Neck Pain is the 4th leading cause of disability worldwide, affecting 30-50% of adults in the United States. This highlights the commonality of neck pain in ALL adults, regardless of activity level. 

Often, neck pain is caused by factors such as inactivity, prolonged static postures, poor sleep, and ineffective stress management. While age-related changes like arthritis and disc degeneration can contribute, they are rarely the primary cause of pain. As we age, our bodies change—but with smart movement and strength work, we can manage pain and stay active at any age.

What About Athletes?

That being said, athletes who train in CrossFit, Olympic Weightlifting, and general strength training, also commonly experience neck pain. Despite constantly working to adapt to physical loads and stresses, they are not immune to discomfort. Below we’ll review the most common ways neck pain manifests in strength athletes, and how we can best overcome it!

If you have PAIN in your neck or upper back, and are an athlete looking to overcome pain and return to strength training, this article is for you! 

Where in the neck does neck pain commonly occur in CrossFit, Weightlifting, and general strength training athletes?

1. 1. Pain associated with these activities most commonly arises at the LOWER neck, right above the upper back, and may sometimes include the upper back as well. Athletes often report pain in the upper traps near the base of the neck or between the top of the shoulder blades. 
   2. Pain associated with CrossFit and Weightlifting can also arise at the upper neck/ below the base of the skull, although this is less common. It can manifest into headaches or even jaw pain as well.
   3. Pain, in either upper or lower neck, can sometimes involve muscles including the upper trap, mid-trap/rhomboids down the shoulderblade, and even the suboccipitals (base of the skull). Sometimes, these muscles ARE involved and exhibit tension relevant to the problem. Other times, they “feel” sore/tense but it’s actually an aggravated nerve that gives it this sensation.

What about nerve pain? 

1. This arises as a result of mechanical compression of a nerve root that exits the spine, leading to pain in the neck with possible weakness and pain down the arm. The severity, location, and provoking factors greatly vary among athletes; some may have neck pain specifically, some may have this accompanied by pain that radiates down the arm. In fact, some may have pain ONLY in their arm, in various locations, WITHOUT neck pain, masking the presence of an underlying condition at the neck! 
2. Your spine has little spaces on each side of them, through which the nerves exit. This space can be encroached as a result of multiple things. Muscle tissue tension, joint stiffness in the facets of the vertebrae, and yes, discs can be involved too. Even if the disc is involved, this is NOT pathological. Often, the involvement of a disc is thought to be detrimental and necessitates urgent care; but realistically, it can respond VERY favorably to Physical Therapy intervention for treatment of neck pain and radiculopathy, and invasive interventions are not required!
3. Therefore, a thorough assessment is always necessary, and Physical Therapy treatment for neck pain and radiculopathy will always be specific to each individual. 

What are the contributing factors to Neck Pain when training?

1. Usually, neck pain manifests as a result of SHOULDER movement impairments. Between the neck and the shoulder, there are 17 different muscles that play a role in the articulations here. This includes muscles that surround the cervical spine, thoracic spine, the ribs, clavicle, scapula, and glenohumeral (ball and socket) joint. ALL of these muscles support shoulder movements like pressing overhead, lifting from the floor, turnovers, and single-arm work.
2. Common impairments relevant to Weightlifting include:
   1. reduced shoulder mobility — unable to fully reach overhead when pressing, limited rotational mobility during a turnover
   2. reduced thoracic spine mobility — stiff spine leads to stiff shoulders!
   3. weakness/instability in the shoulder — need to guard/ support the shoulder with muscles of the neck instead
3. Impairments at the shoulder complex can lead to creates stress and strain to muscles that connect the neck to the shoulder. This includes the Levator, Upper/Mid Traps, the Pec major/minor, the Sternocleidomastoid, Scalenes, Paraspinals, and more! 

So now that we know the “why” and the “how”… WHAT can we do to overcome and manage Neck Pain when training?

Start addressing pain management with Cervical Retraction. This movement targets the lower cervical and upper thoracic spine, improves mobility, reduces joint tension, and can relieve nerve compression. (Keep in mind—while Cervical Retraction helps reduce pain and improve mobility, it’s just the beginning!)

The Power of Cervical Retraction for Neck Pain Relief

Cervical Retraction is the movement of C7 backwards on T1, at the point where the neck and the upper back meet, also known as the Cervicothoracic Junction (CTJ). Here, a bunch of nerves exit the spine and go down the arm. Also, a lot of muscles attach here, and it is kind of like a central point for muscles and joints to come together to connect the Neck and the Shoulder. I refer to this as the “Hubspot” of the neck.

See the pictures below for ways to mobilize this joint… and reach out to me for a full video breakdown for how to address this spot exactly!

Follow this up with:

1. Work on mobility through the thoracic spine and the shoulder! When these areas move well, we can reduce stress and strain to the neck. It’s important to work with a rehab professional to uncover where exactly the issue lies! 
2. Train and strengthen the shoulder through FULL ranges of flexion and rotation, while avoiding compensatory strategies at the neck. This is important for pressing, the turnover of a snatch or clean, and pulling from the ground — all things relevant to Weightlifting! 
3. Load & Stabilize the spine and the shoulder — target the muscles that support them in the “retraction” position mentioned earlier.
4. As you progress, slowly reintroduce the movements that once caused pain. Proper coaching and technique are key to preventing setbacks and making a safe, effective return!

If you have neck or upper back pain from CrossFit, weightlifting, or general training, this article offers insights on where to start and how to progress. As a Physical Therapist, I’m here to help you improve performance through rehab, coaching, and support. Reach out and let’s assess the issue together!

Written by Dr. Jessie Czarnecki – PT, DPT, OCS, CSCS, CIDN| Physio Room

The post The Heavy Truth About Neck Pain in Weightlifting Athletes appeared first on Physio Room.

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

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

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

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

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

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

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

So we got to work. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1. Sleep

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

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

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

2. Hydration

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

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

3. Snacks

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

Beef jerky

Greek Yogurt

Nuts

Protein powder

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

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

Did you find this helpful?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Stay safe & stay healthy, 

Andrew

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

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

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

#1 Chair Set-Up

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

#2 Monitor Set-Up

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

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

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

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

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

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

#3 Create A Movement Rich Environment

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

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

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

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

#3. Scapular Retraction – 15 reps

#4. Pelvic Tilt – x15 rep

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

#4 Set Your Desk Up Correctly Today!

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

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

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

What Does Traction Do For Your Neck?

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

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

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

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

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

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

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

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

Can The Neck Hammock replace physical therapy?

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

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

Can anyone use The Neck Hammock? 

The Neck Hammock is ideal for:

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

Do not use The Neck Hammock if you have:

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

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

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

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

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

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

What is the Neck Hammock made of?

Fabric Composition: 80% polyester, 20% spandex

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Pre-Game Warmup

Prayer Stretch

Pelvis Mobility

Thoracic Mobility

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

Of course, there are many treatments we can provide for you here in the clinic that will ease, help correct and begin to heal your aching knees. Dry Needling, soft tissue mobilization, deep tissue laser session and corrective exercise are all tools in our tool box our doctors can use to get you the relief you are after.

There are several things you can be doing on your own, however, that will offer you relief without having to come in and see us. Dr. Chris will walk us through several postures, tips on safe and proper form, stretches and exercise that will keep you and your knees moving forward, pain-free.

Dead Lifting and Squat

Glute Activation

Glute Activation Cont’d

Ice Skaters

Activation Drill

Hip Extension

Reverse Hyper Extension

Lower Body Foam Rolling

The post Bulletproof Your Knees appeared first on Physio Room.

However, no matter the age, body type, sport or motivation, there is one thing that all athletes have in common; they all want to feel good and succeed. It is in this light that sports physical therapist and performance based PT has received a considerable amount of attention in recent years. Much of this awareness has developed over the past decade, due to an increased participation by individuals in recreational activities, the government’s role in encouraging physical fitness and an increase in the publicity given to professional athletes and their injuries. Most importantly, performance, recovery, and physical therapy clinics have been developing at a considerable pace, because Physio Room is keeping athletes at the top of their game through pain relief, accelerated recovery and performance enhancement.

Physio Room is keeping abreast of the latest advances in the field, most recently with the use of deep tissue laser therapy, a technique that has been shown to benefit non-professional and elite athletes alike.

The basic science behind deep tissue laser therapy is compelling. Cells absorb the light and undergo significant positive changes. Studies have shown that impaired cells have a stronger response than healthy cells. So, the light seems to produce the most benefit where it is most needed.

Lasers work by impacting cellular function. Damaged cells will absorb and become energized by photonic energy; this has been well documented with over 2,000 clinical studies stretching back 30 years. Stimulated cells increase adenosine triphosphate (ATP) production, and dramatically reduce inflammation, pain and swelling. This modality may be considered a “healing” process, as it quickly corrects compromised cellular function, allowing the body to heal itself.

Physio Room prepares our athletes for the challenges ahead and keeps them healthy on multiple levels and with the addition of deep tissue laser therapy, sports chiropractors can also offer a variety of patients a new tool for reducing pain and accelerating their recovery to get them back on the field more quickly.

Conditions which have shown significant improvements using this form of therapy without the use of drugs or surgery include, but are not limited to, medial epicondylitis (golfer’s elbow), lateral epicondylitis (tennis elbow), patellar tendinitis, muscle strains (quadriceps, hamstrings, forearm, shoulder, oblique), joint sprains (ankle and knee mainly), carpal tunnel
syndrome, neck pain and low back pain. Whether your patient is a professional, college, high school or amateur athlete, they may benefit from laser therapy, getting individuals back into their game, whatever it may be, at the “speed of light.”

FREE DEEP TISSUE LASER SESSION WITH ANY INITIAL EVALUATION IF YOU MENTION THIS POST!

CALL 720-316-9974 TO SCHEDULE TODAY!

The post Deep Tissue Laser: Relief for Lifestyle Related Pain and Dysfunction appeared first on Physio Room.

Today we are in the clinic talking about overuse injuries. What is an overuse injury? This usually occurs when we do too MUCH, too SOON. What happens, then, is we create a micro-trauma state within the muscles being used. In other words, you are breaking down that muscle tissue more than what your body may be used to.

Let’s look at an example of this. It’s spring, it’s getting nice out and you may want to get out there and swing that golf club a little more than you had been over the winter months. Maybe you get out there and end up hitting 100+ balls when your body is accustomed to hitting no more than 60. This can start to create that micro-trauma state, causing your muscles to become aggravated and inflamed.

What we would like to see you do in this circumstance is to back off (but not stop!) that activity a little bit. Let’s bring it back down to what your body is more accustomed to and keep your increases smaller with a little bit more time in between.

Even more beneficial in treating this overuse is a Deep Tissue Laser Treatment, offered here in the Physio Room clinic. The laser will increase your cellular energy level through increased ATP (adenosine triphosphate) production. Additionally it reduces the inflammation you are experiencing and this is key to getting back to what we want to be doing more quickly.

If you think you may be suffering from an overuse injury, we want to hear from you. Comment “overuse” on this post and let us help! And, as always, if you have learned something, SHARE!

The post Overuse Injury appeared first on Physio Room.

Text Neck and Computer Neck occur when our head is being pushed too far forward as we spend lengths of time gazing down toward our computer screens or looking down into our phones. We typically see this problem start to arise at the office while we are sitting at a work station. Then, as the day goes on, our bodies become more fatigued and therefore our posture becomes more and more forward, father and farther out of alignment. By the end of the day, and especially by the end of the week, you may find you are experiencing an increase in pain in the back of the neck and, soon, all the surrounding areas can begin to ache.

I am going to show you two quick things you can do that will help you with this at home or at the office.

First, let’s do some chin tucks. You will want to use your hand to push your chin back, almost like you are trying to give yourself a double chin. Let go. Repeat.

Doing several of these chin tucks will help build up the muscles in your neck and remind your body where your chin is naturally meant to rest. This will help address the fatigue happening over the course of your day or your week.

Second, we would like to see you doing some isometric exercises. This also aids in strengthening the muscles in your neck. Bring your hand to your forehead and push your head forward, pressing into your hand. Hold for about 5 seconds. Next, bring your hand to the left side of your head, push against your hand for another 5 seconds. Repeat this with your hand on the right side and, finally, repeat with your hand on the back of your head.

I hope you find these tips helpful! If you find yourself with either Text Neck or Computer neck and want to learn more, tag us in our post with any questions. We would love to help you out.

The post Text Neck / Computer Neck appeared first on Physio Room.

Hi, everyone! Dr. Chris Robl here with Physio Room and we have my wife, Courtney, and our youngest, Zachary, in the clinic today to talk to you a little bit about what Mom Shoulder (or Mom Posture) is and ways to treat this and prevent it from coming back.

Mom shoulder basically happens when we’re repetitively holding a baby or nursing a baby and your shoulders get ‘stuck’ in a forward or rounded posture. As your shoulder is constantly being rounded forward your rotator cuff then becomes stretched out. This leads to shoulder instability and we find that you will then start incorporating your upper trap for stability instead. In turn, we start seeing the persistent neck and shoulder pain, stiffness and strain.

So, let’s talk about a couple of drills to help you get out of this Mom Shoulder posture. You want to take a band in the hand of whichever side your irritation is on. You will want your elbow bent at 90 degrees and down to your side, shoulder blade down and set. We then want you to rotate our hand (holding the band) in an outward motion – you will go from elbow in, hand facing forward to elbow in, hand facing out from your side. You want to continue this motion until you start to get a nice little burn in the back side of your shoulder. Let’s go 3 sets of 10 reps to start and work our way up to 30 reps.

In addition to that strengthening exercise, we also want to be thinking about stretching these tight muscles out of their ‘stuck’ posture. Again, starting on the side that feels more irritated, begin by holding your arm long and straight down to your side, pulling those shoulder blades down into your back so that we’re not resting in this forward position. Use your remaining hand to slowly pull your head away from your shoulder. By doing this we are going to get a nice gentle stretch through the trap and the neck, relieving any pain and tightness caused by your Mom Posture.

If you have any questions about what we have talked about today please give us a call and, as always, if you have learned anything from today’s video, please like and share. We appreciate the support, thank you very much for everything you do for us here at Physio Room. Have a great day!

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