as easing pain, dry needling can help you get your range of motion back and help a muscle switch on properly. One study found a single session improved vertical jump height in healthy young adults compared with a sham treatment (Bandy et al., 2017). It’s one tool, though, not magic. The biggest gains come when needling is paired with a good strength program.

Is dry needling good for muscle recovery?

MERRYN: I use it a lot with athletes in heavy training blocks. Clearing up those niggly, tight spots can help you feel fresher and keep moving well, which makes it easier to keep up consistent, quality training.

How many sessions will I need?

MERRYN: Many people notice a difference after one session, but two to three sessions usually give a bigger, longer-lasting change. I like to leave at least a week between needling sessions on the same area.

Should I rest after dry needling?

MERRYN: You don’t need to rest completely. Gentle walking and easy movement are actually the best things you can do. Skip heavy training for about 24 hours, stay hydrated and get a good night’s sleep. Some soreness for a day or two is normal. My After Dry Needling Care guide has all the details.

Is dry needling safe?

MERRYN: In trained hands, yes. I use single-use sterile needles and always screen your health history first. If you’re pregnant, on blood thinners or nervous about needles, tell me and we’ll decide together whether it’s right for you. There are always other options.

Want to see if dry needling is right for you? Read more on my Dry Needling page or book a Dry Needling appointment online.