Move Better This Summer with Premier Therapy Associates

Written By Adam Reece

Summer is in full swing here in Edmonds, and we know many of you are out hiking, paddling, traveling, and soaking up the long days while they last.

At Premier Therapy Associates, we’re here to help you stay strong, injury-free, and moving well—no matter your adventure. Whether you're chasing your kids around the park, training for a hike, or recovering from a nagging shoulder or knee issue, our team has your back (and your joints).

In this issue, we’re sharing:

  • A simple tip to prevent hiking injuries

  • Why dry needling is helping more of our patients feel better, faster

  • Local events and how to stay pain-free while enjoying them

Local Hikes, Sore Knees? Here's How to Prevent Trail Trouble

We love our Pacific Northwest trails—but summer hiking often brings in a wave of knee pain, especially for weekend warriors and active older adults.

Why it happens:
Downhill trails put extra load on your quads and patellar tendons. Add uneven terrain, longer distances, and stiff ankles or hips, and your knees can take a beating.

What you can do:

  • Warm up with squats, heel raises, and hip bridges before hiking

  • Use trekking poles on descents to reduce load on the knees

  • Try short-step descents (vs. bounding) to ease pressure

  • Stretch calves and quads post-hike to support joint health

Still aching after a hike? We can assess your movement, strength, and mobility to help you hike longer, safer, and stronger.

Dry Needling for Summer Muscle Tension

Summer activity can flare up nagging muscle knots, back tightness, and old injuries. That’s why more patients are asking about dry needling—a targeted treatment we offer to release trigger points and ease stubborn tension.

How it works:
Thin, sterile needles are inserted into tight muscle bands to stimulate healing, improve circulation, and reduce pain.

Common conditions we treat with dry needling:

  • Chronic neck and back tightness

  • Shoulder impingement

  • Sciatic-like leg pain

  • Tension headaches

Dry needling is fast, effective, and often used alongside manual therapy and exercise. Ask us if it’s right for you.

Local Fun Without the Aches

From the Edmonds Fourth of July Parade to late-summer festivals and beach days at Brackett’s Landing, summer is filled with activity. But long days on your feet, awkward lawn chairs, or car travel can cause stiffness and fatigue.

Our quick tips:

  • Shift positions every 30–45 minutes

  • Use lumbar support (or a rolled towel) while sitting

  • Pack a tennis ball in your bag for DIY back or foot release

  • Do a few standing stretches at each break—your body will thank you!

Don’t Wait for Pain to Slow You Down

Summer’s short—but pain shouldn’t make it feel even shorter. If something feels “off,” we can help you get back to doing what you love—hiking, paddling, traveling, or just moving better every day.

Ready to Feel Better?

Premier Therapy Associates is here to help. Whether you're managing an injury or just want a performance tune-up, we’re your neighborhood experts in functional rehab and movement health.

Call us today to schedule your first visit.

Adam Reece