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

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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

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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

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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

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The post Return to Climbing Postpartum: How Physical Therapy can Help You Overcome Challenges with Confidencep: A Guide for Every Climber appeared first on Physio Room.

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As winter approaches and gym climbing gains popularity, the risk of climbing-related injuries unfortunately tends to increase. With the colder months discouraging outdoor climbing, it becomes tempting to spend a significant amount of time climbing at the gym. Below is the best rock climbing warm-up with some valuable tips to minimize the risks of injury.

5 tips to stay healthy and climbing injury free

1. Perform proper climbing warm-up with 100 moves (50 on each hand) to properly increase internal temperature, bring blood flow to your fingers and prep your tissues for climbing.

2. Practice different climbing styles throughout the month to variate the demands on your body and decrease chances of overuse.

3. Quality > Quantity: Keep your climbing sessions less than 2 hours. When you notice your form/technique is diminishing it is a good cue to end your session for the day.

4. Take Breaks! Allow your body to recover between climbing sessions by taking days off.

5. Listen to your body, if you are having pain or discomfort that is limiting you when climbing, seek out a Physical Therapist who specializes in treating Climbers.

Best climbing warm up

3 Climbing Warm-up exercises off the wall to prime your fingers and shoulders

        1. Open Hand on Finger Board: 10 sec on, 10 sec off for 1 minute (x2) (1 min rest in between)

         2. Shoulder External Rotation: 2×12

         3. Shoulder Internal Rotation: 2×12

We’ve all heard it before: ‘I have a pulley injury.’ Whether it’s your friend, a friend of a friend, a fellow climber you met at the crag, or maybe even yourself. We’ve seen climbers taping up their ring finger, middle finger, and sometimes every finger! We might know someone who canceled their gym membership all because they couldn’t find relief from their persistent pulley injury…Read more here.

It goes without saying, but I will say it anyway.  The “best warm-up” is one specific to you.  Everyone has their own default patterns and compensations, and a good warm will highlight those areas in need so that you can perform your best.

If you need some guidance with a persistent injury you are experiencing as you start spending more time in the gym….schedule an appointment here.

Climb on!!

Dr. Juliana Merighi, PT, DPT

Dr. Juliana Merighi, PT, DPT

If you would like to reach out to Dr. Juliana:

Email: juliana@physioroomco.com

Instagram: @julimeri22

Attend her yoga class at Movement.

The post Winter is Coming: Try this Warm-up for Rock Climbers appeared first on Physio Room.

Have you ever wondered about the intricate workings of your muscles during pull-ups and other exercises? Perhaps you’ve noticed that moving in one direction of a particular exercise feels easier compared to moving in the opposite direction. These differences in perceived effort can, in part, be attributed to the three types of muscle contractions: concentric, eccentric, and isometric. Understanding these contractions sheds light on why certain movements pose more challenges than others. Let’s take a closer look at the pull-up exercise and the specific muscle contractions involved to prevent shoulder pain.

To perform a pull-up, start by placing your hands in an open grip around an overhead bar with your elbows fully extended underneath it. Then, pull your body up until your chin is above the bar. Finally, lower yourself back down to the starting position. Several muscles come into play during a pull-up, but the main groups involved are the latissimus dorsi, trapezius, and biceps brachii. The latissimus dorsi plays a significant role in the pulling motion, the trapezius assists with scapular elevation and shoulder stabilization, and the biceps brachii aids in elbow flexion. We often observe this pulling motion in climbing, particularly when pulling towards a challenging hold.

Breaking Down Concentric, Eccentric, and Isometric Muscle Contractions

1. Concentric:

During a concentric contraction, tension builds up in the muscle as its fibers shorten. This generated tension, if sufficient, enables you to move objects or your own body against the force of gravity. In the context of a pull-up, the concentric phase occurs when you lift your chin above the bar. Let’s use the Latissimus Dorsi (lats) as an example. The lats originate in the thoracic and lumbar vertebral region, and inserting on the humerus. As you pull yourself up, the insertion point on the humerus moves closer to the origin on the thoracic/lumbar vertebrae, causing the muscle to shorten.

2. Eccentric:

During an eccentric contraction, tension is generated in the muscle as its fibers lengthen. This type of contraction occurs when an object or your body is being lowered, resisting the force of gravity. In the case of a pull-up, the eccentric phase occurs when you are gradually lowering your chin beneath the bar. As you lower yourself back to the starting point of a pull up, the insertion point of the lats on the humerus moves away from its origin, causing the muscle to lengthen. Interestingly, a significant portion of the force generated during eccentric contractions is attributed to the passive tension within the muscle fibers. A protein called titin, present at the end of each muscle fiber, is activated during eccentric muscle contractions, making the muscle fiber stronger and up to 50% more efficient. This heightened efficiency of tension explains, in part, why we perceive the eccentric portion of the pull-up to be relatively easier compared to the concentric phase. An eccentric contraction is also beneficial for rehabilitative purposes in that it enhances the mechanical properties of a tendon resulting in a stronger tendon.

3. Isometric:

During an isometric contraction, tension is generated in the muscle without any movement occurring in its fibers. In this type of contraction, an object or your body remains stationary in space, and there is no active shortening or lengthening of the muscle. In the context of a pull-up, if you were to select a specific point within the range of motion and hold yourself in that position without any further movement, an isometric muscle contraction is taking place. During this isometric contraction, the origin and insertion points of the lats neither move closer nor further apart.

We observe all three types of muscle contractions in climbing:

Concentrically when pulling through on a hard boulder move, eccentrically during a controlled lower to a good resting stance/position or controlled offloading of an engaged position into a more relaxed one, and isometrically to lock off one arm while the other is clipping a bolt. It is important to incorporate all three types into your training or gym routine to develop well-rounded strength and optimize your climbing performance

Schedule an appointment to come in today and learn how to utilize all of these muscle contractions to strengthen the pulling muscles and incorporate it into your rehabilitation and climbing training.

If you would like to reach out to Dr. Juliana Merighi:

Email: juliana@physioroomco.com

Instagram: @julimeri22

Attend her yoga class at Movement.

The post Breaking down the pull up for climbers appeared first on Physio Room.

Most folks come to Physio Room with and injury but over 200 people have stayed on our membership program to optimize their health and human performance.

A majority of people start their care when they have pain, they’re fearful of movement, and they’re avoiding movements that they want to do. This is where we come in to help you calm that pain down. We’re going to get you back to feeling better, moving better, and enjoying the activities you like to do!  In order to do that, we have a three-step process.  

3 Step Process:

Reset Phase

In the reset phase, we help you get rid of your pain and calm things down. We’re going to desensitize and down regulate the system so you can start to tolerate more movement and have less pain with your movement. We have many tools in the toolbox to accomplish this. Dry needling, cupping, adjustments, massage, and laser are great tools for you to help decrease your pain. However, at the end of the day, these treatments provide very short-term relief… and our goal is to get you long-term results that last.  

Restore Phase

Once you get the pain to decrease, we need to restore proper movement patterns. We need to get the right muscles firing at the right times. We will also be focusing on your mobility and and flexibility and going to increase your range of motion. We restore the range of motion and get the right muscle firing at the right time in a way that become habit and you no longer have to think about them.  It takes time to retrain the brain and develop new “muscle memory”.

Reload Phase

In this phase, we will focus on those proper movement patterns and challenge those patterns with load specific to your goals. You will become more tolerant, more resilient, and you will be able to do what you love to do without pain.

 

Why is this process unique?

We know that healthcare is broken and we are trying to challenge the status quo. Most PT clinics do not operate in a way that allows them to provide all three phases to best of their ability.  We are able to give you something that nobody else in town can give you…time with an expert in your sport or activity.  When you work with someone that specializes in your sport and understands the demands required, then you can start to form a very specific plan to get you back to what you love to do.  In order to do that, you need time and that is not what the traditional healthcare model can provide.  At Physio Room, you will have the time to calm your pain down, start to get the right muscles firing at the right time, and load those patterns up so that you can do what you love to do without pain.  If you are not able to get all three of those phases in a single session, then your ability to get the long terms results goes down significantly.  

Why do other providers fail to get results?

Too many times, we see disappointed clients that have gone to other providers for the “quick fix”.  Often,  they have been getting “passive” treatments such as needling, massage, and adjustments and they are not getting the results they are looking for. These treatments are a very good approach in the “reset” phase, but alone they will NOT achieve long-term results.  For example, if someone comes in with knee pain and we use cupping, needling, and massage to calm the pain down and we do not address the ankle mobility or the hip strength and stability, then that pain will most likely come back. We need to “restore” the range of motion and get the hip to fire at the right time in order to take the stress off of the knee.   So now that knee feels better, but that is finally when the real work and the long-term results can begin!  If you do not get those tissue stronger and able to maintain the demands requested, then your pain is going to come back. We need to “reload” those tissues in order to hike or go up and down the stairs for that matter.  You need to be able to get you “knees over your toes” and their are still providers out there saying that you should avoid that movement, but they are wrong!  We have to treat movement as medicine and learn to dose the medicine appropriately.  Don’t take have a pill and don’t take the whole bottle. Gradually exposing those tissues to the load and demand you need will slowly increase your tolerance to the activities you want to get back to. Again, if you do not have the time with your current provider to address each of these phases, then you will inevitably become disappointed.   Our model gives you the opportunity to address each phase and that allows us to get you better, faster and save you time and money! 

  “Great providers are going to look at the root cause of your issues and provide you with the tools necessary to fix the problem.”

  If you’re interested in learning more about what your journey might look like, please give us a call today or book an appointment online. I look forward to working with you on your journey!

 

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Three common finger injuries in climbers:

The post Is it Really Your Pulley? Understanding Finger Pain for the Climber appeared first on Physio Room.

Runners are generally good at one thing – running! However, if we take them out of that activity and ask them to demonstrate other exercises, we can often identify some glaring flaws. We aim to help our running athletes not only improve their running, but also become better, more well rounded athletes. 

Some of the most common limitations we find during strength and mobility assessments of our running clients include:

• Limited ankle mobility
• Poor lumbar spine control
• Lack of thoracic spine mobility
• Dysfunctional breathing patterns
• Limited hip extension
• Limited hip rotation mobility
• Hip & posterior chain weakness

Although this is not an all inclusive list, it definitely hits all the highlights. As a general rule, if you work on these things, there is a good chance that you’ll improve some of the issues you have. However, it’s best to assess, don’t guess, and individualize the training to fit your specific needs. 

Though having a limitation such as one listed above doesn’t alway lead to an injury right away, chances are high that it will eventually. The more sound our movement patterns, the less likely we are to sustain a significant injury, which could keep us from training for any substantial length of time. 

Don’t let dysfunction define you.

Movement limitations, or lack of motor control, can also be caused by unhealthy tissues; primarily muscles and tendons. Our tissues should be able to lengthen, contract, stretch and move freely without restriction. Have you ever used a foam roller on your leg or hip? Did you notice intense pain when you rolled over a particular area? That’s not a normal response! That is a great example of a tissue that is in an unhealthy state and in need of some TLC. Proper hydration, nutrition and sleep play a large role in tissue health. For a review of other lifestyle factors that affect how we feel, check out another blog post we wrote here Lifestyle Factors and Running Injuries.

If left uncorrected, lack of full mobility and tissue health generally leads to hotspots, or consistent problem areas. Think about that achy achilles that is always nagging you when you wake up in the morning or when you first start your run.. That’s a hotspot! Far too often we see treatment for these issues that only address the symptoms without identifying and correcting the root cause, which is necessary to correct the issue long term.

To sum this article up, we want you to become a better mover. When you move better, you will become a better athlete. As we know, generally better athletes are better runners. 

Thanks for reading!

• Dr. Andrew

The post Moving Past Movement Dysfunction In Runners. appeared first on Physio Room.