Training only moves forward when you know how to pivot on the days your body feels off, and smart adjustments matter more than any single heavy lift.

Dr. Andrew Fix uses a real morning in the gym to unpack a familiar question for anyone who follows a training plan: what do you do when back pain or tightness shows up right as you’re trying to stay consistent with your fitness goals? He talks through judgment calls that keep progress intact without forcing painful reps or drifting into avoidance.

The message lands on a simple truth. Consistency wins. One perfect session never matches the value of showing up again tomorrow. So how do you decide when to scale or swap movements or shift the intention of the work you planned? How do you stay honest about discomfort without letting it take over the whole day?

Andrew brings a grounded mindset that supports long-term training and everyday life. The reminder sits at the core of his story. Movement still matters on the days that feel inconvenient, and the athletes who grow are the ones who adjust with purpose rather than force.

Quotes

• “I’m not going to avoid the movement, but I’m going to modify how I’m implementing it, and how I’m performing the workout.” (04:34 | Dr. Andrew Fix)
• “If you’re just haphazardly doing random workouts at random times on random days of the week, you’re likely going to get random results.” (06:30| Dr. Andrew Fix)
• “The most important lever we can pull when it comes to making progress is consistency.” (07:38 | Dr. Andrew Fix)
• “If something’s bothering you, don’t skip it, modify it. Listen to what your body’s telling you to do and adjust accordingly.” (07:58 | Dr. Andrew Fix)
• “Doing something is always better than doing nothing.” (10:24 | Dr. Andrew Fix)

Links

SideKick Tool

Movemate: Award-Winning Active Standing Board

15% off Promo Code: DRA15

RAD Roller

Revogreen

HYDRAGUN 

Athletic Brewing

20% off: ANDREWF20

Connect with Physio Room:

Visit the Physio Room Website

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Andrew’s Personal Instagram

Andrew’s Personal Facebook

Podcast production and show notes provided by HiveCast.fm

The post 202. Navigating Back Pain While Training appeared first on Physio Room.

Win a $750 Visa Giftcard or a pair of Normatec Boots

We’re feeling the gratitude this season, so we’re giving back to YOU with our Thankful Thanksgiving Giveaway! Enter for a chance to win some amazing prizes that’ll keep you motivated and moving through the holiday season. Whether you’re looking to level up your recovery game or just treat yourself, we’ve got something special lined up!

Look below for full rules and guidelines, and make sure to enter by December 6th! Winners will be announced on December 11th. Let’s make this Thanksgiving one to remember—good luck!

Tag us on Facebook at Physio Room or on Instagram @physioroomco.
Share your experience and leave us a review here: Google Review.

The post Thankful Thanksgiving Giveaway appeared first on Physio Room.

How Does Hip Pain Happen for Runners?

Hip pain in runners can often be linked to tight or weak hip flexors or issues with running form. If you’re experiencing pain in the front of your hip or near your groin or lateral hip, it could be related to how your foot strikes the ground.

Check if the foot on the affected side is turning outward (external rotation). This might be due to increased tension or weakness in your glutes or because your body is trying to avoid hip flexion pain by altering your movement. When the glutes aren’t doing their job properly, the TFL (a muscle on the side of your hip) might take over during the running stride, which can lead to pain on the lateral or posterior hip, as well as with hip flexion.

How Do We Fix It?

Hip flexion pain can occur when the posterior capsule of the hip tightens, with glute tendinopathies or a true hip impingement (FAI). All of these diagnoses can cause the hip flexor muscles to feel pinched because the head of the femur can’t move freely in the hip joint. 

To address this, we need to strengthen and coordinate all the muscles around the hip joint, not just the glutes or hip extensors. This includes the adductors, hip flexors, abductors, extensors, and the glutes responsible for internal and external rotation.

Exercises to Consider:

• Eccentric banded hip flexion
• Yoga block hip internal rotation (IR)
• Copenhagens
• Romanian Deadlifts (RDLs)
• Squats
• Bulgarian split squats

These exercises help improve strength and coordination in the hip area, which can alleviate pain and improve running form.

Strength Training for Runners with Hip Pain

• How does this happen?
  • Hip pain can occur for many reasons, but for runners it can be due to tight/weak hip flexors or impaired running form. 
  • If you’re a runner and you start to notice hip pain in the front of your hip or near your groin, take a look at your foot strike. You might notice that the foot on the affected side is turned into external rotation. This can be from increased tension/weakness in the glute muscles or because the body has sensed weakness or pain with hip flexion and is trying to find a way to avoid moving in that plane of motion. In order to fix this problem the body might start relying on the TFL muscle (lateral hip) to assist more with bringing the leg forward during the eccentric phase of the gait cycle. This can cause pain at the lateral/posterior hip in addition to pain with hip flexion. 
• How do we fix this?
  • Hip flexion becomes painful when the posterior capsule of the hip becomes tight, causing the hip flexor muscles to feel “pinched” because the head of the femur cannot move far enough back in the capsule to allow pain free range of motion when bringing the leg forward.  
  • Like any other joint in the body, when a muscle becomes weak/tight other muscles need to work harder to stabilize or move the joint. 
  • In traditional PT a practitioner might only focus on strengthening the glutes, or hip extensors, because this is the opposing muscle group for the hip flexors. 
  • However in order to truly fix a hip impingement we need to strengthen and improve the coordination for all of the muscles surrounding the hip joint: adductors, flexors, abductors, extensions, and the glute muscles that manage internal and external rotation. 
    • eccentric banded hip flexion 
    • yoga block hip IR 
    • Copenhagens 
    • RDL’s 
    • Squats 
    • Bulgarian split squats 

Targeted strength training can be a game-changer for runners with hip pain. By strengthening and coordinating the muscles around the hip joint—flexors, extensors, adductors, abductors, and rotators—you can reduce discomfort, restore proper movement, and improve performance.

Incorporate exercises like eccentric banded hip flexion, yoga block hip IR, Copenhagens, RDLs, squats, and Bulgarian split squats to build strength and move pain-free. Need help? Our team is here to guide you to stronger, healthier running!

The post Strength Training for Runners with Hip Pain appeared first on Physio Room.

Congratulations, CrossFit athlete! Whether you’re a seasoned competitor or a first-time Open participant, completing the Open workouts is a remarkable achievement. Now, as we transition to the next stage of the competition, the quarterfinals, it’s time to focus on refining your skills and maximizing your performance and prepare for quarterfinals. 

1. Celebrate Your Accomplishments:

Before diving into the next phase of competition, take a moment to celebrate your achievements in the Open. Whether you hit new personal records, conquered challenging movements, or simply pushed yourself to new limits, acknowledge your hard work and dedication. Reflect on your progress and use it as motivation as you prepare for the quarterfinals.

2. Assess Your Performance in the Open:

Reflect on your performance in the Open and identify areas where you excelled and areas where you can improve. Whether it’s improving your strength, refining your technique, or enhancing your conditioning, use your Open performance as a guide for your quarterfinals preparation. Set specific goals and targets to focus your training and track your progress leading up to the competition.

3. Focus on Recovery and Nutrition:

Prioritize recovery and nutrition to support your training and optimize performance leading up to the quarterfinals. Incorporate recovery modalities such as mobility work, stretching, foam rolling, and adequate sleep into your routine to prevent injury and promote recovery. 

If you’ve encountered any lingering injuries or discomfort during the Open, take proactive steps to address them. Given the intensity of the last workout, which involved heavy gymnastics and thrusters, it’s essential to prioritize self-care to ensure you’re performing at your peak. Don’t wait until it’s too late – take care of yourself now to optimize your performance and stay in top condition for the challenges ahead. We are here to help! 

Here is a good read on how to bullet proof your back. 

https://youtube.com/shorts/k-7SQlrO4DY?si=XFHFDxKF4pY8kufT

https://youtube.com/shorts/j1bV41gRRAs?si=bqSX7zquPi84COu5

https://youtube.com/shorts/2BpLGQFMzIY?si=4uxjG6eAGMTZfPYS

4.  Fine-Tune Your Training Program:

Based on your assessment, develop a customized training program that addresses your strengths and weaknesses while preparing you for the demands of the quarterfinals. Incorporate a balanced mix of strength training, skill work, conditioning, and recovery to ensure comprehensive preparation. 

5. Understand the Quarterfinals Format:

Familiarize yourself with the format of the quarterfinals. Most gyms will have you complete this on your own time. Grab other athletes and some judges and make a game plan.  Pay attention to movement standards, time domains, and any equipment specifications to ensure you’re fully prepared for each workout.

As you prepare yourself for your quarterfinals journey, remember that you’ve already accomplished something remarkable by completing the Open. Now, with the opportunity to showcase your abilities in the quarterfinals, it’s time to channel your hard work and dedication into success. 

Trust in your preparation, stay focused on your goals, and approach each workout with confidence and determination. Whether you’re aiming to qualify for the next stage of competition or simply aiming to challenge yourself, embrace the opportunity for growth and enjoy the journey ahead. Good luck, and may you rise to the occasion and achieve your best performance yet in the quarterfinals!

The post Congratulations on Completing the Open! Here’s Your Guide to Prepare for Quarterfinals Success appeared first on Physio Room.

Will lifting heavy help you PR at your next race?

The goal of every good strength and conditioning coach is to enhance the physical preparedness of athletes for their sport. This kind of  training is done outside of working with a technical coach, in this example – a running coach. S&C coaches have three primary goals for their endurance athletes: improve performance, improve capacity for training, and lower the risk of injury. 

Myths about strength training for runners: 

• Will adding heavy lifts to my training program cause more soreness, and affect my ability to complete longer runs? No. An effective S&C program will focus on intensity over volume through selecting exercises that are pertinent to improving strength and coordination of movements that are specific to runners. There will not be a lot of time wasted on “junk volume,” and adequate recovery time will be built into the program. 
• Will lifting heavy add unwanted muscle bulk that will slow me down? No. A well designed S&C program for endurance runners would focus on power production, strength, and functional exercises to improve performance without increasing bulk. 

How does strength and conditioning benefit running performance? S&C programs are designed to cause several adaptations to the neuromuscular system. They will improve your body’s ability to generate force, more effectively use elastic energy from tendons, and help you run with more efficiency which will help you run farther by preventing muscle fatigue. 

All of this is to say – If you are an athlete, you should train like an athlete. Here is how you can incorporate S&C into your endurance training program:

If you want to run farther… 

Plyometrics/Power: Plyometrics: 3x/week @ 50 reps per session// Power: 30-70% of 1RM performed @ high velocity for 3-5 reps per set. 

Plyometrics are exercises that are used to make you more explosive in your movements – like pushing off the ground more forcefully as you’re running, and accepting the force through your tendons as you land. When you teach your body to rely on the elastic properties of tendons to repeatedly create force off the ground, your muscles will fatigue at a slower rate and you can run farther. 

Power exercises should focus on lifting a lighter weight fast. Because of the focus on speed you should reduce weight to 30-70% of your 1RM and focus on patterns that include “triple extension” (more on that later). Including plyometrics and power in your training benefits your feet, achilles/calves, hips, knees, and ankles which are all common sites of injury for endurance runners. 

If you want to run faster… 

Strength training: 2-3x/week @ 80% or more of your 1RM for 3-6 reps/set

Strength is required for muscle groups to produce force during coordinated movements. If you want to run faster, you need to be able to produce a high level of force rapidly. Running speed is directly related to the amount of force your body is able to produce against the ground. Also, it is no surprise that runners tend to suffer from common overuse injuries, known as tendinopathies. These occur due to the high volume and repetitive loading on the body (joints and lower limbs in particular for runners). When you strength train you are strategically placing load through a muscle with the goal of increasing its tolerance to repetitive stress. Training in this way helps reduce the risk of injury. 

My advice is to focus on one major lift, that you will perform heavy, per training block (4 week period). If you are training for strength you should focus on 80% or more of your 1RM for 3-6 reps/set. A heavy stimulus and fewer reps per set are required to create these adaptations. 

If you want to focus on running mechanics to make your body more resilient… 

Dynamic warm up/functional exercises: 3x/week @ 15-30 minute sessions. These can be performed after a short duration/high intensity training run. 

As discussed above, we want to focus on selecting exercises specifically for runners so we don’t waste time/effort on “junk volume.” For runners, a dynamic warm up should include hip mobility, single leg stability, hamstring activation, calf strength, and trunk control. Strength that you acquire in the gym does not always translate to activity unless you train it to do so. We want to make sure the strength you are acquiring from heavy lifting can be used to express force well during running. 

So for endurance runners it is important to choose exercises that will develop force to improve running and should involve the lower body producing “triple extension,” which is the action of the ankles, knees, and hips straightening in a coordinated pattern. Think of jumping straight up to create this movement. This type of training allows your body to accelerate at a high level of force similar to a running stride.  

In conclusion… 

No one falls in love with strength training by doing bridges or core work. Lifting heavy, training for powerful movements, and teaching our bodies to absorb and use high forces is vital to causing adaptations that will benefit your running performance. So will lifting heavy help you PR? If you follow a well designed S&C program, progressively increase your lifts, and provide plenty of recovery time… then yes, it will. 

P.S. Don’t forget to check out the Runner’s Checklist for a complete guide to running.

Sources: “Strength and Conditioning for Endurance Runners,” (Blagrove)

The post Endurance Athletes: The Common Disconnect With Strength Training.  appeared first on Physio Room.

Before picking up a kettlebell to complement your endurance training, the first step is often to unravel suboptimal movement patterns. 

What causes these patterns? 

The human body’s desire for efficiency (when cycling and running) tend to enhance movement patterns unique to each person, a.k.a a neuromuscular rut. 

Challenging and changing default patterns is the hardest part of any rehab or performance program. It only gets harder with age. 

Are weak muscles to blame? 

Unlikely. For cyclists, poor awareness with the sport’s primary movements, hip hinge and lunge, are often the root cause of knee or low back pain. Layering weights on top of bad movement patterns exacerbates issues, or at best, performance and wellness benefits are mitigated. 

Most that struggle with low back pain don’t realize that “the core” includes our gluteal muscles. The hip hinge for cyclists is a key comment to more fun on the bike with less pain. 

The first step, which is common even among elite athletes, is for clients to proficiently recruit and identify well with the left and right side glute complex. Then have the glute be the primary sensation during functional movement patterns such as hip hinge, squat and lunge. 

Mentally and physically reorganizing how we move is often the most powerful, and most challenging, component towards resolving long standing low back pain. 

Learning to move better is a skill. This is where a great physical therapist can use their expertise in identifying detrimental movement patterns to help you move more efficiently and maximize your athletic performance. 

Check out this article by Training Peak for the best strength exercises for cyclists.

The post Endurance Athletes: The Common Disconnect With Strength Training.  appeared first on Physio Room.

Do you have low back and/or knee tightness when riding? 

The gist: There are 6 primal functional movements of the human body. Of those, the hinge and lunge are the two primary movements for mountain biking. Mastery of these two movements off the bike provides numerous riding advantages, but ultimately leads to more fun and less back pain on the bike. 

Squat vs Hip Hinge:

The What: Squat biases the knee and quads whereas the hinge biases the hips and glutes. 

The Why: Joint angle influences muscle function = Put your body in a position that takes advantage of our workhorse gluteal muscles to reduce back pain on the bike. .

Part 1:(Hip hinge vs squat) 

Part 2:(cycling specific hip hinge)  

Lunge Pattern:

The What: Pedaling is essentially a lunge pattern performed over and over. And over. 

The Why: Large left vs right lunge asymmetries and poor dynamic control are also present during the pedal stroke, leaving untapped performance and comfort on the table. 

Part 1: (click here and watch the pedaling dynamics self assessment)  

Bike Fit for High School Riders

Why are bike fits important for all ages and levels of riders?

The latest and greatest bike doesn’t mean much if the rider is not set up to take full advantage.

Comprehensive bike fitting not only involves adjustments of the bike itself (biomechanical), but also teaches riders about their compensatory movements (proprioception) and how to move well (neuromuscular) on the bike once it has been fit. 

Physio Room Bike Fitting: Biomechanical changes + Neuromuscular Awareness 

How a rider pedals, functions, and feels on the bike are often overlooked components during a bike fit. As a physio and experienced bike fitter I can help ensure form and function meet.  

How a bike fit can improve performance

• Reduced injury risk allows training consistency without unwanted time off 
• Improved posture and body position aids breathing pattern and oxygen delivery 
• Improved efficiency via improved muscle recruitment and load distribution through muscles and joints
• Less overall energy waste 

Rundown

Ultimately,  preparation and recovery and optimizing riding comfort and efficiency equates to performance and fun for any rider. 

Tim Tracy, DPT, OCS, CSCS: Physical Therapist, Bike Fitter

The post #1 way to prevent low back pain on the bike appeared first on Physio Room.

This is a question that we empower our clients and patients to ask themselves when they come to us experiencing pain or physical issues. 

Dr. Andrew here, and I want to tell you about a friend of mine who came to me a few years ago for some advice about her mom’s knee pain. 

She’d torn her meniscus a few years prior, and was experiencing a pain that limited her mobility throughout her daily life. These are the types of problems that we solve here at Physio Room, and I am always happy to try and assess these issues. 

Her orthopedic doctor prescribed periodic cortisone injections in her knee to subside some of that pain. BUT, this method simply wasn’t working for her body. Her doctor was just delaying the inevitable knee replacement that she’d need after a few more years of this pain.

I started asking questions. I wanted to know if it was an acute tear due to a twist or a slip or if it was an injury. Or did her knee just start hurting? How old was she? Was there knee locking or patching or any sensations other than pain? 

I was trying to figure out if it was actually the meniscus that’s causing the knee pain. 

I believe that physical therapy should have been one of the first solutions to the knee issue that this woman was facing. Cortisone shots are an outdated method. 

Repeated cortisone injections are actually not healthy for the same joint or for our body in general; it delays and limits our body’s natural healing processes. 

Yes, they’re great at reducing pain. Yes, they can be great for diagnostic procedures to help determine if the area you’re putting the injection is, in fact, the area of the source of pain that can help rule things in and rule things out. But repetitive shots will not rehabilitate the body or fix that pain.

My friend’s mother received conflicting information, and ultimately didn’t know what other options she had.

I wish, as a healthcare professional, that other healthcare professionals would stop using negative, limiting language, and speak on the positive side of things. Instead of mentioning what patients can’t do anymore, we should instead focus on what they CAN still do. And what they’ll be able to do if they take control of their own care.

There could have been many reasons as to why this woman was experiencing this knee pain. It may not have only been the meniscus tear. Her general health could have been affecting her pain. 

How we eat, how we sleep, how we manage our stress, and how we manage our activity level have just as much if not more to do with our pain level than just having a meniscus tear.

You have to be the advocate for yourself or for your family member, and ask the challenging questions and be willing to push back and not just take the answer that is given to you. 

It was pretty clear to me through the conversation with my friend that her mom had not been thrilled with how her situation was being managed.

But she just didn’t know any better.

She was just expecting that the provider was going to direct her in what was the best course of care for her in that situation.

So for yourself, when you have something that’s bothering you, I am giving you permission to ask challenging questions to your providers to do your own research and come to those appointments with thoughts and ideas and not just expect that person to know what’s best for you. 

Because as a provider, we have a lot of great ideas, but nobody knows your body better than you do. No surgeon, no physician, no physical therapist, no chiropractor knows your body better than you do. And you know how it feels better than anyone else.

Want to hear more about Taking Control of your Own Care? Listen to my full podcast episode on The Code here.

The post Take Control of your Own Care appeared first on Physio Room.

At Physio Room, our main goal is to help our clients enjoy their lives the most that they can. 

Because life is about 2 things: enjoying as much of it as possible and staying connected to the people we love.

When pain gets in the way of being able to do that, it’s our mission to step in and guide you through it (and OUT of it) so you can continue to move along in the journey of your life.

Back pain can be debilitating, and our client Scott knew this all TOO well. (cue the Taylor Swift song)

We met Scott at a time in his life when his back pain was so bad, he couldn’t bend over to tie his shoes. Not only that, but he couldn’t bend over to pick up his grandkids.

Are you just as heartbroken hearing that as we were?.

The Physio Room team was on a mission to make sure that Scott could do all of the things that he wanted to do (without pain) including picking up his grandkids. Because those are moments that no one should miss out on due to something like back pain.

So we got to work. 

Our approach is simple yet effective. RESET. RESTORE. RELOAD.

Yes, we did the dry needling, the cupping, the manipulations, and the massage… but those modalities only typically provide short term relief to a long term problem. So this is where that 3 step process comes in. 

For Scott, we hit the RESET button by using those treatment modalities. 

This allowed the system to calm down so that Scott could begin to RESTORE normal movement patterns.

As Scott continues to come in and see us, we’re re-teaching him how to move properly, brace his core, engage his glutes, and stabilize movement so he’s able to confidently pick things up and not have his back take over. 

This is where RELOAD comes in. By incorporating strength training, we can mimic the movements he does in his everyday life with weight so he’s fully prepared to lift a 50 lbs kid with ease. 

After just 3 visits at Physio Room, Scott was no longer in pain. The back pain was gone and the pain that ran down his legs was gone. 

When you’re able to put those pieces together and reset, restore, and reload instead of putting a bandaid on the problem, you’ll find that you can stay out of pain much longer and reduce your risk of future pain and injury. 

Are you and Scott similar? Are there things that are important for you to not miss out on? Give us a call at 720.316.9974. We want to help!

The post Scott’s Success Story appeared first on Physio Room.

Whether you travel frequently for work or you go on the occasional family vacation, it’s important to know 2 things; 1. That you can actually make healthy choices while on the road (or in the air) and also 2. How to actually make those choices.

So today let’s talk about 3 ways you can set yourself up for success when traveling!

The truth is, travel presents a lot of situations that are simply out of our control and it can make putting your fitness foot forward or putting your health first when you’re traveling.

There’s going to be a lot of things out of your control.

You’re not going to be able to control if the flight gets delayed.

You’re not going to be able to control if somebody sitting in the row next to you is keeping you awake and you’re trying to get some sleep.

You’re not going to be able to control the fact that there’s a child on the plane who’s having some challenges and they’re crying or just being loud.

But there’s a lot of things that are in your control. Those are the things we’re going to focus on; control the controllable!

1. Sleep

Have you ever experienced jetlag? It can throw off your entire routine and make traveling a bit rough. One of the best things you can do before you travel (especially if you’ll be crossing multiple time zones) is getting adequate sleep beforehand!

Don’t go into your trip sleep deprived. When your body’s clock gets thrown off a little bit during travel, you’re going to be well prepared to buffer your sleep. The more you focus on your sleep beforehand, the better off you’re going to be on your trip. You can even try to shift your body’s clock a few days before you travel to prepare yourself for a new timezone by going to bed 30 minutes earlier or waking up 30 minutes earlier.

You could also be more intentional with flight times if you have the option. If you have a 6 or 7am departure, you’ll probably need to wake up around 3 or 4am to get to the airport in time. As opposed to picking a 10am flight which would afford you more sleep and set your travel day up better for success.

2. Hydration

Hydration is underrated. Especially if you’re at a high altitude. So be sure you’re hydrating appropriately with adequate water intake. Hydration isn’t just about water intake, though. Electrolytes play a big role. We suggest making sure you have a good ratio of sodium, potassium, and magnesium. This is especially important for those traveling for athletics or exercise.

Now, let’s talk about that drink cart on the plane. It is very common for people to drink things whether that’s alcohol, soda, ginger ale, orange juice, or any of the other drink options that are complimentary on your flight. If you can avoid those highly sugary drinks on the plane, that’s going to set you up so much better to feel better during your travel.

3. Snacks

Packing your own snacks when traveling can help you stay on top of your goals and provide quality fuel and energy throughout your day. When choosing your snack, prioritize protein and healthy fats if you can. Here’s a few travel snack ideas:

Beef jerky

Greek Yogurt

Nuts

Protein powder

These types of snacks are going to sustain you, satiate you and make you feel full significantly longer. The more we can reduce the highly processed sugary carbs that are going to be very easy and quick and convenient during travel, the better.

So there you have it! Three simple ways you can set yourself better for success when you travel so you don’t feel sluggish and completely depleted of energy when you’re on your way to your destination.

Did you find this helpful?

If so, share this blog with a friend that could benefit. It’s the small choices we make daily that make the biggest difference. If you master those, you’ll be unstoppable – even when life becomes out of our control.

The post How to Make Healthy Choices While Traveling & Stay on Top of your Goals appeared first on Physio Room.

With over 40 muscles in your back, many get used when you’re doing an arm, back, or full body workout. Injuries in this area are common but they can be prevented with the correct movement mechanics.

Dr. James Stetson is a Movement Specialist and Chiro here at Physio Room who understands how it feels to suffer a harsh back injury in the gym. While deadlifting, before putting on a belt, he pulled from the floor and felt a pop in his back (oof, sound familiar?). From the moment he heard the snap, he keeled over in excruciating pain.

As he continued to move, Dr. James quickly realized that this injury was not one that could just be “walked off” like he hoped. That excruciating pain wasn’t going anywhere and he spent the next week laying on his floor, unable to move due to the pain that’d run down his spine.

Knowing that he wanted to get back to his normal range of motion, Dr. James continued to do small movements like press-ups, small rotations, pelvic tilting, and other small motions until he felt that point of pain. Within the week, he was back to playing golf and taking time to rebuild his movement patterns before returning to heavy lifting and his regular workout routine.

Through those small movements, Dr. James stuck with (and swears by) a few tips and tricks to help curb back injuries and lower back pain in general.

Everyone’s movement patterns look different in the gym and during day-to-day life because everyone is built differently, inherently moves differently, and does different activities that require unique movement patterns.

Before you hit the gym next, consider these tips from Dr. James to help prevent back injuries:

1. Neutral spine

Try to keep your spine braced during your workout. This is paramount to keeping your back strong and bypassing lower back pain. 

2. Tall chest

Keep a tall chest and show off your t-shirt. Pulling your shoulder blades back will turn on your lats and allow you to drive through your legs. 

3. Engage your glutes

Push your knees outwards to engage your glutes and create a strong core. Anytime you squat or deadlift, create external pressure between your knees by pulling them away from each other slightly.  

4. Push the floor away

Don’t pull on the barbell or whatever weight you’re pulling off of the floor. Instead, push the world away from your loading point. 

5. Finish tall

Don’t overextend or hyperextend. Stand tall, finish your reps, and get your shoulders slightly behind the barbell. 

Want to learn more about these 5 critical bullet points in detail and see Dr. James demonstrate how to bulletproof your back in the gym? Fill out the form to download our full EBook below for more information.

The post Avoid the “Pop” – Why It’s Important to Bulletproof your Back in the Gym appeared first on Physio Room.

As humans, we were built to withstand running for long periods of time at various speeds. However, this highly repetitive activity inherently involves a significant level of impact, leading to a plethora of injuries. Have you met a runner that hasn’t dealt with some sort of injury? Odds are you haven’t. The majority of injuries that runners sustain involve areas ranging from the lumbar spine (lower back) to the foot.

The seven most common injuries runners experience include the following:

1. Runner’s Knee (AKA patellofemoral pain syndrome, or PFPS)
2. Achilles Tendonitis/Tendinopathy
3. Hamstring Issues
4. Plantar Fasciitis
5. Shin Splints
6. Iliotibial (IT) Band Syndrome 
7. Stress Fractures

For good measure, I would like to add to this list an eighth item, lower back pain (LBP). I have worked with countless runners who experience lower back pain, often in conjunction with one of the other pain points listed above. That brings us to a critical focus point: injuries are never treated in isolation. What do I mean by this?

When someone comes to the clinic with knee pain, we know that only treating the knee will not solve the problem. When treating any patient, our first goal is to first help them manage the symptoms so they can remain as active, and healthy, as possible in their discipline. Once the symptoms are under control, we aim to identify the root cause of the issue. Lastly, the goal is to educate the client on how to best manage the issue independently to prevent it from recurring. 

Read “Rethinking Running Injuries – 4 Causes You Should Be Aware Of”

Treating the seven common injuries listed above generally comes down to managing the runner’s training load. Take care of the easy “wins” first so you can then focus on areas that may need more attention such as adequate mobility, strength work, gait analysis, and more.

Are you battling a running injury? I encourage you to give us a call at 720.316.9974 for a Free Discovery Session to see how we can help you resolve your injury once and for all.

Watch the “Ready to Run Checklist” Video Series to enhance your mobility and prevent injury.

The post What Are The 7 Most Common Running-Related Injuries? appeared first on Physio Room.