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

Why does this happen? 

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

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

The Role of the Subscapularis:

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

Symptoms of Subscapularis Strain:

– Deep, aching pain in the front of the shoulder

– Reduced internal rotation strength

– Difficulty or pain when reaching behind your back

– Shoulder instability or a feeling of weakness during pressing movements

How “Chicken Winging” Leads to Subscapularis Strain:

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

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

How do we fix this? 

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

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

Be Proactive: 

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

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

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

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Congratulations, CrossFit athlete! Whether you’re a seasoned competitor or a first-time Open participant, completing the Open workouts is a remarkable achievement. Now, as we transition to the next stage of the competition, the quarterfinals, it’s time to focus on refining your skills and maximizing your performance and prepare for quarterfinals. 

1. Celebrate Your Accomplishments:

Before diving into the next phase of competition, take a moment to celebrate your achievements in the Open. Whether you hit new personal records, conquered challenging movements, or simply pushed yourself to new limits, acknowledge your hard work and dedication. Reflect on your progress and use it as motivation as you prepare for the quarterfinals.

2. Assess Your Performance in the Open:

Reflect on your performance in the Open and identify areas where you excelled and areas where you can improve. Whether it’s improving your strength, refining your technique, or enhancing your conditioning, use your Open performance as a guide for your quarterfinals preparation. Set specific goals and targets to focus your training and track your progress leading up to the competition.

3. Focus on Recovery and Nutrition:

Prioritize recovery and nutrition to support your training and optimize performance leading up to the quarterfinals. Incorporate recovery modalities such as mobility work, stretching, foam rolling, and adequate sleep into your routine to prevent injury and promote recovery. 

If you’ve encountered any lingering injuries or discomfort during the Open, take proactive steps to address them. Given the intensity of the last workout, which involved heavy gymnastics and thrusters, it’s essential to prioritize self-care to ensure you’re performing at your peak. Don’t wait until it’s too late – take care of yourself now to optimize your performance and stay in top condition for the challenges ahead. We are here to help! 

Here is a good read on how to bullet proof your back. 

https://youtube.com/shorts/k-7SQlrO4DY?si=XFHFDxKF4pY8kufT

https://youtube.com/shorts/j1bV41gRRAs?si=bqSX7zquPi84COu5

https://youtube.com/shorts/2BpLGQFMzIY?si=4uxjG6eAGMTZfPYS

4.  Fine-Tune Your Training Program:

Based on your assessment, develop a customized training program that addresses your strengths and weaknesses while preparing you for the demands of the quarterfinals. Incorporate a balanced mix of strength training, skill work, conditioning, and recovery to ensure comprehensive preparation. 

5. Understand the Quarterfinals Format:

Familiarize yourself with the format of the quarterfinals. Most gyms will have you complete this on your own time. Grab other athletes and some judges and make a game plan.  Pay attention to movement standards, time domains, and any equipment specifications to ensure you’re fully prepared for each workout.

As you prepare yourself for your quarterfinals journey, remember that you’ve already accomplished something remarkable by completing the Open. Now, with the opportunity to showcase your abilities in the quarterfinals, it’s time to channel your hard work and dedication into success. 

Trust in your preparation, stay focused on your goals, and approach each workout with confidence and determination. Whether you’re aiming to qualify for the next stage of competition or simply aiming to challenge yourself, embrace the opportunity for growth and enjoy the journey ahead. Good luck, and may you rise to the occasion and achieve your best performance yet in the quarterfinals!

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 A Day in the Life of a Physical Therapist on the PGA Tour

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Benefits of wearing an Oura ring

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Benefits of wearing a Whoop

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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!

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Simply put, you get what you pay for.

At Physio Room we choose to put your needs first as opposed to the needs of the insurance companies.

There are 3 things we consider when looking at how Physio Room approaches physical therapy to make sure you get what you need.

Quality over quantity
Performance-based
Cost

Let’s dive into each one.

Quality over quantity. The truth is, out of network PT can provide a MUCH better experience for you as the patient. That’s because the patient is the client.. not the insurance company. When the insurance is the client, all of the focus is taken away from you. How so?

Well, in the medical system, the insurance companies actually determine the rates… which means you may not actually know the cost of the care you’re receiving until well after you’re done. Unfortunately, in the world of physical therapy, reimbursement from the insurance companies is quite low. As a result, clinics are incentivized to see multiple clients at the same time to generate more revenue. This ends up hurting the patients, and the providers in the long run.

The truth is, you can’t get the same quality care when your therapist is seeing 2-5 other people at the same time, and therapists feel the burden of more clients, becoming burned out with their career.

Have you ever been at an appointment and shared that time with other people? How did that make you feel? You end up getting a lot less time and attention from your provider and may even be spending the majority of the time with an aide or tech rather than your therapist. Instead of spending 20 minutes with a provider, wouldn’t you rather have a full hour of undivided attention?

Being out of network allows us to focus on YOU, not the insurance company. That means you’re no longer sharing your time and as a result, complete your plan of care in much less visits! Not to mention the added benefit of actually building a relationship between client and therapist beyond just why you’re coming into the office.

Performance-based. Speaking of insurance companies, they usually have a say in how you’re treated. At Physio Room, we are 100% performance-based which means we focus on you and your specific problems. Let’s say you’re seeing a physical therapist for knee pain. In a traditional in network setting, they’re only allowed to address your knee.

At Physio Room, we’re able to expand on things outside of your knee like sleep, nutrition, stress management, etc; things that will actually help you move the needle forward in your life, in your sports, and in your activities (of course, while also addressing your knee pain). Many clients have multiple body areas that are bothering them…

We treat the client, not just the body part. There’s a big difference!

Cost. Most people feel like going through insurance is cheaper than paying out of pocket, especially for something like physical therapy. But that’s not always the case!

The biggest factor here is that you’ll typically see your provider for LESS visits when in an out-of network facility. Remember, this is because you’re getting more one-on-one time and quality care from your provider. We won’t need to see you 2-3x a week for many many weeks.

More time, more value, better outcomes. We work with you to get to the root cause of why your symptoms are there, get you out of pain and get you back to your activities as quickly as possible!

Did we mention knowing what you are paying for? Fact is, there is much less transparency with in network clinics. They can’t tell you upfront what it will cost to work with them because it will completely depend on your insurance company. As a result, you often end up receiving a bill after the fact, for an amount that you weren’t even aware of, sometimes it may even come as a surprise because you thought that therapy was covered by your insurance.

At Physio Room, we will tell you exactly how much you’ll be paying and what value you will get for that. No surprises. This is rare in the healthcare world. In fact, we guarantee that if you choose to work with us, we will help you understand why you are dealing with the symptoms you are, what we think the root cause is and what you should be doing about it.

Ultimately, we aren’t here to tell you to never go see an in network physical therapy clinic. We just want you to be aware of some of the key differences so that you can make an informed decision that is best for you. Even if you do end up spending less money in the cases where insurance-based clinics cost less, the quality of the care you get will typically match.

We want to help you solve your problems and we want to do that as quickly with you as we can. We also want to give you the tools you need to help you stay out of pain so you can keep enjoying the life you love!

Let’s get the conversation started on how we can help you solve those problems. Contact us here and one of our PTs will be in touch very soon!

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Yikes. We’ve been there. 

Let’s talk about why you might have some shoulder or neck issues.

When your shoulder gets irritated, three things happen.

1. Guarding

Naturally, as humans, we don’t like pain, so we end up trying to guard it. When your peck gets tight, it pulls your shoulder forward. 

2. Elevation

On the other side of that, if you use your upper trap muscle, that elevates it and you’re walking around with a raised, tight trap. 

3. Deltoid guarding

Deltoid pain on the side of your shoulder feels like someone is punching you. Imagine you make a fist, and your knuckles turn white because there’s no blood supply. 

When you’re guarding a muscle like your deltoid, you ache because there’s no blood supply. 

What we want to do is hit the reset button on this process when you’re experiencing shoulder pain. 

In order to start alleviating some of these symptoms and put yourself in a better postural position and get stronger, we want to use the lower trap. 

The fibers in your lower trap can pull the shoulder blade down and in. We want to use these more. 

When the fibers in your lower trap start pulling up, that’s when you start feeling tension. You start getting tension headaches at the back of your head and behind the eyes, and many other issues.

We see this ALL of the time at Physio Room. People are referred in with shoulder issues and it’s really a neck issue. Or vice versa. 

It’s not always a cookie cutter issue, and there are SPECIFICS to your own body. Not all shoulder and neck pain is created equal.

Now, let’s talk about the rotator cuff. 

When people have rotator cuff issues, the space between their humerus and scapula bones get smaller, and the supraspinatus muscle gets pinched.

When this happens, we see syndromes like impingement syndrome or uncomfortable rubbing to a breaking point. 

Surgeons might shave the bone, but one of the BEST things that you can do is strengthening your rotator cuff. 

If you combine this rotator cuff strength with pulling your lower trap DOWN and IN, your upper trap gets less tight and you’ll see less irritation and dysfunction in that zone. 

The goal here is to set your body up into a better postural position. 

Surgery, drugs and injections are not necessarily the answer here. You can avoid that by catching this pain early on!

View our full YouTube video tutorial here to learn more about these muscles, bones, and how to navigate this shoulder and neck pain issue. 

If you have questions or want to learn more, give us a call at 720.316.9974. 

The post OUCH. Got Sharp Shoulder Pain? Here’s Why… 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

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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.  

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