Love CrossFit? Then you know how demanding it can be on your shoulders—especially during gymnastics moves like pull-ups, muscle-ups, and dips. But if you’ve ever felt nagging shoulder pain, “chicken winging” could be the culprit. This common movement flaw—flaring the elbows and externally rotating during transitions—puts excessive strain on your shoulder, particularly the subscapularis muscle. Here’s what you need to know to keep your shoulders strong and pain-free!

Why does this happen? 

This happens when athletes rely too much on their biceps and upper trapezius instead of properly engaging the shoulder’s stabilizing muscles. As a result, the shoulder rotates at the wrong time, leading to inefficient movement and poor mechanics.

In a kipping pull-up or muscle-up, for example, the goal should be to maintain strong, controlled shoulder engagement throughout the movement, using the lats and rotator cuff muscles in proper coordination. However, when the elbow flares outward in a “chicken wing” position, the shoulder’s internal rotators (especially the subscapularis) are compromised.

The Role of the Subscapularis:

The subscapularis is one of the four muscles that make up the rotator cuff, but it’s often overlooked in conversations about shoulder health. This muscle plays a vital role in internal rotation and stabilization of the shoulder joint. When your elbows flare out during exercises like muscle-ups, the subscapularis is forced into a vulnerable position where it’s overstretched, potentially leading to strain.

Symptoms of Subscapularis Strain:

– Deep, aching pain in the front of the shoulder

– Reduced internal rotation strength

– Difficulty or pain when reaching behind your back

– Shoulder instability or a feeling of weakness during pressing movements

How “Chicken Winging” Leads to Subscapularis Strain:

When you “chicken wing” during transitions in pull-ups or muscle-ups, your shoulder is placed in a suboptimal position. Instead of relying on the strength of the lats, teres major, and external rotators, the subscapularis is placed under excessive tension as the shoulder rotates outward with little support. Over time, this can cause microtrauma, leading to strain or even more severe injuries if not addressed.

CrossFit athletes who are newer to gymnastics movements or those pushing to increase reps and volume are especially prone to this issue. Without adequate control or body awareness, the shoulder becomes vulnerable to repetitive stress and strain.

How do we fix this? 

One of the most important strategies to prevent subscapularis strain and shoulder injuries in general is to gradually build loading tolerance in your shoulder. This means increasing the resilience of your shoulder muscles and tendons to handle the load and stress imposed by gymnastics movements. Emphasis should be placed on: 

1. Proper Technique
2. Strengthen the Rotator Cuff
3. Controlled Isometrics & Eccentric Strength
4. Progressive Overload

Be Proactive: 

If you’re experiencing shoulder pain or suspect a subscapularis strain, reply to this email and we can help! We will assess your movement patterns, provide targeted strengthening exercises, and help you CrossFit pain-free!

Take care of your shoulders so they can take care of you during your workouts!

Written by Ally Nelson – PT, DPT, OCS, SCS, CSCS, CIDN | Physio Room

The post Shoulder Pain in CrossFit: Avoiding “Chicken Winging” & Strain appeared first on Physio Room.

Scaling CrossFit: Train Through Injury with Your PT

Injuries can be frustrating for athletes—I’ve been there myself. Often, they lead to unnecessary time away from the gym. However, with the right approach, injuries don’t have to mean complete rest. Scaling workouts and working closely with a physical therapist specializing in CrossFit rehabilitation can keep you training safely while allowing your body to heal.

The Role of Scaling in Recovery

At Physio Room, we believe that complete rest isn’t always necessary for most injuries. In fact, controlled movement and modified workouts can help maintain strength, promote blood flow, and prevent deconditioning, leading to a faster recovery. For instance:

• Shoulder injuries: Swap overhead presses for single-arm landmine presses or sled pushes.
• Knee injuries: Focus on upper-body strength or seated cardio.
• Wrist injuries: Prioritize lower-body exercises like lunges, deadlifts, and sled drags.

How a Physical Therapist Can Help

A CrossFit-focused physical therapist at Physio Room can customize a plan to modify movements safely based on your specific injury. They assess your movement patterns, identify safe exercises, and correct imbalances that might have contributed to the injury.

For example, one of our recent clients was dealing with a Rotator Cuff strain. Instead of completely avoiding upper-body work, we recommended skipping overhead presses with the barbell or dumbbells, which put excessive strain on the injured area. Instead, we had him perform Landmine Presses, which require less stabilization and allowed him to continue training without increased symptoms.

Staying Active and Motivated

Injuries can be mentally tough, but at Physio Room, we focus on what you can do:

• Replace high-impact moves: Swap box jumps for step-ups or running for rowing.
• Use alternative equipment: If barbell lifts are too taxing, use dumbbells or kettlebells.
• Embrace skill work: Focus on mobility, core strength, or conditioning during recovery.
• Stay connected: Attend gym classes for support or help coach others to maintain motivation.

Bottom Line

An injury doesn’t have to derail your progress. By scaling workouts and working closely with a CrossFit-specialized physical therapist at Physio Room, you can stay active, recover effectively, and come back stronger.

Written by Jack Butler – PTA, Strength Coach | Physio Room

The post Scaling CrossFit: Train Through Injury with Your PT appeared first on Physio Room.

At Physio Room, we know how frustrating and debilitating headaches can be for athletes and active individuals. Often caused by muscle tension, poor posture, or spinal misalignment, these headaches stem from underlying musculoskeletal issues. Our Reset, Restore, Reload approach targets the root causes, providing lasting relief through a structured, hands-on treatment plan. Each phase is designed to alleviate pain, improve function, and build resilience—so you can move better, train harder, and stay headache-free.

Phase 1: Reset

The first step in the process is the Reset phase, where our primary focus is to alleviate the immediate pain and discomfort caused by headaches. This phase aims to reduce muscle tension, improve joint mobility, and address soft tissue imbalances.

Joint Manipulation and Mobilization

At Physio Room, our therapists utilize joint manipulation and mobilization to address restricted movement in the cervical and thoracic spine—often the main culprits of headaches. By improving range of motion and relieving pressure on the nerves, we can help reduce the intensity and frequency of headaches. Research shows that spinal manipulation is especially effective for cervicogenic headaches, which originate from issues in the neck [1].

Dry Needling

Dry needling is another powerful tool we use during the Reset phase. This technique helps release trigger points (knots in tight muscles) that contribute to headache pain. By targeting specific muscles like the upper trapezius, suboccipitals, and levator scapulae, we can reduce muscle tension and referred pain to the head. Studies confirm that dry needling can significantly alleviate tension-type headaches [2].

Phase 2: Restore

Once immediate pain is managed, we transition to the Restore phase, where we focus on improving mobility and addressing deeper soft tissue restrictions. This phase is essential for correcting the underlying causes of headaches.

Instrument Assisted Soft Tissue Mobilization (IASTM)

During the Restore phase, we employ Instrument Assisted Soft Tissue Mobilization (IASTM) to break down scar tissue and fascial restrictions in the neck, shoulders, and upper back. This technique is particularly effective for athletes who experience headaches due to muscle overuse, poor posture, or previous injuries. IASTM enhances circulation and promotes healing by improving tissue mobility, and research supports its effectiveness in reducing soft tissue restrictions [3].

Gentle Corrective Exercises

In this phase, Physio Room therapists introduce gentle corrective exercises to help restore posture and improve alignment. These exercises focus on enhancing flexibility and retraining movement patterns, ensuring that the body functions optimally without placing undue strain on the neck and upper back. Corrective exercises are key to reducing future headaches by addressing postural and movement issues.

Phase 3: Reload

The final phase, Reload, focuses on building long-term resilience. After reducing pain and restoring proper movement, we shift our attention to strengthening the body to prevent future headaches and improve overall performance.

Progressive Corrective Exercises

In the Reload phase, we progress to more challenging corrective exercises that aim to strengthen the deep stabilizing muscles of the neck, upper back, and shoulders. These exercises help develop postural endurance and mobility, essential for preventing headache recurrences. At Physio Room, we tailor each exercise plan to meet the individual needs of our patients, ensuring they build the strength and resilience needed to stay headache-free.

Building Resilience for Long-Term Relief

Our ultimate goal at Physio Room is to empower patients to manage their headaches long-term. Through education on posture correction, ergonomic setups, and movement strategies, we equip our patients with the tools they need to maintain pain-free movement and excel in their daily and athletic activities. Studies show that combining manual therapy with targeted exercise provides significant long-term benefits for headache sufferers, reducing both the frequency and intensity of headaches [4].

Conclusion

At Physio Room, our structured approach to managing headaches—Reset, Restore, and Reload—provides comprehensive, long-lasting relief. From reducing acute pain with joint manipulation and dry needling to building strength and resilience with corrective exercises, our sports performance physical therapists offer a complete solution to address the root causes of headaches. If you’re experiencing headaches that limit your ability to perform at your best, our expert team at Physio Room is here to help you get back to pain-free living.

References:

1. Chaibi, A., Russell, M. B. (2017). Manual therapies for primary chronic headaches: a systematic review of randomized controlled trials. The Journal of Headache and Pain, 18(1), 17. [doi:10.1186/s10194-017-0738-x](https://doi.org/10.1186/s10194-017-0738-x)
2. Llamas-Ramos, R., et al. (2016). Effectiveness of dry needling on muscle pain and headache in tension-type headache: A randomized controlled trial. Headache: The Journal of Head and Face Pain, 56(4), 679-692. [doi:10.1111/head.12791](https://doi.org/10.1111/head.12791)
3. Cheatham, S. W., et al. (2016). The efficacy of instrument assisted soft tissue mobilization: a systematic review. The Journal of the Canadian Chiropractic Association, 60(3), 200-211.
4. Fernández-de-Las-Peñas, C., et al. (2011). Mobilization versus manipulations versus sustain apophyseal natural glide techniques and exercise for cervicogenic headache: a randomized clinical trial. Manual Therapy, 16(2), 133-140. [doi:10.1016/j.math.2010.09.002](https://doi.org/10.1016/j.math.2010.09.002)

Written by Dr. Nate Henry – PT, DPT, DSc, OCS, SCS, CSCS | Physio Room

The post Headache Relief for Athletes: Reset, Restore & Reload appeared first on Physio Room.

The Foundation of Connection

Valentine’s Day is a time to celebrate love, connection, and intimacy, and pelvic floor health plays a vital role in all aspects of this. The pelvic floor muscles support not only the bladder, bowel, and uterus but are also crucial for sexual function and pleasure. Whether you’re with a partner or on your own, a healthy pelvic floor can enhance physical sensations and emotional well-being. Prioritizing pelvic health supports comfort, confidence, and deeper connection.

How Dysfunction Impacts Intimacy

As a pelvic floor physical therapist, I see firsthand how issues like pain during sex, pelvic organ prolapse, and incontinence can impact intimacy and confidence. These challenges can disrupt connection, but the good news is pelvic floor dysfunction is treatable. Through targeted exercises, we can restore muscle function, improve circulation, and enhance sensation—leading to greater comfort and pleasure. Whether you’re strengthening for relief or exploring for deeper connection, prioritizing your pelvic floor can transform your intimate well-being.

Unlock a New Level of Wellness

Pelvic floor exercises help activate and strengthen the muscles, boosting circulation and nerve function. This can improve sexual responsiveness, comfort, and overall satisfaction by ensuring the muscles are functioning optimally. With proper training and restoration of blood flow to the pelvic area, you may notice a deeper connection to your body, more intense sensations, and more fulfilling intimate experiences. Whether with a partner or through self-exploration, prioritizing your pelvic floor health can unlock a new level of pleasure and intimacy.

Prioritize Your Pelvic Health for a Stronger Connection

As we end out the month of February, let’s remember that caring for our pelvic floor health is a way to honor ourselves and our relationships. If you’re experiencing pelvic floor dysfunction, working with a trained pelvic floor physical therapist can help you restore your body’s natural function and enhance your intimate life. When your pelvic floor is healthy, it not only improves physical well-being but deepens your connection to yourself and your partner.

Written by Dr. Katie Sasser – PT, DPT, M.Ed.| Physio Room

The post Celebrating Love and Intimacy: The Importance of Pelvic Floor Health appeared first on Physio Room.

Shoulder pain is a frequent challenge for CrossFit athletes, stemming from the high-intensity, repetitive movements that define the sport. Understanding and addressing this issue is crucial for staying strong and injury-free. Here’s a comprehensive guide packed with tips and strategies to help you manage shoulder pain and stay on top of your CrossFit game:

Common Causes of Shoulder Pain in CrossFit:

Many CrossFit movements—such as overhead presses, snatches, and pull-ups—place significant stress on the shoulders. Overuse injuries, improper technique, lack of mobility, and muscle imbalances are common culprits behind shoulder pain. For instance, performing snatches with poor form can lead to impingement and Rotator Cuff issues.

Preventing Shoulder Pain:

A thorough warm-up is essential to prepare your shoulders for intense workouts. Incorporate exercises that activate and mobilize the shoulder joints, such as shoulder hurdles or swimmers, to strengthen the rotator cuff and scapular stabilizers. Consistently addressing mobility and stability can significantly reduce the risk of injuries. Explore more exercises here!

Managing Shoulder Pain:

If you experience shoulder pain, it’s crucial to prioritize rest and recovery. Avoid pushing through the pain, as this can lead to more severe injuries. Ice and anti-inflammatory medications can help reduce acute pain and swelling. For persistent or chronic pain, seeking guidance from a physical therapist is highly recommended.

Modifying Workouts to Avoid Shoulder Pain:

To continue training without exacerbating shoulder issues, modify high-risk movements. For instance, substitute overhead presses with push-ups or landmine presses, and avoid exercises that place excessive strain on the shoulders. Scaling workouts and listening to your body are key to maintaining progress while managing pain.

Take Care of Your Shoulders

Understanding the causes, preventive measures, and management techniques for shoulder pain will help you maintain shoulder health and enhance your CrossFit performance. Be proactive about shoulder care, make modifications when needed, and don’t hesitate to seek professional support to stay pain-free and strong in your CrossFit journey.

Have shoulder pain and ready to get to the root cause? BOOK HERE!

Written by Ally Nelson – PT, DPT, OCS, SCS, CSCS, CIDN | Physio Room

The post CrossFit and Shoulder Pain: Tips to Prevent, Manage, and Stay Strong During Workouts appeared first on Physio Room.

Today was a great day at our physical therapy clinic. I saw nine clients, and one by one, they each talked about how much better they were feeling and performing. Several weightlifters, including a couple of Olympians, achieved personal bests they hadn’t reached in months. A woman with severe pelvic health issues reported pain-free intimacy for the first time in years. Another client, who had undergone ACL surgery, finally reached a normal range of motion—from -5 degrees extension to 135 degrees flexion—and was able to jog again. Two clients with chronic low back pain felt significant relief.

These are the good days. The days that keep a physical therapist motivated and passionate.

But our success stories are just part of what makes us a top-tier physical therapy and performance clinic.

What truly makes for a top-tier physical therapy clinic?

It’s the tough days—the ones where you see nine clients, and not a single one reports progress.

• Their shoulder still hurts despite trying two different treatments.
• Their back is still stiff when they wake up in the morning.
• Their post-operative ankle isn’t meeting necessary recovery milestones or, even worse, shows signs of infection—a nightmare for both surgeons and physical therapists.

These are the moments when you truly need our expertise.

We are not a clinic that says, “We’ve done all that we can do, and you’ll need to go somewhere else.” Have you been dismissed from other clinics before? That simply doesn’t happen here. We won’t give up on you.

When rehab doesn’t go as planned, we know exactly what to do. We anticipate the next 2-4 steps in your recovery, guide you toward the right specialists, and help you navigate imaging options and costs. Most importantly, we’re with you every step of the way.

Why Choose Us?

Our clinic is built on resilience and dedication. Here’s what makes us stand out:

1. Personalized Care: We tailor our treatments to each individual, ensuring that every client receives the specific care they need.
2. Expert Team: Our therapists are highly trained and continually update their skills with the latest advancements in physical therapy.
3. Holistic Approach: We consider every aspect of your health and lifestyle, aiming for comprehensive recovery and long-term wellness.
4. Advanced Techniques: We utilize cutting-edge techniques and equipment to facilitate your recovery and enhance your performance.
5. Supportive Environment: Our clinic fosters a supportive and encouraging atmosphere, helping you stay motivated throughout your recovery journey.

Our Commitment to You

We know rehabilitation can be challenging, especially when progress feels slow or stagnant. That’s why we are dedicated to:

• Continuous Support: We are with you through every high and low, providing encouragement and adjusting your treatment plan as needed.
• Proactive Problem Solving: When obstacles arise, we don’t just address the immediate issue. We proactively develop strategies to overcome future challenges.
• Collaborative Care: We work closely with other healthcare providers to ensure you receive comprehensive care that addresses all aspects of your condition.

At our clinic, your recovery comes first. Whether you’re an elite athlete pushing limits or seeking relief from chronic pain, we’re here to guide you every step of the way. We’ll tackle the tough days together and celebrate every victory. Your path to better health starts now.

Written by Nate Henry – PT, DPT, Board Certified OCS & SCS, CSCS | Physio Room

The post Beyond Recovery: What Sets a Great Physical Therapy Clinic Apart appeared first on Physio Room.

Runners often ask: How can I run farther and faster? French Contrast Training (FCT) offers a powerful solution. FCT is a hybrid strength and power method that integrates heavy lifts with explosive plyometric movements. Originally designed for power athletes, FCT is now a game-changer for runners looking to boost performance beyond traditional training methods. Initially developed for power athletes, French Contrast Training (FCT) has emerged as a game-changer for runners aiming to enhance performance. By boosting power, neuromuscular coordination, and running economy, FCT unlocks benefits that traditional training methods often overlook – helping runners move faster and more efficiently.

What is French Contrast Training?

French Contrast Training combines two exercises performed in sequence:

1. Heavy Compound Lift (e.g., squats at 80-90% of 1RM)
2. Plyometric Movement (e.g., jump squats or box jumps)

This sequence activates fast-twitch muscle fibers and sharpens neuromuscular coordination, paving the way for more powerful, efficient running.

How French Contrast Training Enhances Running Performance

Improves Power

• Heavy lifts develop the strength to generate powerful force.
• Plyometric and explosive exercises convert that strength into speed—driving faster stride turnover and more forceful push-offs.

Boosts Neuromuscular Coordination

• Blending strength and speed in one session boosts brain-muscle communication, improving coordination.
• Enhanced coordination helps runners maintain form and efficiency under fatigue.

Optimizes Running Economy

• Improved power and coordination lower the energy cost of running. 
• Allows endurance runners to maintain faster paces over longer distances with less effort.

Why French Contrast Training Benefits Endurance Runners

For endurance runners, FCT’s focus on power and efficiency that target key performance areas:

1. Improved Stride Efficiency: Stronger muscles and better coordination result in a more powerful, fluid stride, minimizing energy waste and boosting performance over long distances.
2. Reduced Fatigue: By training both fast-twitch and slow-twitch fibers, FCT helps delay muscle fatigue, keeping runners strong throughout races.
3. Injury Prevention: Strengthening muscles and improving neuromuscular control can reduce the risk of injuries like IT band syndrome and shin splints.
4. Faster Recovery: The high-intensity nature of FCT accelerates neuromuscular adaptation, which eases recovery and helps runners handle high mileage with less strain.

Start Training Smarter, Not Harder

If you’re looking to break through your running plateaus, French Contrast Training is the edge you need. Whether you’re incorporating French Contrast Training into your routine or recovering from an injury, adding FCT into your routine will help you unlock the speed and endurance needed to go further, faster. Start adding French Contrast Training today and watch your performance soar!

Written by Cassie Santana – PTA, CSCS | Physio Room

The post Unlock Speed & Endurance with French Contrast Training! appeared first on Physio Room.

The 2024-2025 winter season is in full swing, bringing epic adventures and fresh powder to the Rocky Mountains. Whether you’re carving as a seasoned pro or just getting started, staying injury-free is key to making the most of your time on the slopes. At Physio Room, we believe these three essentials will keep you riding strong all season long.

1) Power Up with a 5-Minute Warm-Up

Before you dive into your first run, a quick and effective warm-up is crucial to prep your body for the thrills (and potential spills) ahead. But let’s be real—cold temps, cramped cars, and time crunches make it easy to skip. That’s why this five-minute warm-up is designed for maximum impact with minimal effort, helping you go from stiff to swift in no time.

• Soleus Stretch – 30 sec per leg
• Tibial CARS – 10 rotations each direction, per leg
• Hip Flexor Stretch – 30 sec per leg
• Hamstring Scoops – 10 reps per leg
• Trunk Twists – 10 reps each direction

2) Fuel Up to Stay Sharp

Your body’s energy levels directly affect your reaction time, technique, and overall performance. As fatigue sets in, so does your risk for injury. Keep your body and mind in peak condition by staying hydrated and fueled throughout the day. Here are my go-to mountain snacks:

• Water/Sports Drink – Hydration is key for muscle function and avoiding altitude sickness.
• PB&J (or Uncrustables for a treat!)
• Trail Mix
• Granola/Protein Bars
• Jerky

These provide the right balance of carbs, fats, and protein to keep you charging through all types of terrain.

3) Train for the Terrain

The best way to prevent injury? Build strength and endurance with functional training—exercises that mimic movements you’ll actually use on the slopes. Whether it’s explosive power for jumps or endurance for long runs, prepping your body off the mountain means better performance on it. Try these two simple but effective moves:

• Squat Jumps – Build explosive strength for quick turns and landings.
• Wall Sits – Improve endurance for those long, deep carves.

Want a more customized strength plan or recovering from an injury? Physio Room is here to help—so you can ride strong, stay safe, and make the most of your winter season.

Written by Dr. Chris Hildenbrand | Physio Room

The post Skip the Ow, Shred the Pow: 3 Must-Do Tips to Stay Injury-Free on the Slopes! 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.

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.

As we look forward to 2023, it’s time to start making a nutrition plan for the year!

This doesn’t necessarily mean changing our diet or how we eat in our daily lives, but optimizing our nutrition. And a new year is a great time to start paying attention to our nutrition!

As you know, what we put in our bodies is extremely important in ultimately determining or dictating what we can expect from our body. Whether that’s from a performance standpoint, how you feel every day, what type of energy levels you have, how your skin feels, your nails, your hair, etc. is going to be impacted by what we put in our body.

When we focus on nutrition, you know, what does that mean? There are so many different diets and different ways to go about eating that people subscribe to. From being vegan to being pescatarian, eating plant-based foods, eating paleo, eating ketogenic, having meal replacement shakes, there are many nutrition plans to choose from. 

But what’s most important is finding a nutrition plan that is right for your lifestyle and your body. 

Let’s talk about the steps to creating this plan for you.

1. Eat Real Foods 

First and foremost, you need to try and prioritize eating real food. Preferably, the fewer things that come out of a package, the better off you’re going to be. Eat foods that have a very small ingredient list on the label. The less ingredients, the better!

Think about a banana. That only has one ingredient, and it’s banana. It’s also very good for you and full of nutrients that your body needs. No matter what type of diet plan you subscribe to, that is almost always one of the first recommendations that’s given. Real foods have been around forever, and processed foods have not. Think about that!

2. Consider your Protein

Where are you getting your protein sources, and how much protein are you consuming? Whether you’re talking about maintaining a certain body composition, maintaining strength, preventing decline and muscle loss with age; protein is extremely important. 

Proteins are extremely important for satisfying or satiating us from an appetite standpoint, because protein digests a little bit slower in our system. It’s going to make you feel full for longer. It’s also going to help you maintain your level of muscle mass, or potentially build muscle mass on your body and help you burn more calories. 

So, where are you getting your protein from? How much are you eating?

We typically recommend eating one gram of protein per pound of body weight, if you’re regularly exercising. This could also be your lean body mass, and we recommend working with your doctor or nutritionist on the specifics, but that’s a general rule of thumb.

We also recommend getting your protein from meats, veggies, and other real foods as opposed to primarily protein powders or any sort of processed foods. 

3. Decrease Processed Sugar Consumption 

So after you eat real food, after you dial in your protein, one of the other more important things is decreasing, or trying to virtually eliminate processed sugar that you are consuming. 

Think of things like donuts, candy and cookies and other things that generally come in a package or have a lot of processing that goes into it. 

Sugar is addictive, and not the best for our bodies; especially when it’s processed and added to foods. Want some sweetness in your life? Add honey, fruits, and natural sugars into your diet instead. 

If you try eliminating or heavily decreasing processed sugars from your diet, it’s basically guaranteed that your body will feel better in general. It’s challenging, but you can absolutely do it. 

4. Practice mindful eating

Mindful eating means not considering what you eat when you eat it. It’s all too familiar to sit in front of the TV, veg out on some chips, snack on whatever is in the pantry when you’re bored, and eat a bag of candy without even realizing it. 

Enjoy the time and the food that you’re eating. Stop eating when you’re full. These are ways to practice mindful eating instead of zoning out and eating whatever is available without giving it a second thought. 

Eat until you’re satisfied, not overly full, and put away distractions while you eat. Enjoy your food. 

5. Stay hydrated

There are so many hidden calories and hidden added sugars in the drinks that we consume. Soda, juice, energy drinks, iced coffees, you name it. 

That’s why it’s important to stay hydrated with water instead of sugary alternatives, because water is what will truly keep your body hydrated. 

You want to consume half of your body weight in ounces of water per day. If you aren’t close to this right now, do not try to accomplish this tomorrow. Just make it a goal to get better about staying hydrated each day. If you sweat and lose water during the day, try supplementing it with electrolyte packets in your water or electrolyte supplements. 

These five action items towards building the best nutrition plan for your body may be gradual steps. Working towards the nutrition plan that you want and deserve is a process, and you’ve gotta start somewhere! 

Try these five things out in 2023, and let us know how it’s going for you. If your nutrition is thriving, we definitely want to know. Good luck!

The post New Year, New Nutrition Plan appeared first on Physio Room.