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!

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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.

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.

So you want to be a runner? Go out, let the sun and breeze hit your face, and cruise down the path without a care in the world. Sounds nice. Maybe you have a race in mind. You’re going to run a local 5K/10K and have a nice after race beer. You’ll get your T-shirt, finisher’s medal, maybe even brunch with some friends on the way home. These are the ideal scenarios, but not always how things play out.

It’s no secret that running is one of the most popular forms of exercise around the globe. Every year, millions of people lace up their shoes and go run. The unfortunate reality however, is that the vast majority of those people wind up injured every year as well. What follows is often worse, those nagging injuries get ignored or trained around and lead to even more issues.

Let’s take a closer look at one of the more popular races, the marathon (26.2 miles).

– There are approximately 30 million regular runners in the US.

– There are over 1,100 marathons held each year in the US.

– ~90% of marathon runners sustain an injury during training.

– Each year, ~80% of runners sustain an injury that forces them to stop running.

– There is an inverse relationship between the cost of a running shoe (the US running shoe industry rakes in about $4 billion a year, by the way) and the likelihood of a runner getting injured. In other words, the more expensive your running shoe, the more likely you are to get hurt. “So which shoes should I buy?” you might ask… Well, that’s a topic for another day. My recommendation for now, just wear what is comfortable to you and don’t worry about the price, brand, features, or what your friend is wearing.

So now you might be wondering, how can you make sure you are able to run without being injured? Great question! Because let’s be honest, telling a runner to stop running is like telling them to stop breathing or telling a fish to stop living in water… That’s just crazy!

There actually is a way for you to run, enjoy it, get good at it and even stay healthy. Our running checklist below is a good place to start.

In this checklist we dive into the 12 essential areas that can impact your ability to run effectively. From head to toe, warm up to cool down, we’ve got you covered. To see our complete list click the link below!

Stay tuned for more running related posts as the weather continues to warm up!

Stay safe & stay healthy, 

Andrew

The post Running: Expectations vs. Reality appeared first on Physio Room.

COVID-19 Is changing the way we do business and is changing the space where you work from. If you’re “working from home“ for the first time, then you are not alone. With the new stress of working in a new environment comes new pains and aches that are preventable. Do yourself a favor and set it up properly from the beginning, claim your FREE “work from home” consult.  

If you have started slouching on the couch while working, overreaching at the kitchen table, or rounded forward with your head reaching towards the screen, then we should talk about your new “office” space.  Our desks were not made for us, they were made for anyone. Dr. Chris, owner of Physio Room, is here to show you how to make your desk adapt to you and not the other way around.

#1 Chair Set-Up

Most desks are set up at 30 inches and will be too tall or too short for some, and we need to adjust the chair height to accommodate. The first thing that you should set up is the chair height to your desk, this allows your elbows to be flexed at 90°. If you have to raise your chair up too high, then you may need a foot rest to keep your feet flat on the floor. Having your feet flat on a surface allows your knees and hips to maintain a 90° bend.  Knees and hips bent to 90° allows for a more natural position that will not overly stress your lumbar spine and help prevent low back pain. 

#2 Monitor Set-Up

We have all seen that coworker rounded forward like the hunchback of Notre Dame with their chin and head protruding forward getting sucked into their computer screen like a scene out of Poltergeist. Don’t do that. 

If you can set your monitor up at eye level and keep the monitor within an arms distance, then you will be able to maintain normal postural alignment. This will reduce the amount of repetitive strain on your neck muscles and allow you to avoid unnecessary headaches and neck pain.

If you are using a laptop, then it would be a good idea to use a kickstand to elevate the screen to eye level and have a remote keyboard to use. If your monitor is too low or too high, then this will put a kink in the spine and create a fulcrum point that will overly stress the cervical spine and create neck pain. This can lead to increased nerve irritation and numbness and tingling.

Dual monitors. If your work requires two monitors, then position yourself to be in the middle of both monitors so you can use your eyes to scan left and right and not have to turn your head significantly to one side or the other. When we see office workers in the PT clinic with neck pain that have dual monitors, we often see the mistake of keeping one monitor directly in front and having the other monitor offset resulting in a slight head turn consistently throughout the day.  That leads to a repetitive strain on those tissues and increased risk for irritation and injury.

Mouse and phone position. Keeping the mouse and phone close to you so that you can rotate your arm with your elbow at your side and reach the phone and mouse without reaching from the shoulder. 

Proper phone use. If you were going to be on the phone frequently, then it is recommended that you purchase a quality headset. Otherwise, you should hold the phone in your non-dominant hand so that you are able to write information down with your dominant hand. This allows you to write down the information without having your shoulder shrug up into your ear and avoiding unnecessary stress and strain on the nerves and joints in your neck.

#3 Create A Movement Rich Environment

Every 10 to 15 minutes, you will slip back into a default posture no matter how perfect you set up your desk. There is actually no such thing as “good posture”.  A “good posture” is a constantly changing posture.  We were not designed to sit static for periods of time. 

Here are the top 4 desk exercises to perform throughout the day.

#1. Chin Tucks x15 reps and one 30 second hold

#2. Upper Trapezius Stretch – x 60 seconds each side

#3. Scapular Retraction – 15 reps

#4. Pelvic Tilt – x15 rep

#5.  Lastly and most importantly, get up, move around, go get a drink of water, and try to get in 10,000 steps per day.

#4 Set Your Desk Up Correctly Today!

As an ergonomic expert and a doctor of physical therapy, I would like to help you set that up. I would like to offer you an absolutely free consult to assess your current “work from home” set up during this Covid Crisis.  We can set up a zoom call and look at exactly where you are sitting/standing and provide our feedback on what you could improve.  

The post Ergonomics Expert Explains How To Set Up Your New Office Space. appeared first on Physio Room.

A highly effective method of applying a distraction force used to relieve neck pain for individuals suffering from arthritis, herniated and/or bulging discs, cervical muscle strains and spasms. 

What Does Traction Do For Your Neck?

Cervical traction equipment works by gently pulling the head away from the neck. By doing so: 

1. The muscles along the spinal cord begin to relax and gradually stretch, along with ligaments around the spine.
2. The intervertebral space of the spine expands, which brings blood flow, circulation, and nutrition to the areas which were being compressed.
3. Increased circulation helps to oxygenate muscles, nerves, tendons, and ligaments, which leads to decreased pain and increased mobility.

Pinched nerves are released. Herniated and bulging discs reduce. pressure is relieved. 

What Is a Cervical Traction Device and What Makes The Neck Hammock Different?

In the past, individuals could only receive traction at a physical therapist’s office. But these visits are often time consuming, inconvenient, and costly.   

Today, there are many at-home cervical traction devices, but most are complex, cumbersome, bulky, expensive, and potentially injurious.  

What is needed is an easy to use, compact, non-marring, effective traction device that minimizes discomfort and avoids potentially injurious stresses, while giving the patient ultimate relaxation and pain relief. 

And that’s how and why The Neck Hammock was created!

Can The Neck Hammock replace physical therapy?

While The Neck Hammock achieves many of the same benefits of physical and massage therapy, it is not meant to replace these modalities.

The Neck Hammock is meant to be a compliment to these therapies, which can be used every day to help relieve pain and protect against future injury. 

Can anyone use The Neck Hammock? 

The Neck Hammock is ideal for:

• Office workers
• Students
• Athletes
• Shift workers
• Laborers
• Drivers
• Bodyworkers 

Do not use The Neck Hammock if you have:

• Acute Cervical Injury 
• Spinal Instability 
• Spinal Hypermobility 
• Neck Tumors 
• Rheumatoid Arthritis 
• Osteomylelitis
• Under age of 16
  
  Consult with your Doctor or physical therapist to see if Cervical Traction equipment is right for you

What does neck traction help with and what are some of the symptoms that the Neck Hammock helps to improve?

The Neck Hammock is a non-surgical treatment option that uses uses cervical traction to provide fast neck pain relief, and a faster recovery from neck injuries, without the need for medications or surgery.  

• Neck, head or shoulder pain 
• Tension headaches
• Poor posture
• “Upper back Hump” aka Dowager’s Hump 
• Herniated, compressed or bulged discs 
• Pinched nerves 
• Cervical neck and muscle spasms
• Osteoarthritis 
• Physical and Mental Stress
• Muscle tightness
• Decreased range of motion and mobility of the neck
• Poor sleep due to anxiety and restless thinking before bed.
• And others

If the Neck Hammock treatment works on my symptoms, will I have to use it forever?

The analogy that we like to use relates to stretching. If you have tight hamstrings and stretch them once, you are going to get immediate relief. But if you don’t continue some sort of a maintenance stretching program, your hamstrings will become tight again. The Neck Hammock works similarly in that it’s a fantastic maintenance tool that helps promote spinal hygiene and joint mobility. This is what makes it an effective long-term solution to your neck pain and tension headaches. The frequency and duration of use truly depends on the person. As you become more mobile, you will need to use less and less.

What is the Neck Hammock made of?

Fabric Composition: 80% polyester, 20% spandex

How far should the top of your head be from the wall/door that the Neck Hammock is attached to? 

There is no exact number as the objective is to feel a comfortable, gradual stretch and much of it depends on how it feels for you. Ideally, we recommend that the base/pad of the Neck Hammock be approximately 2-4 inches off the ground when assembled, however, as for the distance between the hammock and the y-axis (e.g. wall or door), it will also depend as to which angle feels relaxing and comfortable for you.

1. If you are seeking a more aggressive stretch, scoot away from the wall or door. Start more conservatively and see how your body responds after 1 session.
2. If the stretch is too much, move back towards the wall or door.
3. Your body is very smart, it knows what it likes and doesn’t like. If the stretch feels too strong, then it probably is. Adjust the tension based on Your needs.

You can also check out the instructional video on our how to use page to help you set and adjust the Neck Hammock: Click Here

Should you start off with 15 minutes 3 times per day, or start slowly, e.g. 5 minutes at a time?

It mainly depends on the person using the device. We recommend starting at 10 minutes at one instance and working your way up from there. If your neck is in a bad shape, you may need to use it 2 – 3x per day up to 15 minutes (allow at least an interval of 4 hours in between sessions and a strict maximum of 15 minutes per session) at a time but as your range improves and the pain or discomfort subsides, then you can also decrease the frequency and duration of the stretch. However, should the 15-minute duration give you either a headache, or feeling of dizziness/nausea, or back pain, then you may need to decrease the time and place the pad more towards the middle of your neck.

We like to compare this in improving hamstring flexibility. If you have REALLY tight hamstrings, then you are probably going to need to stretch them 2 – 3x a day for a few weeks to see significant physical change. If you have relatively flexible hamstrings, then you probably only need to stretch them 3 – 4x per week.

Should the back pad inside the Neck Hammock go against the middle of your neck or at the top of your neck cradling the skull

This depends on your body as your neck will have a preferred position. We recommend trying both (placing the pad at the back of the head/base of the skull OR at the middle of the neck) and do what feels best and most comfortable for you.

For example, if you know that you text a lot or usually do things that keep your head in a downward position for extended periods of time, your neck probably needs to restore its natural “C-curve” so moving the pad to the middle of your neck will help restore that natural curve.

On the other hand, if you have a desk job, travel a lot, or sit all day, you can probably benefit from the neck hammock most by having the pad under the base of your skull for general neck traction.

The post Why the Neck Hammock? appeared first on Physio Room.

Physio Room opened doors a little over one year ago and we are excited to be growing our dedicated team. We currently staff 2 PTs, a front office manager and a marketing/social media director. We are looking to hire an additional PT to help continue to grow and manage the Highlands Ranch location. 

PTs working with our clinic are passionate about fitness and about providing our unique brand of individualized care. PTs are asked to teach workshops on a monthly basis and hold a high degree of active community involvement. We are looking for an enthusiastic go-getter who wants to work with the owner to build this unique business, not someone only interested in working within the business and for the owner. An ideal candidate wants to work for a high-energy and innovative company, has a strength/conditioning/performance background, strong manual therapy skills and is looking for an amazing opportunity to learn and grow personally and professionally alongside our team. 

Bonus if interested in women’s health/pelvic floor physical therapy as this would be a big asset to our company.

Please send your resume with attached cover letter and references to Chris Robl: chris@physioroomco.com

We look forward to you joining the team!

The post We Are Growing! Are You our Next Physical Therapist? appeared first on Physio Room.

Shoulder pain can be debilitating. It can keep you from doing the things that you love like working out, golfing, cycling, crossfit, the list goes on and on. The pain can be challenging to manage. You may find yourself asking: Should I ice it? Can I move it? How did this happen? When will the pain go away? These are some of the most common questions that come up when we have an injury. Shoulders are no exception to the injury bug.

The shoulder is the most mobile joint in the body. More movement – or range of motion – comes from the shoulder joint than any other spot in our bodies. Due to the amount of movement that the shoulder has it can be more prone to injuries than other areas of our body. Some of the most common ways to injure the shoulder include overhead sports, overhead lifting, and poor body mechanics. What can we do to avoid these injuries?

In order to prevent the onset of shoulder injuries we need to take a multi-faceted approach. Our bodies must move well. Think of our muscles as working as a system. Each part of the system must function well in order for the whole thing to be successful. If one or multiple parts are not moving well, then inevitably we will see a decrease in the system’s performance. The system must be strong as well. If one part is working much harder than the rest, it will more likely fail first. A system that is strong, and moves well – is mobile – must also be stable. When one of these components fails, we may begin to experience pain.

When one of the pieces of the shoulder system is not working well it is advantageous to address these issues quickly. Below you will find a few different mobility drills that aid in improving the quality of your shoulder movement. Please feel free to watch the videos below.

For more information about the shoulder Physio Room will be hosting a workshop on Shoulder Pain on Tuesday November 19, at 7pm, located at : 8925 S Ridgeline Blvd #102, Highlands Ranch, CO 80129.

Click here for details and to sign up: https://signup.physioroomco.com/shoulderseminar

Shoulder Mobility for Overhead Movements

Super Front Rack

Shoulder Openers with Resistance Band

Pec Opener with Resistance Band

The post Are You Living With Shoulder Pain…? appeared first on Physio Room.

Golf is an intricate sport and your swing is the most important piece of the puzzle. Ensuring you are making the most of your swing will not only improve your game but also help protect your body as you play.

So, how can we make improvements cost-free and on your own time? The proper warmups can help along with a couple of quick mobility drills. Check out these instructional videos – try them out and let us know if you notice a difference!

Pre-Game Warmup

Prayer Stretch

Pelvis Mobility

Thoracic Mobility

The post Want To Improve Your Golf Swing? Tips and Tricks… appeared first on Physio Room.