Zia Physiotherapy

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United States
Dunn Loring, VA
Zia Physiotherapy

Empowering women's and men's wellness in Northern Virginia through in-home pelvic health physical therapy. Your path to strength and vitality starts here.

10/10/2025

Even if you don’t have a specific injury, you can still benefit from PT.

Here are 3 signs it might be time to check in with a PT:

1. You feel stiff, tight, or limited in your favorite activities
2. You keep having small aches that come and go
3. You want to prevent injury while training or staying active

At ZIA, we believe in proactive care — helping you move better before pain or injury holds you back.

Request an appointment through the link in our bio and let’s keep you moving your best.

09/29/2025

🌿 Recovery is part of training, too 🌿

Your recovery is just as important as the time you spend working out.

It’s during rest that your body rebuilds, adapts, and grows stronger.

At ZIA, we don’t just treat pain, we teach you how to balance training, recovery, and daily life so you can move better, feel better, and stay strong for the long term.

What’s your go-to recovery habit? Share it below!

09/25/2025

🌿 Pelvic Health PT supports you through every stage of motherhood 🌿

• Pregnancy: manage back + pelvic pain, support posture + core, and prepare for delivery
• Postpartum: recover, rebuild strength, and return to the movement you enjoy most ✨

At ZIA, we also offer a Prenatal & Postpartum Care Package designed to give you the support you need before and after birth. With sessions during late pregnancy and again after delivery, we focus on birth prep, scar healing, core + pelvic floor recovery, and a safe return to activities you love.

You don’t have to choose between healing and doing what you enjoy — you can have both!

Request an appointment through the link in our bio.

09/24/2025

✨ New Podcast Episode! ✨

Dr. Sara Black sat down with The Inspired Triathlete Podcast to talk about a topic that impacts every athlete but often goes undiscussed — pelvic health throughout the lifespan.

In this conversation we cover:
💡 How pelvic health changes over time
💡 The connection between pelvic floor + core strength
💡 Myths about training & pregnancy
💡 The role of strength training in injury prevention

Whether you’re training for your first triathlon, a seasoned athlete, or simply looking to move pain-free — this episode is packed with tools to help you stay strong and healthy.

🎧 Now live on Spotify, Apple, and YouTube!

Link in bio to listen.

09/22/2025

3 mistakes slowing your recovery 🤔

1. Only stretching, never strengthening
2. Treating the symptom (where it hurts) instead of the cause
3. Stopping PT when pain fades—before strength + movement are restored

Real change happens when we rebuild capacity, not just chase pain relief.

At Zia, we pair hands on care with strength + movement so results stick.

Curious what your plan would look like? Book an evaluation — link in bio!

09/13/2025

✨ Cupping at ZIA ✨

This gentle suction technique lifts the skin and tissues, improving circulation and easing tension.

We use it to:
• Calm sore or overworked muscles to improve performance
• Improve recovery in the back, shoulders, hips + more
• Support pregnancy + postpartum care with personalized modifications

Always used as part of a bigger plan — movement, strength, and recovery tailored to you.

09/07/2025

Gentle core work in pregnancy can ease back pain, support posture, and prep your body for recovery.

Here are 3 ways to tap into your inner and outer core: breathing, side plank, and glute bridge.

Every pregnancy is different — listen to your body and move in ways that feel supportive!

09/03/2025

✨ Dry needling at ZIA ✨

Dry needling helps muscles switch on and speeds your comeback.

We use it to:
• Release tight hips + low back tension
• Calm overworked pelvic floor muscles
• Support recovery after pregnancy or injury

Always paired with movement + strength so you don’t just feel better, you move better.

Curious if dry needling is right for you? Book an evaluation to learn more.

08/24/2025

Jaw pain. Clenching. Headaches.
Your hormones could be part of the reason.
⠀
At Zia Physiotherapy, we connect the dots between TMJ + pelvic floor health so you can treat the root cause, not just the pain.
⠀
DM us today to schedule your appointment.

08/20/2025

Life Tips for Moms — Protecting Your Back & Pelvic Floor

Daily tasks like lifting kids, laundry, and groceries add up.

Good mechanics protect your spine and pelvic floor, poor ones put extra stress where you don’t want it.

1. Brace before lifting — gentle core activation stabilizes the spine and reduces pelvic floor pressure.
2. Hold weight close — decreases spinal shear and makes lifting more efficient.
3. Step to turn — twisting under load strains your back.
4. Bend with your legs — squatting or lunging spares the low back.
5. Switch sides often — carrying unevenly can cause hip and back imbalances.

Small, consistent habits = fewer aches now, better movement for years to come.

08/13/2025

Foam Rolling vs Stretching

Foam rolling applies pressure to muscles and fascia, improving blood flow and reducing neural tension. It can:
• Reduce muscle soreness after workouts
• Increase range of motion (for up to 10 min)
• Improve mobility when paired with activation drills

Static stretching can:
• Improve long-term flexibility
• Temporarily reduce power if done right before explosive activity

Best practice:
• Before a workout → Foam roll tight areas, then activate the muscles you’ll use
• After a workout → Static stretch to improve flexibility

Example:
Foam roll hip flexors → glute bridges
Foam roll chest → band pull-aparts

When used together, they deliver better results than either alone.

07/31/2025

Our mission is to educate patients and them to become active participants in their care. Guided movement helps enhance healthy patterns and avoid unhealthy ones.

Address

Dunn Loring, VA

Telephone

+15714855155

Website

http://www.ziaphysio.com/

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