Dry Needling for Summer Recovery: What It Is & When to Try It

With all the summer activities Asheville and WNC has to offer—hiking, paddling, biking, disc golfing, and more—your muscles may be working overtime. Add in long road trips, unpredictable sleeping setups (hello, camping!), and sweaty trail miles, and your tissues are likely asking for a reset. If you’re feeling tight, sore, or stuck despite stretching and foam rolling, it may be time to consider dry needling as part of your recovery plan.

What Is Dry Needling?

Dry needling is a technique used by licensed physical therapists to address myofascial trigger points—also known as those stubborn knots that limit movement and cause pain. A very thin, sterile needle is inserted directly into the muscle tissue, often producing a brief local twitch response. This response disrupts the contraction cycle, reduces excess acetylcholine (a chemical that overstimulates the muscle at the neuromuscular junction), and encourages the muscle to “reset.” The result? More relaxed muscle tone, less pain, and better function.

It’s called “dry” needling because no substance is injected—the treatment relies entirely on the mechanical and neurological effects of the needle itself.

Fun Fact: What’s Acetylcholine Got to Do With It?

When your muscles contract, they use a chemical messenger called acetylcholine to communicate with the nerves. In overworked or stressed muscles, acetylcholine can build up at the neuromuscular junction, keeping the muscle overly contracted. Dry needling helps break that cycle by disrupting the loop, calming the muscle down, and restoring its ability to relax and function.

What Conditions Can It Help? 

Dry needling is especially helpful when dealing with tightness or pain that doesn't resolve with stretching, massage, or foam rolling. It’s commonly used for:

• Neck and shoulder tension – especially from paddling, carrying gear, or long drives

• Hip tightness and glute pain – after hikes, biking, or sitting around a campfire

• Low back stiffness – common with tent sleeping, standing long hours, or disc golf drives

• Elbow or forearm pain – including medial/lateral epicondylalgia from disc golf, tennis, or pickleball

• Jaw tension, TMJ, and headaches – often linked to stress, dehydration, or posture

• Chronic tightness in calves or hamstrings – seen in trail runners, hikers, and cyclists

What Does It Feel Like?

You may feel a quick twitch, a dull ache, or a cramping sensation during the treatment. Most people describe it as odd but not painful—like your muscle is finally saying, “thank you!” Afterward, there’s often a deep feeling of relief or lightness in the muscle. Some people feel sore for 24–48 hours—similar to post-workout soreness—which can be reduced with hydration, gentle movement, and heat.

Why Try It in Summer?

Summer adventures create the perfect storm for muscle overload: heat, repetition, new activities, and inconsistent recovery. Dry needling is ideal for:

• Faster recovery between hikes, paddles, or runs so you can stay consistent without burning out

• Targeting deep tightness that foam rolling and massage may not reach

• Balancing asymmetries from repetitive summer sports like disc golf or kayaking

• Relieving post-camping or road trip soreness in the back, hips, and shoulders

• Preventing small issues from becoming bigger ones—especially if you have a race, hike, or trip coming up

Bonus: Combine It for Better Results

At Outshine, we often pair dry needling with:

• Cupping for fascial release and decompression

• Manual therapy to support circulation and joint mobility

• Targeted mobility drills to restore functional movement patterns

• Breathwork and core activation to improve nervous system recovery

How Outshine Makes It Different

Dry needling at Outshine isn’t a quick fix—it’s part of an intentional plan to help your body move, recover, and adapt. Our therapists are experts in blending manual techniques with movement education and activity-specific recovery. Whether you’re aiming to PR your summer trail race, chase your dog around the park, or just feel like yourself again, we tailor each session to your needs.

We also educate you on:

• How to stay hydrated and replenish minerals post-needling (hint: don’t skip the electrolytes!)

• What movements to avoid or emphasize in the 24 hours after

• How to integrate dry needling into your long-term performance and recovery plan

Real Patient Story: “I couldn’t turn my head after a long camping trip. One dry needling session to my upper traps gave me almost instant relief—and I was able to paddle the next day.” – L.C., Outshine patient

Curious if it’s right for you?

Book an assessment with one of our expert clinicians. We’ll assess your needs, explain the process, and create a recovery plan that fits your summer lifestyle.

Whether you're dealing with lingering pain or want to stay ahead of soreness before it slows you down, dry needling might be your new summer secret weapon.

Let’s get you back out there—stronger, looser, and ready for more.

Book your FREE consult call here!