The sun is shining and we know people in the Durango area are preparing for a summer filled with watersports such as rafting, paddle boarding, and kayaking down the Animas River.

These activities are so much fun and help you to stay active throughout the summer, but your fun can soon be ruined by shoulder pain if you don’t take steps to prevent it.

Most water sports involve intense, strong, and repetitive motions from your shoulders which can leave you in pain and unable to get back out on the river for a long time and potentially ruin your summer.

With our insight into everything from proper warmup techniques to strengthening advice for watersports enthusiasts, you’ll be sure to avoid shoulder pain during summer water sports and stay ahead of any discomfort associated with being active on these wonderful waterscapes!

Always Warm Up!

You’ll always hear us tell you that warming up is important, but it is still underestimated by many and a step that’s often missed out by water sports enthusiasts.

Whether you’re swimming, kayaking, or paddle boarding, taking the time to stretch and move your arms and shoulders before you hit the water can make a significant difference in your next-day soreness levels.

In fact, the risk of injuries and muscle strains decreases significantly if you dedicate even just five minutes to a proper warm-up routine.

Use slow and long stretches to fully prepare the muscles around your shoulder blade, neck, and front of your shoulder to get a wide range of movement and avoid shoulder pain during summer water sports!

Protective Gear

Before you jump into Navajo Lake, take the time to ensure you have the correct protective gear to avoid shoulder pain during water sports.

Investing in the right protective gear, such as shoulder pads, wet suits, and support braces could help you avoid experiencing discomfort and pain during and after these activities.

Whether you’re an amateur enthusiast or a seasoned pro, don’t let shoulder pain due to inadequate equipment stop you from enjoying your favorite water sports this season and putting a dampener on your summer!

Ergonomic Equipment

As well as protective equipment, your body could really benefit from ergonomic equipment.

Research is key for investing in equipment such as ores or paddles as it can not only help you to avoid shoulder pain during summer water sports, but can also help your performance if you are an avid rower, kayaker, or paddleboarder.

By using equipment that is specifically designed to support your joints and muscles, you can enjoy your favorite water sports without the worry and discomfort of injury.

Trust us, taking the time to invest in high-quality and ergonomic equipment is an investment that will pay off in both the short and long term.

Build Up Your Strength

So now you’ve heard about the equipment you can use to prevent aching shoulders, now here’s how you prepare your shoulders for the work to come!

Building up strength in your shoulders is vital to ensure you don’t suffer from shoulder injuries, are able to perform well, and do not become fatigued while you’re out on the lake.

Strengthening exercises like shoulder rotations, scapular retractions, and banded pull-aparts are all effective in targeting the muscles around your shoulder joint.

By incorporating these exercises into your workout routine, you will increase your overall strength and decrease the likelihood of shoulder pain or injury while out on the water.

Follow The Proper Techniques

Water sports enthusiasts flock to lakes and rivers in the summer, some professional and competitive and some amateur looking for fun ways to stay active.

Regardless of your experience, you should always endeavor to follow the correct techniques of the activity you’re taking part in.

Learning how to properly align your body, engage your core muscles, and use proper paddling techniques can help avoid overuse injuries and ensure a fun, injury-free experience on the water.

Don’t let improper technique cut your fun in the sun short, take the time to learn and practice the proper techniques to avoid shoulder pain during summer water sports!

Is Shoulder Pain Stopping You From Enjoying The Water?

Are you worried that shoulder pain might affect your ability to get out onto the river with friends and family this summer? Or have you been suffering from shoulder pain for a while and you’re anxious it could get worse in the weeks to come?

Whatever your struggle is, we’re always here to help you overcome it and become pain-free for an enjoyable summer of water sports and most importantly, fun!

Throughout June we’re offering you the opportunity to come into our Durango clinic for a free shoulder pain consultation. During your free shoulder pain consultation, you will be able to talk to a member of our expert physical therapy team, get to the real cause of your shoulder pain and explore the treatment options that best suit you and your recovery.

If you want to be able to kayak, swim or row without any pain this summer, fill in our simple web form to arrange your free shoulder pain consultation. Alternatively, you can call our clinic at (970) 259-0574 and a member of the team can arrange your appointment.

Other Free Resources For Sports Enthusiasts 

Read Our Blog – Exercise And Conditioning In Summer – How To Stay Cool!

Read Our Blog – Hiking And Cardiovascular Health

On Social Media? Follow Us On – Facebook, Instagram, and LinkedIn

Are you preparing to start hiking in the high country? Finally, the weather is improving and conditions are becoming more attractive to hiking enthusiasts to get out into nature and enjoy the scenery!

However, knee pain is always a concern amongst hikers, and shaking the pain off can be a nightmare… but you don’t have to give up on your adventuring dreams just yet as we’ve picked out 5 of the best and simplest tips to help you stop knee pain on a hike!

In this blog you can read about using hiking poles, wearing supportive shoes, and even how women can safely take care of nature’s business in the great outdoors!

Use Hiking Poles

Your knees bear the brunt of your entire body weight with every step you take, this can result in a lot of discomfort and pain after a while of trekking over different terrain and inclines.

However, introducing hiking poles into your equipment could offer a simple yet effective way to stop knee pain on a hike.

Not only do they distribute the pressure on your knees more evenly when you’re walking, but they also provide additional support and reduce the impact your knee joints feel as you walk.

Hiking poles could not only stop knee pain on a hike, but they can also prolong your trek so you can spend more time in nature and take in the beautiful scenery of the high country or desert terrain.

Stretch During Your Hike

Stretching during your hike could mean the difference between excruciating knee pain during your journey or a painless and enjoyable trip!

Taking a few minutes before and after your hike to stretch your legs, especially your calves and quads can make a world of difference.

And don’t forget the importance of taking rest breaks during your trek. Stopping to rest for a few minutes every hour can give your knees a much-needed break and help prevent injury.

Take Care Of Nature’s Business Safely!

This one’s for the ladies!

So picture this, you’re on a beautiful hike through the woods and you’re having a fantastic day. But you’re desperate to pee and your knees are starting to ache from the inclines you’re walking up.

Of course, there are no bathrooms, so you have to squat!

Squatting safely is very important if you’ve been putting strain on your knees all day. Proper form when squatting means keeping your knees behind your toes, engaging your core, and keeping your weight in your heels.

Not only will you be able to prevent discomfort on the trail, but you’ll also be able to effectively take care of nature’s business whilst out on your travels!

Stay Hydrated

If you enjoy the feeling of sunshine on your face and the sound of nature, hiking is a great way to get some exercise.

However, without proper hydration, a once pleasurable walk can quickly turn into a nightmare of fatigue and knee pain. That’s why it’s critical to stay hydrated when you hit the trails.

Not only does water help boost your energy levels, but it’s also essential for keeping your joints lubricated. By avoiding the wear and tear that comes with dehydrated joints, you’ll be less likely to experience knee pain on a hike.

So before you set out on your next trek, make sure you have plenty of water on hand, a hydration pack, or a water filter.

Trust me, your knees will thank you later!

Wear Supportive Shoes

As an experienced hiker, I cannot stress enough the importance of wearing supportive shoes when hitting the trails to stop knee pain on a hike.

The proper shoes will provide ample support and cushion to take the pressure off your feet, ankles, and knees, allowing you to maintain balance and stability while tackling rocky terrain.

Investing in high-quality hiking shoes with built-in arch support, thick sole, and durable tread will not only increase the enjoyment of your hike but will also prevent potential injury and discomfort.

Remember, always prioritize safety when hitting the trails.

Is Knee Pain Putting You Off Hiking? Try Our Free Knee Pain Consultation

Has knee pain been putting you off hiking because the pain is too bad or you’re worried about causing further injury to your knee?

Did you know all of your worries can be put to rest with our free knee pain consultation? During your free knee pain consultation you will be able to get 1 to 1 help and advice from our expert physical therapists and get information on the best treatment options available to you.

If you want to be able to get back out on the trails without knee pain holding you back, arrange your free knee pain consultation today by contacting our Durango clinic at (970) 259-0574 and we’ll look forward to seeing you in our clinic soon!

Other Free Resources For Knee Pain

Read Our Blog – Running And Its Impact On Your Joints

Read Our Blog – Runners And Hip And Knee Pain

On Social Media? Follow Us On – Facebook, Instagram, and LinkedIn

Are you a cyclist who has been yearning to get back on the road and out in nature, but are dreading the aches and pains that often accompany a ride?

Neck pain can be an all-too-real reality for many recurring riders – it’s time to take control and reclaim your neck muscles!

This post will provide four easy exercises that any cyclist can incorporate into their cool-down routine to stop neck pain after a bike ride.

Exercise #1: Neck And Shoulder Rolls

This is a simple exercise that can loosen up your neck and shoulders after a long ride and stop neck pain from getting in the way!

To do this exercise, you should begin by standing in a good posture with your feet shoulder-width apart and your back straight but relaxed.

Then, roll your head around in a circle slowly and gently in both directions. Do this at least 3 times on each side.

Once you’ve stretched and relaxed your neck, do the same thing with your shoulders. Roll them around in a circle slowly forwards and backward a few times to ensure all of the muscles that connect your neck to your shoulders are fully relaxed and cooled down.

Exercise #2: Wall Slides

This exercise will stop neck pain after a bike ride, but it will also restore mobility back to stiff and tight shoulders after holding a hunched position during your ride.

To begin, face a wall and place your forearms against it. Step forward with your right foot, bend the knee, and step back with your left foot.

Keeping your head back and chin tucked in, slide your arms up and out into a wide position using the middle of your back.

Go as high as you can using your back muscles and squeeze your shoulder blades together to lift your arms off the wall.

Finally, return your arms to the wall and slowly slide back down.

Exercise #3: Shoulder Blade Squeezes

Similarly to wall slides, shoulder blade squeezes can stop neck pain after a bike ride by relaxing the muscles that connect to your neck preventing strains.

Position yourself in a neutral posture, standing tall and relaxed, and then squeeze your shoulder blades together gently.

You should relax your shoulders when you do this exercise and ensure you squeeze together slowly and hold the squeeze for a couple of seconds before relaxing your shoulders again.

Remember, this is a cool-down exercise so you want to make sure you’re slow and gentle to prevent any injury and loosen those muscles off!

Exercise #4: Seated Neck Release

The seated neck release is a great one to finish your cool down to get you feeling relaxed and ready for the rest of your day!

Sit comfortably on the floor with crossed legs touching your right hand’s fingertips to the floor. Place your left hand on your head and gently pull your left ear to your shoulder as you look under your left arm.

You should begin to feel a gentle stretch along the right side of your neck, hold this position for 30 seconds and then repeat on the other side.

When you do this exercise, make sure you keep your shoulders relaxed and avoid lifting your shoulder to your ear.

You can stop neck pain after a bike ride with this stretch as it releases tension in the muscles along the side of your neck.

After completing these four steps in your next cool-down routine, you will be fully relaxed, be able to prevent any strain injury, and be able to keep riding your bike neck pain-free!

Want Expert Help To STOP Neck Pain After A Bike Ride?

Are you worried about getting back in the saddle this spring because you’re experiencing tingling in your arms and fingers when you ride? Or is it that the pain in your neck has become worse and you’re scared to aggravate it even more?

Don’t let it get to the point you can’t ride anymore before you come and see us. The sooner you see us, the sooner you can become pain-free and get back to riding those long distances around beautiful towns and open spaces!

Our free neck pain consultation is the best thing you can do for your neck pain. You’ll be able to come to our clinic and meet with one of our expert physical therapists, talk about your issue, and find out the best natural treatment options available to get you pain-free!

You can arrange your free neck pain consultation by calling our clinic at 970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to get back in the saddle with confidence!

Other Free Resources To STOP Neck Pain After A Bike Ride

Read Our Blog – Mountain Biking Versus Road Cycling Injuries

Read Our Blog – 4 Steps To Prevent Neck Pain When Cycling

On Social Media? Follow Us On – Facebook, Instagram, and LinkedIn

Spring is a beautiful time of year to get out and go for a bike ride, either on the river path or on one of our local trails.

As winter is turning into spring (finally), you may just be getting on your bike for the first time since last fall.  As you are returning to your bike, you may notice that some neck pain is beginning to bother you on your rides.

Maybe it’s progressed to the point where you are having some shoulder blade pain, or your arms and hands are feeling numb and tingly during your ride. You may be worried about getting out on the bike because of this.

If this sounds like you, you’re in the right place!

We’ve put together 4 handy steps to prevent neck, shoulder blade, and arm pain while cycling so you can enjoy your bike rides throughout the spring and summer months, without neck pain becoming a problem.

Our 4 Steps To Prevent Neck Pain When Cycling

#1 Understand Your Posture

Understanding your posture is the foundation of preventing neck and arm pain when cycling. Making even the slightest adjustments to your position on and off the bike can make a significant difference.

For instance, the lower your handlebars are, the more aggressive the posture is, which offers a higher likelihood of developing neck and arm pain. If possible, keep your handlebars at the same height or higher than your seat. This gives your upper body and neck the right amount of support while riding.

Another tip to keep in mind is to avoid craning your neck down to look at your wheel on the road. Instead, keep your eyes focused ahead and fix your gaze on the horizon.

And it’s not just on the bike that you should be mindful of your posture.

Once you are back home and looking to relax after a long ride, you should ensure your spinal alignment in your posture is correct when sitting, standing, and walking. It could help you prevent neck and arm pain on your next ride!

#2 Pay Attention To Your Neck And Shoulders

Step 2 is always paying attention to your neck and shoulders during your cycling sessions. Your shoulder blades should be gently pulled down and back in a diagonal toward your opposite back pockets. This prevents hunching over and restores the space between your shoulders and your ears.

It’s easy to get sidetracked when you’re riding through our beautiful countryside or concentrating on passing or speed, but you must remember to check to see if you’re holding this tension. It can become extremely uncomfortable and directly lead to neck and arm pain as well as a more serious injury if not addressed.

#3 Take Regular Breaks During Long Rides

Taking regular breaks during long bike rides is an essential way to prevent neck and arm pain when cycling longer distances.

Ignoring the need to rest and stretch can lead to uncomfortable neck pain that can make it difficult to enjoy the ride.

Taking breaks every hour or so and stretching your neck, shoulders, and back can help prevent this discomfort. It may seem like a hassle to stop frequently, but your body will thank you in the long run.

#4 Have The Right Equipment

As a cycling enthusiast, you know that hitting the open road on your bike can be a thrilling and rewarding experience.

To prevent neck pain, it is crucial that you invest in the correct cycling equipment. This includes a properly fitting bike saddle, handlebars that are the appropriate width and height, and a helmet that fits securely without putting undue pressure on the neck.

You could also consider cushioned handlebar grips as this can lessen the tension and impact on your neck when cycling.

By taking the time to ensure that your cycling equipment is top-notch, you can enjoy a pain-free ride and make the most of your time on the road or trails.

Want Expert Help To Prevent Neck Pain When Cycling?

Are you worried about getting back in the saddle this spring because you’re experiencing tingling in your arms and hands when you ride? Or is it that the pain in your neck has become worse and you’re scared to aggravate it even more?

Don’t let it get to the point you can’t ride anymore before you come and see us. The sooner you see us, the sooner you can become pain-free and get back to riding on our wonderful roads and trails.

Our free neck pain consultation is the best thing you can do for your neck pain. You’ll be able to come to our clinic and meet with one of our expert physical therapists, talk about your issue, and find out the best natural treatment options available to get you pain-free!

You can arrange your free neck pain consultation by calling our clinic at (970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to get back in the saddle with confidence!

Other Free Resources For Cycling  

Read Our Blog – Mountain Biking Versus Road Cycling Injuries

Read Our Blog – Helmets, They’re Not Just Fashionable 

On Social Media? Follow Us On – Facebook, Instagram, and LinkedIn

Are you struggling with sciatica, but unaware of what may make your already-excruciating symptoms even worse?

Sciatica can cause aggravating pain in the hips, lower back, and buttocks, but you may be making your pain worse without even knowing it!

For anyone with sciatica, this blog post is a MUST-read. We tell you 4 things you could be doing to make your sciatica worse so that you can minimize flare-ups, protect yourself against further damage, and be able to take part in your favorite outdoor activities!

4 Things You Could Be Doing That Make Your Sciatica WORSE

#1 Poor Posture

Your posture is an integral part of what you do every day, whether you’re sitting, standing, or walking.

When your posture is out of alignment, it can put pressure on the sciatic nerve exacerbating any existing pain or discomfort and leading to a vicious cycle of pain and ultimately making your sciatica worse.

You should be mindful of your posture throughout your day, ensuring you keep your hips, shoulders, and neck aligned whether you’re sitting at work or going for your daily walks in the spring sunshine.

#2 Wearing Unsupportive Shoes

Did you know, your choice of footwear could make your sciatica worse?

Wearing shoes that don’t correctly support your feet can mean you experience even more discomfort from your sciatica as you don’t receive the proper arch support and cushioning needed for proper spinal alignment.

Shoes that you should avoid wearing too often are high heels and sandals. Both types of shoes can make your sciatica worse because they don’t absorb shock when your foot meets the floor and don’t provide the correct support across the foot.

#3 Sleeping In An Uncomfortable Position

If you suffer from sciatica, you know how important it is to find relief from the constant pain and discomfort it causes. However, many people don’t realize that their sleeping position could actually be making their sciatica worse.

For example, sleeping on your stomach can cause your lower back to arch unnaturally, which can put more pressure on the sciatic nerve.

On the other hand, sleeping on your back with a pillow under your knees can help take the pressure off your lower back and provide some relief.

So be mindful of your sleeping position if you’re dealing with sciatica – it can make all the difference in your recovery.

#4 Resting For Too Long

While getting some rest can be beneficial to recovery from sciatica, too much rest can actually worsen sciatica.

Prolonged inactivity can cause muscles surrounding the sciatic nerve to become weak and conditioned leading to even more discomfort when you do try to move.

Staying engaged in low-impact activities such as walking or cycling can promote blood flow to the area and maintain muscle strength making you stronger and able to fight off your symptoms.

So get up, stretch out, and get yourself outdoors for some quality time with the grandkids or into the garden to plant your newest seeds.

Do You Need Expert Help For Your Sciatica?

Have you been suffering from sciatica for a long time and it just doesn’t seem to be going away no matter what you do and the only advice you seem to get is to rest and take painkillers?

At Tomsic PT we understand how annoying it can be to be told the same thing over and over again for it to never work as we hear this from our patients all the time.

That’s why we have the perfect opportunity for you to get the answers you so desperately need so your sciatica can improve and you can get back to doing the things you love.

Our free sciatica consultation is an opportunity for you to talk to one of our expert physical therapists to answer any questions you have about your sciatica and give you the ability to choose if physical therapy is the best treatment option for you.

You can arrange your free sciatica consultation by calling our clinic at 970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to manage your sciatica and lead a pain-free active life!

Other Free Resources For Sciatica And Getting Out This Spring

Read Our Blog – Home Exercise Programs For Low Back Pain

Read Our Blog – How Much Is Too Much?

On Social Media? Follow Us On – Facebook, Instagram and LinkedIn

As the days get longer and temperatures start rising slowly, the promise of spring is (hopefully!) in sight – but an uncomfortable reminder can accompany that if you suffer from sciatica.

Feeling a sudden sharp pain in your lower back shooting down one side of your body can quickly put an end to any plans for outdoor activities.

But don’t let sciatica stop you from enjoying this season! with a few preventative tips and you can get outside and take advantage of all that spring has to offer!

Read on for 5 tips that will help alleviate symptoms so you can enjoy family days out without worrying about those painful twinges.

#1 Incorporate Low-Impact Exercise Into Your Routine

As a sciatica sufferer, you will know that sometimes you can experience flare-ups where pain and symptoms are more aggressive.

Incorporating low-impact exercise into your routine could be the best way to keep your flare-ups away.

Exercises like swimming and walking help keep sciatica symptoms at bay gently stretching your muscles and preventing any stiffness you may experience from sitting for a long period of time.

Adding in this small amount of exercise every day will allow you to prevent symptoms from becoming overwhelming so that you can take the grandkids to the park without worrying about your sciatica holding you back!

#2 Be Mindful Of Outdoor Temperatures

Outdoor temperatures can have an effect on sciatica symptoms so it’s important to be mindful of the effect it can have on you.

Warmer temperatures can cause sciatica flare-ups due to perspiration increase and swelling and inflammation. Combined, these factors could cause your symptoms to worsen and make you feel as though.

If you’re outside in colder weather, it can cause you to experience acute pain around your sciatic nerve due to stiffness and tension.

In these situations, it’s best to dress for the weather and monitor your symptoms during the day if you decide to go out.

It’s important to remember that everyone is different and only you know what makes your sciatica flare up.

#3 Stretch Every Day

Stretching each day in the morning can be very beneficial for relieving and preventing sciatica symptoms. Consistent stretching can reduce sciatic nerve tension, muscle spasm, and pain.

Taking 10-15 minutes each day to stretch your lower back, glutes and hip muscles can help relieve sciatica symptoms over time.

It’s important to hold the stretches you do for at least 30 seconds and focus on slow and steady movements that target the affected area.

#4 Maintain A Good Posture

Springtime brings with it fresh air and a renewed sense of optimism. But sciatica can limit your ability to step outside and enjoy the outdoors.

Fortunately, maintaining a good posture can be helpful in alleviating sciatica symptoms. Taking extra care to sit up straight and keep your head in line with your spine can create fewer compressive forces on the sciatic nerve.

Making lifestyle changes like this can improve sciatica-associated stiffness and pain so you don’t miss out on the joys of springtime!

#5 How Physical Therapy Can Help Sciatica So You Can Enjoy The Outdoors This Spring

Springtime is a wonderful opportunity to get outdoors and enjoy all nature has to offer.

Unfortunately, sciatica can be a major hindrance for some individuals looking to enjoy this season.

However, physical therapy can offer a solution that helps sciatica sufferers reclaim their freedom, allowing them to spend time outdoors this spring with friends and family.

Through physical therapy, sciatica sufferers can benefit from various therapeutic activities like stretches, exercises, and massages that help strengthen muscles in a gentle yet effective way.

Not only does sciatica decrease, but patients report improved daily functioning, allowing them to make the most out of their springs back outside!

Want Help With Your Sciatica From An Expert Physical Therapist?

Have you been suffering from sciatica for a long time and it just doesn’t seem to be going away no matter what you do and the only advice you seem to get is to rest and take painkillers?

At Tomsic PT we understand how annoying it can be to be told the same thing over and over again for it to never work as we hear this from our patients all the time.

That’s why we have the perfect opportunity for you to get the answers you so desperately need.

Our free sciatica consultation is an opportunity for you to talk to one of our expert physical therapists to answer any questions you have about your sciatica and give you the ability to choose if physical therapy is the best treatment option for you.

You can arrange your free sciatica consultation by calling our clinic at 970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to manage your sciatica and lead a pain-free active life!

Other Free Resources For Sciatica And Getting Out This Spring

Read Our Blog – Home Exercise Programs For Low Back Pain

Read Our Blog – How Much Is Too Much?

On Social Media? Follow Us On – Facebook, Instagram and LinkedIn