The shoulder is a ball-and-socket joint, designed for movement in multiple directions. This gives it incredible mobility — the ability to move freely through a full range of motion.

But that mobility comes with a trade-off.

While it allows for high-level athletic performance, it also makes the shoulder one of the most vulnerable joints in the body.

Why CrossFit Athletes Need to Prioritize Shoulder Health

CrossFit places high demands on the shoulders through movements like:

• Olympic lifts
• Overhead pressing
• Gymnastics
• Kipping movements

These are fast, powerful, and often repetitive — requiring more than just strength.

They demand:

• Joint control
• Stability
• Coordination

Without proper preparation, the shoulders become more susceptible to:

• Pain
• Irritation
• Decreased performance
• Long-term injury

To lift heavier, move better, and stay healthy, athletes must prioritize stability before intensity.

Build Stability Before the WOD

One of the simplest ways to protect your shoulders and improve performance is by adding a short activation routine before training.

This helps:

• Engage stabilizing muscles
• Improve coordination
• Prepare the joint for high-intensity work

Use this sequence as part of your warm-up before any upper-body or overhead session.

Shoulder Activation Routine

1. Row + Shoulder External Rotation at 90°

10–12 reps

• Strengthens the upper back and rotator cuff
• Improves shoulder control and posture

2. Bottoms-Up Kettlebell Shoulder Press

10 slow, controlled reps

• Builds shoulder stability and grip strength
• Reinforces proper joint alignment

3. Scapular Push-Ups

10 reps

• Activates the serratus anterior
• Improves shoulder blade control for pressing and pull-ups

4. Banded “T” Raises

10 reps (with a pause)

• Strengthens the rear delts and upper back
• Promotes healthy shoulder positioning

The Bottom Line

Strong shoulders aren’t just built through heavy lifts — they’re built through control, stability, and consistency.

If you want to:

• Lift more weight
• Move more efficiently
• Stay pain-free

Start by preparing your shoulders before the workout — not reacting after something starts to hurt.

Because better prep leads to better performance.

Written by By Dr. Karissa Deptula, PT, DPT, Cert. DN| Physio Room

The post Stronger Shoulders for CrossFit: Build Stability for Better Lifts appeared first on Physio Room.

Most people grow up hearing:
“If it hurts, stop.”

Sometimes that’s appropriate.
But often, discomfort in movement isn’t a stop sign — it’s feedback.

The difference between getting stuck and getting stronger usually comes down to how that feedback is interpreted. That’s where a fitness-forward physical therapy team makes a huge difference.

Discomfort vs. Danger

Not all pain means the same thing.

There’s a clear difference between:

Signals That Need Protection

• Sharp, escalating pain
• Instability or “giving way”
• Swelling
• Sudden loss of strength

Signals That Often Need Exposure

• Mild soreness
• Stretch discomfort
• Fatigue in a deconditioned area
• A familiar ache that settles quickly

The first category needs assessment and protection.
The second often needs progressive exposure.

A fitness-forward physical therapy team helps you understand which is which — so you’re not overreacting to normal adaptation or ignoring something that truly needs attention.

Bridging Rehab and Training

Traditional rehab often stops at pain reduction.
Fitness-forward rehab focuses on restoring capacity.

At Physio Room, that means:

• Rebuilding strength — not just range of motion
• Progressing load strategically — not avoiding it
• Using gym-based movements to retrain confidence
• Speaking the language of training — not just treatment

Instead of saying, “Don’t squat,” we ask:

• How can we squat safely?
• What variation works right now?
• What dose builds tolerance?

That mindset keeps people moving forward.

Example: Low Back Pain

Someone with recurring back pain often avoids bending or lifting.

That avoidance leads to:

• Reduced strength
• Increased sensitivity
• More fear

A fitness-forward approach might include:

• Reintroducing hip hinges with tempo control
• Using partial range deadlifts
• Gradually increasing load week to week
• Tracking symptom response after sessions

The message becomes:
“Your back isn’t fragile. It needs graded exposure.”

That shift alone can change outcomes.

Example: Shoulder Irritation

After shoulder pain, overhead work can feel threatening.

Rather than eliminating pressing completely, we might:

• Use landmine presses
• Adjust grip width
• Build scapular strength
• Gradually return to strict overhead work

The shoulder doesn’t improve through avoidance — it improves when load is reintroduced intelligently.

Reducing Fear, Increasing Control

Pain isn’t just physical — it’s influenced by the nervous system.

If every uncomfortable sensation leads to stopping, the brain learns:
“This movement is unsafe.”

A fitness-forward physical therapy team helps you safely challenge that belief through:

• Movement assessment under load
• Clear symptom guidelines
• Education around pain science
• Structured progression

We replace fear with informed confidence.

Why This Matters

The biggest long-term limiter usually isn’t tissue damage — it’s fear and underloading.

When people believe:

• “My knee can’t handle running”
• “My back is weak”
• “My shoulder is permanently damaged”

They shrink their world.

But when they understand:

• What’s safe
• What’s adaptable
• What can be progressed

They expand it.

The Bottom Line

Discomfort isn’t something to blindly push through —
and it’s not something to automatically avoid.

It’s information.

A fitness-forward physical therapy team helps you interpret that information, apply it strategically, and build real-world capacity — so you don’t just feel better…

You move better.
You perform better.

That’s how rehab turns into resilience.

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

The post Listen to Your Body — Don’t Fear the Feedback appeared first on Physio Room.

One back injury turns into a stark reckoning with pain, recovery, and the life you stop postponing when your body forces you to pay attention.

Alex Kaminsky joins Dr. Andrew Fix for a conversation about what happens when a sudden setback makes everything feel immediate. Her story begins with a serious back injury and emergency surgery, but the heart of this episode is the comeback that followed. What do you notice when pain finally lifts? What becomes clear when your body will no longer let you push past the warning signs? Alex reflects on how quickly ordinary things can take on new meaning when movement, comfort, and independence no longer feel guaranteed.

They also get honest about recovery in a way that feels useful and real. Surgery brought relief, but it did not remove the work. Healing asks for patience, discipline, and a willingness to face the weak spots you may have ignored before. This conversation lands on something bigger than rehab alone: gratitude that feels grounded, a sharper respect for quality of life, and a reminder that every setback holds the possibility of a more intentional comeback. What would change if you treated today like something worth fully being in?

Quotes

• “Just understanding that where you’re at today is truly a miracle is the biggest mindset shift.” (38:50 | Alex Kaminsky)
• “Getting through something really hard proves to myself that I can get through really hard things.” (50:14 | Alex Kaminsky)
• “Do all the things. Because all those things, whether they succeed or fail, are what is going to morph you into the person that you are becoming. And becoming is a constant thing.” (50:51 | Alex Kaminsky)
• “I am who I am today because of those things. And this can be said for anything. If your level of hard that you’ve had to go through is maybe like a level one on the level of hard, still a hard thing, right? And it still is making you a better person.” (52:39 | Alex Kaminsky)
• “You have to understand why you’re becoming a better person or why you got through something hard. Otherwise you can’t replicate it or you can’t take that into the next phase of your life.” (54:05 | Alex Kaminsky)

Connect with Alex Kaminsky:

Convergence: The Art of Being Everything (Apple) 

Convergence: The Art of Being Everything (Spotify)

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The post 218. From Setbacks to Comebacks | Alex Kaminsky appeared first on Physio Room.

When your back isn’t injured… but it isn’t okay either

It Starts Subtle

You don’t notice it during warm-ups.

You notice it on the first back handspring—when you arch and think:
That felt tighter than usual.

So you stretch your hip flexors.
Do another turn.
It goes away.

You move on.

Then the Season Gets Real

Now routines count.

You know the score you need.
>You’re tracking start lists.
>You’re traveling on weekends.
>You’re doing homework in the car after practice.

And somewhere in all of that… your back keeps talking.

Not screaming—just showing up in specific moments:

• Beam series feels jammed
• Floor landings feel heavier
• Bars tap swings take more effort
• You need longer to warm up
• The car ride home aches
• The next day feels mostly fine again

So you tell yourself:
“It’s just tight.”

But every practice, you think about it a little more.

And that’s the part athletes hate—
not the pain… the uncertainty.

The Mental Load Is Real

You start doing quiet math in your head:

• If I say something, will I get pulled?
• State is in a few weeks
• I just got this skill consistent
• What if this turns into something bigger?

So instead, you manage it:

• Stretch more
• Arch faster through skills
• Land a little stiffer
• Hope tomorrow feels better

Now you’re not just doing routines—
you’re negotiating with your body every turn.

That’s exhausting.

What Parents Usually Notice

They don’t hear, “I’m hurt.”

They notice:

• Heating pads at night
• More frustration after practice
• Avoiding certain events
• Ice packs during homework
• Quiet car rides home

It doesn’t look like an injury.

Because most of the time… it isn’t one yet.

What’s Actually Happening (Simple Version)

During the busiest part of the season, training shifts:

• More repetition
• More pressure
• More landings
• Less recovery

Your body stops adapting—and starts protecting.

Here’s what that looks like:

• Hips and core fatigue
• Your back takes on more load
• It tightens to stabilize you

So the tightness isn’t random—
it’s your body trying to keep you performing.

That’s why:

• It warms up
• It comes back after practice
• Certain events bother it more
• Rest helps—but doesn’t fix it

This stage matters.

Nothing is seriously damaged yet—
but your workload is drifting past what your body can comfortably support.

The Window Most Athletes Miss

There are usually two endpoints:

• Wait too long → forced rest
• Address it early → stay competing

There’s a big middle zone where small changes prevent big problems.

That’s the goal.

Not shutting gymnastics down.
Not pushing through blindly.

Guiding it.

What Coming to Physio Room Actually Means

It does not automatically mean:

• You’re out
• You’re weak
• You’re losing skills

It usually means:

• Adjust a few variables instead of missing meets
• Improve how your body handles load
• Reduce stress on your back while keeping events
• Leave practice feeling more confident

We’re not removing you from the sport.

We’re helping you stay in it—
during the most demanding stretch of the year.

When to Say Something

If you notice:

• Back tightness during arching skills
• Heavier landings
• Pain after practice (but not in the morning)
• Longer warm-ups needed
• Thinking about your back during routines

That’s the time.

Not when you can’t tumble.
Not when you’re scratched.

Early conversations protect seasons.

We’re In Your Corner

This part of the year is exciting—and stressful.

Your body feels that just as much as your mind.

Our job isn’t to pull athletes.
It’s to guide them through the weeks that matter most.

If something feels off, let’s look at it early.

A quick check-in can be the difference between:

• Managing a sensation
• Managing an injury

You don’t have to wait until it stops you.

Reach out, talk to your coach, or schedule a visit—
we’re here to help you feel ready, confident, and able to step onto the floor trusting your body again.

Written by By Dr. Ally Nelson, PT, DPT, OCS, CSCS, CIDN| Physio Room

The post In-Season Low Back Pain in Gymnasts appeared first on Physio Room.

This concern comes up all the time in the clinic, and it usually sounds a little something like this:

“I did ___ and my knee swelled up. I had to stop everything and rest for a whole week.”

That blank in the sentence is intentional.

What goes there often feels important, but in most cases, it actually doesn’t change the big picture. Whether it was a hike, a lift, a run, or a long day on your feet, swelling was likely going to happen anyway—and that doesn’t mean something went wrong.

Here’s why.

Swelling Is a Normal Part of Tissue Adaptation

Swelling (inflammation) is normal. It’s your body working. It’s not alarm bells going off, nor does it signal any potential or actual tissue damage.

It’s a normal response involved in:

• Bone integrity and remodeling

• Muscle repair

• Connective tissue strengthening

All tissues adapt by responding to stress. When you load them, especially after injury or time off, your body sends inflammatory cells, proteins, and chemical signals to the area. These help regulate repair, increase tolerance, and prepare the tissue for future demands.

In other words: inflammation is PART of the plan—not the enemy.

Timing of Swelling Matters

If you were able to complete the activity and felt good during it, and swelling showed up later, that’s typically a normal recovery response.

That’s your body saying:

“Okay, that was new or challenging, so now I need to learn how to handle it.”

If anything, this is a sign your system is adapting so it can tolerate that activity better next time.

What If Swelling Starts During Exercise?

That doesn’t automatically mean damage either.

It usually means the stimulus exceeded your current capacity.

What is capacity?

Capacity is your body’s ability to handle a specific load and still recover from it.

Take a look at the graph here. The orange line represents your recovery threshold—essentially the amount of stress your body can handle while still recovering efficiently.

When the stimulus stays below this line, recovery is usually quick, often within 24 hours. This might be a lighter lift, a shorter run, or a manageable training volume.

At times, the stimulus—such as heavier weight, more total volume, or longer duration—crosses above the threshold. When that happens, recovery simply takes longer. This is one of the situations where swelling may appear as part of the normal repair and adaptation process.

Swelling can also occur when the stimulus is very close to the threshold. In this case, recovery still happens relatively quickly, typically within 24–48 hours, but the body uses inflammation as part of the recovery and rebuilding process.

In both scenarios, swelling isn’t a sign of failure or damage. It’s a reflection of where the stimulus landed relative to your current capacity, and how your body is responding in order to adapt.

Exceeding Capacity ≠ Setback

Just because swelling shows up doesn’t mean:

• You hurt yourself

• You undid progress

• You need to stop everything and rest for a week

It simply means your body was exposed to a stimulus it’s still building tolerance for.

Yes, it can feel nerve-wracking, but in most cases, this is just normal physiology doing what it’s designed to do.

When to Pay Closer Attention (Red Flags)

While swelling is usually normal, reach out to a healthcare professional if you notice:

• Rapid, severe swelling with loss of motion

• Pain that continues to worsen over several days instead of improving

• Swelling accompanied by increased warmth, redness spreading, or night pain

Those are worth checking out.

Bottom Line

Swelling after activity is often part of the recovery and adaptation process—not a sign that you failed or set yourself back.

With the right guidance, it’s something we work with, not fear.

Your body is learning. That’s progress.

Written by By Dr. Jessie Czarnecki, DPT| Physio Room

The post Swelling After Exercise: Is It Really a Setback? Let’s Talk About It appeared first on Physio Room.

One of the most common mistakes athletes make during rehab is treating an injury like a timeout from training rather than a modification of it.

If you’re a lifter, runner, or someone who values staying active, your rehab should still resemble training. The exercises may look different and the load may be reduced, but the intent should remain the same.

Injury doesn’t erase your training goals. You still want to get stronger, move better, tolerate load, and return to the activities you care about. The difference isn’t whether stress is applied—it’s how that stress is applied.

Rehab Is Still Training

Good rehab follows many of the same principles as strength and conditioning. The objective is to gradually rebuild capacity while respecting the current limitations of the injured tissue.

Effective rehabilitation focuses on three core goals:

• Building tissue capacity

• Improving movement quality

• Increasing load tolerance over time

In other words, the mission remains the same as training. What changes is the dose, not the direction.

Instead of removing stress entirely, we adjust variables like load, range of motion, speed, and volume so the body can continue adapting without being pushed beyond what it can currently handle.

Working Within a Productive Pain Threshold

One of the biggest misconceptions in rehab is the idea that every movement must be completely pain-free.

In reality, mild to moderate symptoms during or after exercise are often normal and acceptable during the rehab process. When monitored properly, these symptoms provide useful feedback rather than signaling harm.

Pain isn’t always a stop sign-it can simply be information. The key is staying within a threshold that allows productive loading while symptoms remain manageable and settle within a reasonable timeframe.

When approached this way, rehab becomes a process of guided exposure to stress, not complete avoidance of it.

What Modified Training Might Look Like

Maintaining a training mindset during rehab often means adjusting the way exercises are performed rather than eliminating them entirely.

This could look like:

• Squatting to a box instead of full depth

• Reducing load while maintaining tempo and intent

• Temporarily limiting range of motion

• Slowing down repetitions to improve control

• Switching from bilateral to unilateral work to better manage stress

These modifications allow athletes to continue challenging the body while respecting the healing process.

The goal isn’t to avoid discomfort at all costs. The goal is to train around the injury while respecting it, so the body continues receiving meaningful stimulus and avoids unnecessary deconditioning.

Rest Alone Doesn’t Build Resilience

While rest may be necessary in the early stages of injury, it rarely restores full capacity on its own. Muscles, tendons, and joints become resilient through gradual exposure to load, not through complete inactivity.

Progressive loading helps tissues rebuild tolerance, restore confidence in movement, and prepare the body for the demands of sport or training.

Without that progression, returning to full activity can feel abrupt and overwhelming—like jumping from zero straight back to one hundred.

Keeping Athletes Engaged

When rehab mirrors training, athletes tend to stay more engaged in the process. Instead of feeling like they’re sidelined, they feel like they’re still working toward improvement.

This approach also preserves confidence. Movements that were once painful become manageable again through controlled exposure, making the transition back to full activity smoother and more predictable.

Rehab stops feeling like a separate phase and starts feeling like a continuation of the training process.

Training With Smarter Parameters

Rehabilitation isn’t a break from training, instead it’s training with smarter parameters.

The exercises may change. The load may decrease. The range of motion may be temporarily adjusted.

But the objective remains the same: build strength, restore movement, and increase the body’s ability to tolerate stress.

If your rehab feels nothing like training, there’s a good chance it’s underdosing the stimulus needed for recovery.

The right rehab program keeps you moving forward—even while you’re healing.

Written by Dr. Ryan Satkowiak – PT, DPT, Cert. DN, XPS| Physio Room

The post Why Injury Rehab Should Look Like Strength Training appeared first on Physio Room.

That first jolt of pain can throw anyone off, and knowing where to start can be the difference between a quick fix and a lingering problem.

Dr. Andrew Fix takes a closer look at what really happens in that early moment of pain and how a thoughtful approach to injury can shift everything. He explains why your own observations often hold the first clues and how simple steps can help you understand whether the issue needs light attention or a more structured plan. What can the timing of the discomfort tell you? How often do we focus on the sore spot when the real problem sits somewhere else entirely?

Andrew also talks about the value of asking the people who see you move every week since they often notice patterns you miss. And when discomfort refuses to fade, he makes a strong case for getting help from someone who understands true management of movement and load rather than relying on quick fixes that never reach the root. The episode centers on one idea: pay attention early and seek guidance that actually supports how your body is designed to work.

Quotes

• “How do you know where to start? When you have all these options, there’s so much information out there. You could watch YouTube videos, you could go on the internet, you could go to your physical therapist, physician’s office, chiropractic office, I mean, you name it, the list is endless, but it’s extremely long, right? There’s a lot of options of things you could do. But what should you do? (03:38 | Dr. Andrew Fix)
• “Sometimes we have symptoms in an area where that area is not the actual root cause of the problem.” (05:30 | Dr. Andrew Fix)
• “That doesn’t do anything. That does not fix your musculoskeletal problem that you’re dealing with. And we’re in the business of trying to help people fix issues, not mask symptoms.” (07:38 | Dr. Andrew Fix)
• “This is the time where you need to get that extra set of eyes from somebody that really knows what they’re doing and knows how to help you rectify this, not tell you to go RICE it (rest, ice, compress, elevate).” (09:22 | Dr. Andrew Fix)
• “We do not wanna get to the point where pain starts to become more irritating, more debilitating, causing you to modify your function, causing you to compensate, causing you to avoid things, causing you to skip the activities that you love to do with the people that you love to do them because something hurts.” (12:30 | Dr. Andrew Fix)

Links

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Connect with Physio Room:

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The post 201. What to Do When You’re In Pain appeared first on Physio Room.

Forget the ice pack. There’s a better way to heal.

Dr. Andrew Fix challenges the old RICE (rest, ice, compression, elevation) protocol and shows how it can actually slow recovery instead of helping it. Ice and anti-inflammatories may ease pain in the moment, but they also keep the body from doing the work it’s built to do.

In this episode, Dr. Fix lays out PEACE (Protection, Elevation, Avoiding anti-inflammatories, Compression, Education) and LOVE (Load, Optimism, Vascularization, and Exercise), a framework that focuses on protecting the injured area, restoring blood flow, loading the body in safe ways, and leaning into an optimistic mindset. He explains how injuries can be turning points, moments to learn more about your body and build resilience for the future. 

Have you ever thought about whether your recovery habits are helping you heal faster or keeping you stuck? Dr. Fix will make you rethink the way you care for yourself when injury strikes.

Quotes

• “If we take those things, if we ice, if we take anti-inflammatory medications, NSAIDs, just know that you are basically trading one thing for another. You’re trading some symptom relief, pain relief, and reduction in swelling for quicker healing, right? The term that I like to use a lot is you are effectively kicking the can down the road in terms of letting that injured area heal.” (07:13 | Dr. Andrew Fix)
• “We need to be positive. We need to think about what we can do, not what we can’t do. We need to be visualizing and imagining what our recovery is going to look like, what our performance is going to look like when we return from this injury, when we rehab, when we get back to doing things.” (18:02 | Dr. Andrew Fix)
• “Ditch the rice protocol. Instead, if you deal with an injury, we’re gonna do peace and love. We’re gonna give it peace and give it love. Protection, elevation, avoiding anti-inflammatories, compression, education, load optimism, vascularization, and exercise. It’s as simple as that.” (24:02 | Dr. Andrew Fix)
• “If you are dealing with an injury, especially if you’re not sure what you’re dealing with, make sure you get it checked out by somebody so that they can point you in the right direction.” (24:33 | Dr. Andrew Fix)
• “Sometimes our body is going to need a little bit of TLC because of an injury or a breakdown that occurred. But if we can think about what’s the learning moment here in this injury, you, a lot of times, can wind up better after the fact than you ever were before.” (25:47 | Dr. Andrew Fix)

Links

https://www.instagram.com/reel/DHTcTHQp1OC/?hl=en

https://bjsm.bmj.com/content/54/2/72

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The post 188. PEACE & LOVE: A New Way to Heal Injuries appeared first on Physio Room.

“The principle of R.I.C.E. (Rest, Ice, Compression, and Elevation) has gone by the wayside,” explains host Dr. Andrew. When we get injuries, we often assume that icing the problem is best. However, there are more modern, effective ways to care for your injury, which Dr. Andrew lays out today.

Although icing an injury can reduce inflammation or pain, it fails to promote the movement we need to heal. It may seem counterintuitive, but we do need to get our blood flowing to allow our body to do its natural processes. By incorporating active rest, compression, and elevation into your routine, you will be able to care for your injury in the most beneficial way possible.

Whether you have a sprained ankle or shoulder, there’s more to healing than R.I.C.E. Learn more about the acronym behind C.A.R.E., the importance of active rest, and why you should modify your activities instead of not moving at all.

Quotes

• “The principle of R.I.C.E. (Rest, Ice, Compression, and Elevation) has gone by the wayside.” (1:22-1:29| Dr. Andrew)

• “When we just ice, don’t move, and take anti-inflammatory medications, we dampen or reduce the effect that our body goes through when trying to heal from an injury.” (6:47-7:02| Dr. Andrew)

• “Sometimes, when we take medications that block our body’s natural processes, it kicks the can down the road on how long it actually takes us to recover from these things.” (7:33-7:43| Dr. Andrew)

• “Ice, at the end of the day, doesn’t promote movement. It doesn’t promote healing at the moment right now.” (10:24-10:31| Dr. Andrew)

Links

https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/

https://thischangedmypractice.com/move-an-injury-not-rice/

https://marathonhandbook.com/injury-recovery-rice-peace-and-love/

Connect with Physio Room: 

Website | ​​https://physioroomco.com/

Instagram | https://www.instagram.com/physioroomco/

Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

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The post 32. CARE for Your Injury, Don’t RICE It appeared first on Physio Room.