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Monday 7am - 5pm Tuesday 7am - 5pm Wednesday 7am - 5pm Thursday 7am - 5pm Friday 7am - 4pm

DSM Spine+Sport

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Urbandale, IA
DSM Spine+Sport

https://www.dsmspinesport.com/schedule
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03/13/2026

Not all PT and chiropractic care looks the same 👀

There are certain green flags that show a provider truly cares about helping you move better, get stronger, and stay out of pain long term — not just giving you a quick fix.

If you’re looking for care that focuses on education, strength, and real progress, these are some of the green flags to keep an eye out for.

Because the goal isn’t just temporary relief — it’s helping you get back to doing the things you love.

03/12/2026

Sometimes you just have to ask the docs the important questions…
What they didn’t know was there may have been a little surprise waiting for them on camera

03/10/2026

After a long day sitting at a desk, your back usually feels it.

Hours in a chair can leave your hips tight, your low back stiff, and your spine feeling like it barely moved all day. A quick back reset after work can help undo some of that.

A few simple movements can:
• Open up tight hips
• Get your spine moving again
• Take pressure off your lower back

You don’t need a long workout—just a few minutes to help your body move the way it’s supposed to again.

Think of it as a reset button for your back after a full day of sitting.

Save this for after your next workday. 🔄

03/09/2026

A new month means a new delivery!
Today we are headed to the Urbandale Fire Department to drop off some sandwiches to the fireman!

03/06/2026

Not everything in chiropractic, mobility, and strength is created equal.

Some things get hyped up.
Some things actually move the needle.

Our job isn’t to chase trends — it’s to focus on what truly helps you move better, feel better, and perform better long term.

Relief is great.
But resilience is better.

We’re here to build bodies that don’t just get out of pain…
They stay strong outside these walls.

03/05/2026

Power-based training isn’t just for highlight reels.

Yes — it improves acceleration, change of direction, and vertical jump.

But it also helps everyday people:
⚡ Catch yourself if you trip
⚡ Get up off the floor easier
⚡ Carry, lift, and move with confidence
⚡ Maintain muscle as you age

Power declines faster than strength as we get older — which is why it matters.

At Des Moines Spine+Sport, we program power with purpose — whether you’re chasing a starting spot or just want to move better for life.

Explosive for sport.
Powerful for life.

03/04/2026

Ice or heat? 🔥❄️

❄️ Ice = calm things down
Best for new injuries, swelling, or irritation. Think: ankle sprain, flare-ups, or that knee that just blew up after a tough workout. Ice helps reduce inflammation and numb pain.

🔥 Heat = loosen things up
Best for stiffness, tight muscles, or chronic aches. Think: tight low back, sore neck, or hips that feel locked up. Heat improves blood flow and gets tissue moving.

If it’s swollen → ice it.
If it’s stiff → heat it.
If you’re not sure → that’s what we’re here for.

Pain relief is good.
Fixing the root cause is better. 💪

03/03/2026

Thoracic Mobility Favorites 🔄

If your upper back doesn’t move…
Your shoulders and low back will try to.

The thoracic spine is built for rotation and extension.
But most people live in flexion (hello desk posture + driving).

Limited T-spine mobility can contribute to:
• Shoulder irritation
• Neck stiffness
• Low back tightness
• Poor overhead mechanics

These are some of our go-to drills to:
✔️ Improve rotation
✔️ Restore extension
✔️ Support better lifting mechanics
✔️ Help you move without compensating

Mobility isn’t about doing more stretches.
It’s about giving the right joints the motion they’re designed for.

Strong + mobile > stiff everywhere.

02/27/2026

Knee pain?
It’s not about doing less. It’s about doing the RIGHT things.

One of the biggest mistakes we see is people completely avoiding their quad when their knee starts hurting.

But here’s the truth 👇
Your quad is one of the primary stabilizers of the knee. If it’s weak or not tolerating load well, your knee absorbs more stress than it should.

That’s where the right exercises come in.

Different movements target the quad in different ways:
✔️ Isometrics can reduce pain and calm irritation
✔️ Slow, controlled strength work builds load tolerance
✔️ Split-stance and single-leg work improve knee stability
✔️ Full range movements restore confidence and function

When you progressively load the quad, you’re not just “building muscle” — you’re teaching the knee that it’s safe to handle force again.

Strong quads = supported knees.
Supported knees = less pain with stairs, squats, running, and daily life.

If your knee has been nagging you, it might not need rest.
It might need a smarter plan.

02/26/2026

Knee pain doesn’t automatically mean something is “damaged.”

Most of the time, it means the joint isn’t prepared for the amount of load you’re asking it to handle.

The banded squish squat works because it intentionally loads the knee in a controlled way:

• Heel elevation allows more knee bend → more quad activation
• Strong quads absorb force and support the front of the knee
• The band improves hip control and prevents the knee from collapsing inward
• Slow reps strengthen the patellar tendon over time

Avoiding knee movement doesn’t build resilience.
Progressive loading does.

When capacity exceeds demand… pain decreases.

If your knees hurt with stairs, squats, or running — it might not be something to avoid.
It might be something to strengthen.

Address

4456 128th Street
Urbandale, IA
50323

Opening Hours

Monday	7am - 5pm
Tuesday	7am - 5pm
Wednesday	7am - 5pm
Thursday	7am - 5pm
Friday	7am - 4pm

Telephone

+15152764344

Website

http://dsmspinesport.com/

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