https://formationphysicaltherapy.com/blog daily 0.75 2026-03-16 https://formationphysicaltherapy.com/blog/does-pelvic-floor-physical-therapy-require-internal-exam monthly 0.5 2026-03-16 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/b6fc9c35-5924-4593-83f2-9543ef396a77/doc-sydney-pelvic-pt.jpg Blog - Do You Have to Do an Internal Exam for Pelvic Floor Physical Therapy? you’re in control. Pelvic floor therapy can still be highly effective without an internal assessment. If the client prefers to not have any internal work performed, the evaluation can be modified to assess external factors such as movement patterns (3D movement screen), posture, breathing mechanics, and the function of surrounding muscle groups that influence the pelvic floor. Treatment is still incredibly beneficial because the pelvic floor works in unison with the diaphragm as well as muscles of the hip and abdomen. https://formationphysicaltherapy.com/blog/why-we-dont-take-insurance monthly 0.5 2026-03-14 https://formationphysicaltherapy.com/blog/just-in-case-peeing monthly 0.5 2026-02-26 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/4fe32642-665d-44ae-9fe0-5b2563ac91d2/pelvis-model-pelvic-pt-carytown.jpg Blog - “Just In Case” Peeing (JIC-ing): Why It’s Not Helping Your Bladder So, what’s typical? A normal frequency to void is every 2-4 hours or about 5-8 times in a 24 hour period. With normal urination, the brain and the bladder work together to recognize bladder fullness and the necessity to empty. If you are emptying more frequently, especially without a true urge, the brain will train the bladder by sending premature signals. This will reinforce the cycle of feeling like you “have to go”, even if your bladder isn’t truly full. https://formationphysicaltherapy.com/blog/performance-pt-vs-traditional-pt monthly 0.5 2026-02-22 https://formationphysicaltherapy.com/blog/push-or-rest-rule monthly 0.5 2026-01-16 https://formationphysicaltherapy.com/blog/pride monthly 0.5 2025-10-13 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/82a361dd-6fa3-43d7-8cc8-92e496b2b88c/tater-doc-allison-formation.jpg Blog - Pride, inclusivity, and high quality care - All year long - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://formationphysicaltherapy.com/blog/low-back-pain-rotation monthly 0.5 2025-06-06 https://formationphysicaltherapy.com/blog/what-is-dry-needling monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/1737145085395-8EMGPNS63J715BAT8M1B/dry-needle-therapy-rehab-best-rva.jpg Blog - What is dry needling and how can it help? Let’s start with the basics. Dry needling is a technique where I use very thin needles to target painful areas in your muscles, which can include “knots” or “trigger points”. These spots are often the source of pain and tightness. The “dry” part means that no medication is injected — just the needle working it’s magic to stimulate the muscle, release tension, & promote recovery. It’s not as scary as it sounds! In fact, many people find that dry needling is highly effective and a relatively quick way to reduce pain and restore movement. https://formationphysicaltherapy.com/blog/best-shoes monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/5-consistent monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/stop-what-hurts-bullshit monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/3-exercise-recs monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/1671373673015-8ANMND44RUM39XDDDZC5/unsplash-image-oGv9xIl7DkY.jpg Blog - 3 Exercise Recommendations for the New Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/1671373436956-HH50BI0BI4MHOCKWA0LL/mobility-flexibility.jpg Blog - 3 Exercise Recommendations for the New Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://formationphysicaltherapy.com/blog/hip-night-pain monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/hip-pinch-strategies monthly 0.5 2023-01-02 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/56268b83-3c4f-407a-a969-8226ea44a4ed/hip-mobility-gym.jpg Blog - 3 strategies to decrease hip pinching with squats - Dr. Allison setting up banded hip mobility from a half kneeling position. https://formationphysicaltherapy.com/blog/hip-muscle-squat monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/hip-muscles monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/why-deadlift monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/215cf225-c37e-4764-afb1-33da9945227a/dr-allison-beale-formation-rva-deadlift.jpg Blog - Why do deadlifts? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://formationphysicaltherapy.com/blog/out-network monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/shoulder-neck-pain monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/380a7a47-0c14-4941-9ee1-fd45e5ae9b6b/shoulder-workshop-formation-pt.jpg Blog - 4 Tips to Relieve Shoulder and Neck Pain After Working All Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://formationphysicaltherapy.com/blog/avoid-injuries monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/too-much-shoulder-mobility monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/8bdc6333-6df7-4921-a615-ed1b250dc7aa/best-physical-therapy-richmond-shoulder-pain.jpg Blog - When is Too Much Shoulder Mobility? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://formationphysicaltherapy.com/blog/shoulder-nerve-pain monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/improve-shoulder-mobility monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/shoulder-overhead monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/relieve-back-pain-after-weightlifting monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/back-pain-risk-factors-weightlifting monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/back-pain-vs-nerve-pain monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/back-pain-with-lifting monthly 0.5 2025-04-21 https://formationphysicaltherapy.com/blog/why-formation monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/f3f991bb-6c5c-491e-8bf5-9393ef73dfd4/allison-beale-best-physical-therapy-rva-formation.jpg Blog - Why Formation? https://formationphysicaltherapy.com/blog/category/Shoulder monthly 0.5 https://formationphysicaltherapy.com/blog/category/Back monthly 0.5 https://formationphysicaltherapy.com/blog/category/Hip monthly 0.5 https://formationphysicaltherapy.com/about daily 0.75 2026-02-11 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/1a952593-d3fa-45cf-b7c2-ccd32045ff45/formation-team-carytown.jpg https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/60ab3d6f-c3d7-4771-adb8-d76cbb0c8e1d/doc-allison-barbell-richmond.jpg https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/ce686e8f-8ffc-4ddf-af6a-243a5be02056/doc-sydney-pt-shoes-formation.jpg https://formationphysicaltherapy.com/services-formation daily 0.75 2025-06-02 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/b5557ebc-67da-4149-9ec6-23b7ae932205/bird-dog-row-rehab-formation.jpg Services - Performance Physical Therapy Have a new or chronic injury that you’re concerned about? This is where to start! One-on-one performance physical therapy sessions, to get out of pain, determine the root cause of your symptoms, and create a personalized plan to make a lasting change. Our Process: We take you through a thorough exam to find out exactly where your pain is coming from…and start getting rid of it on day one. Find the root cause of your pain. Based on this we make a custom plan that resolves your movement flaws and flexibility and/or strength limitations. Move with confidence. We want you to successfully build your strength & mobility, to feel good exercising again. By the end you’ll have a skillset you can use for life to keep you happy & healthy. Most of our clients transition to our accountability program to maintain results, and because they love working with us so much. Session Length: 60 minutes $189-$239 per session, depending on single visit or utilizing a visit package. https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/e7fd7253-ba46-49a5-b469-7f6d023d0e64/hamstring-IASTM-rehab-best-rva-pt.jpg Services - Fitness Recovery This 30 minute recovery session focuses on improving range of motion, increasing blood flow, and decreasing muscle tightness. This typically consists of a quick 3D movement screen, manual and/or instrument assisted soft tissue massage, cupping, stretching, dry needling, and trigger point release. NOTE: This is a general wellness service and not intended to replace rehabilitation services. 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Already out of pain and feeling better? Let’s keep it that way. Our Excel Plan is for clients who want long-term results—not short-term fixes. Whether your goal is to stay pain-free, get stronger, or keep training smart, we’ll meet regularly to make sure you stay on track. This plan is great if you: ✔️ Want accountability and expert eyes on your movement. ✔️ Have performance goals you’re working toward. ✔️ Don’t want to wait for pain to show up before taking action. How it works: Options to meet weekly, twice a month, or monthly. 3-month commitment to build real consistency. Each session is 1-on-1, focused, and built around your goals. 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