https://formationphysicaltherapy.com/blog daily 0.75 2026-08-18 https://formationphysicaltherapy.com/blog/what-70-looks-like monthly 0.5 2026-08-18 https://formationphysicaltherapy.com/blog/gym-not-comfortable monthly 0.5 2026-08-18 https://formationphysicaltherapy.com/blog/returning-to-lifting-after-pregnancy monthly 0.5 2026-07-22 https://formationphysicaltherapy.com/blog/do-i-need-a-referral-for-pt monthly 0.5 2026-06-16 https://formationphysicaltherapy.com/blog/bone-density-strength-training monthly 0.5 2026-04-10 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 2026-04-16 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 2026-08-16 https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/459c1551-c909-469e-946e-2a3e06e46ccf/hands-on-shoulder-therapy.jpg Services - Performance Physical Therapy For active people dealing with pain that keeps coming back, whether it’s a new injury or something you’ve been managing for years. We find the real cause, not just where it hurts, and build you back with a full hour, one-on-one plan. Assessment, hands-on treatment, and strength training that gets you back to lifting, running, and daily life with confidence. https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/4fe32642-665d-44ae-9fe0-5b2563ac91d2/pelvis-model-pelvic-pt-carytown.jpg Services - Pelvic floor Physical Therapy One-on-one pelvic floor care for active women dealing with leaking, pelvic pressure, pain, or returning to exercise postpartum. We combine pelvic floor therapy with strength training and movement assessment, so you can return to the activities you love. Internal assessment is always optional and discussed with you first. https://images.squarespace-cdn.com/content/v1/61531d2b4ec5641d349d8996/08cf64cc-483f-48f9-99db-f4e35c013c51/barbell-squat-teach-learn.jpg Services - Continuity program For clients who’ve finished rehab and want to keep building. 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