Hunting After a Total Knee Replacement | The Return to Hunting

by Taylor Kuhlmann, PT, DPT, CSCS | High Caliber Health

Hunting After a Total Knee Replacement | The Return to Hunting

Introduction

Hunting is more than just a hobby; it’s a passion that often defines one’s connection to the outdoors. It’s about creating memories with family and friends, embarking on long road trips, experiencing heart-pounding moments as that target buck walks under the tree stand, and the satisfaction of putting food on the table.

However, for those who have undergone knee replacement surgery, the prospect of returning to the field may seem daunting.

In this guide, we’ll explore how you can navigate the challenges of hunting after a knee replacement, ensuring a safe and enjoyable experience in the great outdoors.

Hunting After a Total Knee Replacement (TKA)

Recovery after a total knee replacement surgery occurs in distinct stages, each with its own set of challenges and milestones. Understanding what to expect during each phase can help you prepare mentally and physically for the journey ahead, ultimately setting you up to return to the field for the upcoming hunting season.

Breakdown of Recovery Stages:

0-2 weeks:

- - Immediately following surgery, focus will be on pain management and initial mobility exercises.
  - Patients typically use a front wheeled walker or a cane during this stage of recovery.
  - Physical therapy may begin to regain range of motion and strength in the knee.

2-4 Weeks:

- - Pain and swelling gradually decrease, allowing for increased mobility.
  - Patients may transition from using assistive devices to walking with a cane or independently.
  - Physical therapy intensifies to improve muscle strength and joint stability.

4-6 Weeks:

- - Continued progress in mobility and strength.
  - Patients may start to engage in more functional activities, such as stair climbing and light household chores.
  - Flexibility exercises become more advanced to improve joint mobility.

6-8 Weeks:

- - Many patients begin to resume light recreational activities, under the guidance of their healthcare provider.
  - Physical therapy focuses on functional activities specific to daily life and recreational interests.
  - This is when hunting-related activities can resume, such as drawing and shooting a bow and arrow or a gradual return to walking on uneven surfaces.

8+ Weeks:

- - By this stage, most patients have regained significant mobility and strength in the operated knee.
  - Focus shifts towards gradually increasing activity levels and returning to more strenuous recreational activities, such as hunting.
  - Certainly, the type of game you are hunting may require a longer recovery time, such as elk hunting in the mountains.

Understanding these milestones can help you set realistic expectations for your recovery journey and plan accordingly for your return to hunting.

Managing expectations for physical abilities during each stage.

Walking After a Total Knee Replacement

Regaining the ability to walk comfortably and confidently is a crucial aspect of recovery after a total knee replacement (TKA).

Here’s what you need to know about walking post-surgery:

1. Early Mobility:

In the immediate post-operative period, you’ll be encouraged to start moving as soon as possible. Initially, this may involve assisted walking with the help of a walker.

Early mobility starts the same day of surgery and will continue for the duration of the recovery process.

2. Gradual Progression:

As your knee heals and strength improves, you’ll gradually transition from assisted walking to walking independently.

Your physical therapist will guide you through exercises to improve balance, gait mechanics, and overall mobility.

3. Weight-Bearing:

Weight-bearing exercises are essential for rebuilding strength in the muscles surrounding the knee joint. Your therapist will prescribe specific exercises to gradually increase the amount of weight you put on your operated leg during walking.

Performing weight-bearing exercises early in the recovery process will help desensitize the central nervous system and assist in speeding up the recovery process.

4. Proper Form:

Paying attention to your walking technique is important to reduce the risk of developing bad habits, poor gait mechanics, and promote optimal healing.

Focus on maintaining proper posture, engaging your core muscles, and taking smooth, controlled steps.

5. Pacing Yourself:

While it’s natural to want to push yourself to return to normal activities quickly, it’s important to listen to your body and avoid overexertion.

Gradually increase the duration and intensity of your walks as your knee tolerates. Your body needs adequate rest for optimal recovery.

6. Terrain Considerations:

When walking outdoors, choose level, stable surfaces to minimize the risk of falls or uneven terrain that could strain your knee. Start with shorter walks and gradually progress to more challenging terrain as your confidence and strength improve.

Walking on uneven terrain can start when you’re walking independently with no pain or instability for two weeks on even surfaces.

By prioritizing rehabilitation exercises and gradually increasing your activity levels, you can regain the ability to walk comfortably and confidently after a total knee replacement, setting the stage for a successful return to hunting.

Considerations for Hunting After a Total Knee Replacement

As we know, hunting is a physically demanding activity that requires careful planning and consideration, especially after undergoing a total knee replacement (TKA).

Here are some key factors to keep in mind when preparing to return to hunting:

1. Type of Game:

Consider the type of game you plan to hunt and how it may impact your knee. For example, hunting small game may involve more walking and agility, while hunting larger game may require more strength for carrying and dragging.

Sitting in a ground blind while hunting whitetail will occur way before you’re ready to trek the Rocky Mountains in search of elk.

2. Terrain:

Assess the terrain of your hunting area and its suitability for your post-surgery mobility level. Flat, even terrain may be easier to navigate initially, while rough or steep terrain may pose greater challenges.

Consider access points to your honey hole and set up ground blinds that are more easily accessible to improve safety when returning to the field.

3. Ground Cover:

Take into account the type of ground cover you’ll encounter while hunting. Avoid areas with dense vegetation or uneven surfaces that could increase the risk of tripping or putting strain on your knee.

Navigating thick brush while pheasant hunting or steep creek banks while turkey hunting will likely give the wildlife an advantage.

4. Distance of Walking:

Determine how much walking you’ll need to do during your hunting trip and plan accordingly. Start with shorter outings and gradually increase the distance as your knee strength and endurance improve.

5. Lifting and Carrying:

Consider how you’ll manage lifting and carrying gear, game, or equipment. Invest in lightweight gear and consider using equipment such as game carts or backpacks with padded straps to distribute weight evenly and reduce strain on your knee.

6. Pacing Yourself:

Pace yourself during your hunting outings to avoid overexertion and minimize the risk of fatigue or injury. Take breaks as needed, stay hydrated, and listen to your body’s cues.

7. Products:

Products such as over-the-counter knee braces or compression sleeves can enhance your sense of stability and alleviate pain or inflammation.

Incorporating these braces or sleeves into your hunting gear can heighten awareness of the knee joint, thus enhancing your ability to traverse terrain safely and minimizing the risk of injury.

Products to Help Reduce Pain After a Total Knee Replacement

Managing pain and discomfort is an important aspect of recovery after a total knee replacement (TKA). While rehabilitation exercises and proper rest are crucial, there are also various products available to help alleviate pain and support your knee during the healing process.

Here are some of my top recommended products:

1. Knee Sleeve:

A knee sleeve provides compression and support to the knee joint, helping to reduce swelling and inflammation.

Look for a sleeve specifically designed for post-surgery use, with adjustable straps for a customized fit.

2. Kinesiotape:

Kinesiotape can be applied to the skin around the knee to provide support and stability without restricting movement. It may help reduce pain and improve circulation, promoting faster healing.

3. Ice Compression:

Ice compression therapy combines cold therapy with compression to reduce swelling and relieve pain.

There are various ice compression wraps and packs available that can be applied directly to the knee for targeted relief.

4. Boots:

Specialty boots designed for post-surgery recovery can provide additional support and stability to the knee while walking or resting. These boots often feature adjustable straps and padding for comfort.

5. Exercise Equipment:

Investing in exercise equipment such as resistance bands, dumbbells, or stationary bikes can help facilitate rehabilitation exercises prescribed by your physical therapist.

These tools can improve strength, flexibility, and range of motion in the knee joint to maximize your performance while hunting.

Before using any of these products, consult with your healthcare provider or physical therapist to ensure they are appropriate for your specific condition and stage of recovery.

By incorporating these supportive products into your recovery routine, you can effectively manage pain and discomfort after a total knee replacement, allowing for a smoother rehabilitation process.

With proper rehabilitation and regular exercise, you will likely be able to return to hunting with no extra equipment necessary.

Exercises to Do 6 Months After a TKA

Six months post total knee replacement (TKA), you’ve likely made significant progress in your recovery journey.

At this stage, you can focus on more advanced exercises to further strengthen and stabilize your knee joint.

Here are some exercises recommended for this stage of rehabilitation:

1. Leg Press:

Using a leg press machine or resistance bands, perform leg presses to strengthen the muscles around your knee. Start with light resistance and gradually increase as tolerated.

2. Lunges:

Perform forward lunges or stationary lunges to improve balance, stability, and strength in your legs. Ensure proper form by keeping your knees aligned with your ankles and avoiding overextension.

3. Step-ups:

Step onto a low platform or step with your operated leg, then step back down. This exercise helps improve strength and function in the muscles used for stair climbing and walking.

4. Single-leg Balance:

Stand on your operated leg and maintain your balance for 30 seconds to 1 minute. Use support as needed, such as holding onto a stable surface or using a chair for assistance. Progress the intensity by standing on an uneven surface, such as a pillow or couch cushion, to improve lower extremity proprioception, strength, and balance.

5. Calf Raises:

Stand with your feet hip-width apart and rise up onto your toes, then lower back down. This exercise targets the calf muscles and helps improve ankle stability.

6. Squats:

Perform squats using your body weight or holding onto a stable surface for support. Focus on maintaining proper form, keeping your knees aligned with your ankles and not letting them collapse inward. Start with mini-squats and progress to regular squats with resistance as tolerated.

7. Deadlifts:

This exercise offers several benefits to hunters. Deadlifts strengthen the lower back, legs, and core muscles, enhancing stability and endurance necessary for long treks through rugged terrain. Additionally, deadlifts improve overall functional strength, aiding in tasks like carrying heavy gear or dragging game during hunts.

Remember to progress gradually with these exercises and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with your healthcare provider. Consistency and patience are key to continued progress in your rehabilitation journey after total knee replacement surgery.

Conclusion

Hunting after a knee replacement is a realistic and achievable goal with careful planning, preparation, and dedication to your rehabilitation journey. By understanding what to expect after total knee replacement surgery, prioritizing mobility and strength exercises, and making use of supportive products, you can minimize pain and discomfort while enjoying the great outdoors.

It’s essential to listen to your body, pace yourself during hunting outings, and make adjustments as needed to ensure a safe and enjoyable experience. Consulting with your healthcare provider or physical therapist throughout the recovery process is crucial for personalized guidance and support.

Remember that every individual’s recovery timeline and capabilities are unique, so it’s important to approach hunting after knee replacement with patience and realistic expectations. With proper care and attention, you can continue pursuing your passion for hunting and outdoor adventure for years to come.

Stay focused on your goals, stay safe, and most importantly, enjoy the journey.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist in Kansas and a certified strength and conditioning specialist accredited by the National Strength and Conditioning Association.

As the founder of High Caliber Health, Taylor has a passion for guiding hunters and outdoor enthusiasts, focusing on enhancing their overall health and wellness to enable them to experience the outdoors with reduced pain and enhanced performance.

Best Posture for Archery

by Taylor Kuhlmann, PT, DPT, CSCS | Archery Form

Best Posture for Archery

Introduction

Welcome to our guide on achieving the best posture for archery. In the world of archery, where precision and consistency are paramount, mastering the art of proper posture is more than just a matter of form – it’s a crucial component of success.

Whether you’re a seasoned archer honing your skills or a beginner eager to learn, understanding the intricate interplay between your lumbar spine’s positioning and abdominal bracing is key to unlocking your full potential.

In this article, we’ll look into the fundamentals of spinal alignment and the importance of abdominal bracing. By maintaining a neutral spine and engaging the core muscles effectively, you’ll not only enhance your accuracy but also safeguard yourself against potential injuries.

Whether your sights are set on the bullseye or you find yourself perched in a tree stand, adopting the right posture isn’t just about improving your performance – it’s about ensuring your safety in every shot you take.

Let’s start the journey to better archery posture!

Understanding Spinal Positioning

By understanding the importance of lumbar spine positioning in archery and practicing proper alignment techniques, archers can improve their stability, accuracy, and overall performance while reducing the risk of injury.

1. Natural Position of the Spine

The spine is built for providing the framework for our body and protecting the spinal cord. The natural curve of the lumbar spine, also known as lordosis, refers to the inward curvature of the lower back.

The lumbar spine is connected to our pelvis through the sacrum, known to some as the tailbone. Movements at this level of the spine consist primarily of flexion and extension. Tightness or excessive positioning in any one direction can impede our success with archery.

Maintaining the natural curve of the lumbar spine is crucial for stability and power generation. When the spine is in its neutral position, the muscles surrounding it are optimally engaged, allowing for better control and accuracy in shooting.

2. Hyperextension of the Lumbar Spine

Hyperextension in the lumbar spine occurs when the lower back arches excessively, causing the pelvis to tilt forward and the spine to deviate from its natural curvature.

This positioning leads to increased strain and tension on the muscles and ligaments supporting the spine, increasing the risk of injury. Furthermore, hyperextension of the lumbar spine can compromise stability and accuracy, as the body’s alignment becomes compromised.

Hyperextension, or an anteriorly tilted pelvis, can also cause symptoms of lumbar stenosis, such as radiating pain into the legs while standing. If you’re experiencing back or leg pain while shooting a bow, then it may be a good idea to assess the positioning of your lumbar spine.

in this photo, i am demonstrating excessive

lumbar extension, or hyperextension, which leads

to an anteriorly rotated pelvis with

poor abdominal bracing.

3. Maintain a Neutral Spine while Shooting

Maintaining a neutral spine during archery is achieved by:

1. Identifying abnormal positioning,

2. Understanding how to perform an anterior and posterior pelvic tilt to find your neutral position,

3. Performing abdominal bracing exercises while maintaining a neutral pelvis, and lastly

4. Shooting while bracing and maintaining a neutral pelvis.

The best piece of advice I have for archers is to film their shooting form and technique in order to identify whether or not their spine is in an abnormal position.

Abdominal bracing, pelvic tilts, and postural awareness can help improve the alignment and positioning of the lumbar spine while shooting a bow and arrow.

A neutral spine ensures proper alignment of the body, allowing for efficient transfer of energy from the lower body to the upper body during the shooting process.

To achieve and maintain a neutral spine in archery, archers should focus on:

- Aligning the hips, shoulders, and head in a straight line.
- Engaging the core muscles to support the lower back.
- Avoiding excessive arching or rounding of the lower back during shooting.

Abdominal Bracing Techniques

By mastering abdominal bracing techniques and incorporating them into your archery practice, you can enhance your stability, accuracy, and overall performance while minimizing the risk of injury.

Sometimes you may have to take a step back and practice the abdominal bracing techniques while laying on the floor. Once you understand this movement then you can do this while standing and, finally, while shooting your bow and arrow.

Remember to focus on maintaining proper bracing throughout the shooting process to maximize the benefits of this technique.

What is Abdominal Bracing?

Abdominal bracing is a technique used to stabilize the spine by engaging the deep core muscles of the abdomen. Muscles involved in abdominal bracing can include the diaphragm, pelvic floor, transverse abdominis, and multifidus muscles.

Performing these correct abdominal bracing techniques during archery can maximize accuracy by reducing pin float and reduce the risk of injury.

AVOID these while performing abdominal bracing:

- Holding your breath,
- Sucking in,
- Rounding your back,
- Overstraining.

Engage the Core Muscles for Abdominal Bracing

To engage the core muscles effectively for proper bracing in archery, start by standing with your feet shoulder-width apart as if you were shooting a bow. Take a deep breath in through your nose, then exhale out of your mouth and draw your belly button towards your spine, activating the muscles of your abdomen. Just when you feel that you are out of air, exhale a little more. This will activate all of those deep core muscles.

You can also do this while laying on your back with your knees bent and feet on the floor. I recommend starting in this position if you have a hard time feeling that deep core activation while standing.

I cue a lot of my clients to feel as if they’re pulling their lower ribs down towards their belt buckle as they exhale. Once you get this feeling, then you can apply this during target practice, and eventually in-the-moment next event or hunt.

This banded deadbug exercise in the video below is a great anti-extension exercise for archers.

Maintaining Abdominal Bracing throughout the Shooting Process

Maintaining abdominal bracing throughout the shooting process is essential for consistent performance and injury prevention in archery. As you draw the bowstring, continue to engage your core muscles to stabilize your spine and maintain proper alignment.

Once you master the abdominal bracing technique – you will likely have to practice holding this position while performing slow and controlled breathing, as if you were shooting a bow.

Avoid holding your breath while shooting. Doing so can lead to increased tension in your body, which may cause excessive pin float and reduce accuracy.

Keep your abdominal muscles activated as you release the arrow and follow through with your shot. This consistent bracing helps to transfer power efficiently from your lower body to your upper body, resulting in improved accuracy and reduced strain on your spine.

Does Posture Affect Archery Accuracy?

By focusing on proper spinal positioning and engaging your core muscles through abdominal bracing, you can significantly enhance your accuracy and consistency in archery. These foundational elements provide the stability and control necessary for precise aiming and successful shooting, ultimately improving your performance on the archery range or in the field.

Improved Accuracy with Neutral Spine

Proper spinal positioning and abdominal bracing play a crucial role in enhancing accuracy in archery. When your spine is in a neutral position and your core muscles are engaged through abdominal bracing, your body forms a stable and balanced foundation for shooting.

This stability minimizes unnecessary movement and sway, allowing you to maintain a consistent and controlled shooting posture. As a result, your aim becomes more precise, and your shots are more likely to hit the target consistently.

Better Aiming and Consistency

A stable spine is essential for maintaining consistent aim and shooting accuracy in archery. When your spine is properly aligned and supported by engaged core muscles, your upper body remains steady throughout the shooting process.

This steadiness reduces the potential for erratic movements or shifts in aim, resulting in improved consistency in your shooting technique. With a stable spine, you can maintain a consistent anchor point and release, leading to more predictable arrow flight and better overall accuracy in hitting your target.

Managing Injury Risk While Shooting a Bow

Abnormal spinal positioning, poor abdominal bracing, and the repetitive nature of shooting a bow can eventually lead to aches and pains. As with any sport, it’s important to focus on proper form and technique to reduce the risk of injury.

Although many of us consider archery as a hobby, it is important to practice appropriate form and technique, as well as training our bodies to handle the stresses of shooting a bow and arrow.

Hyperextension Injuries of the Lumbar Spine

Poor posture in archery, particularly hyperextension in the lumbar spine, can lead to various injuries. Common injuries include strains and sprains in the lower back, as well as discomfort and stiffness due to overexertion of the spine muscles.

Hyperextension increases the pressure on the spinal discs and surrounding tissues, making archers susceptible to chronic back pain and injuries over time. Nerve irritation, muscle strains, and muscle spasms are a few injuries that I see in archers.

Decrease Injury Risk with Abdominal Bracing

Maintaining proper posture and engaging in abdominal bracing can significantly reduce the risk of injuries associated with poor posture in archery.

By keeping the spine in a neutral position and supporting it with engaged core muscles, archers distribute the load evenly across the spine, reducing strain on specific areas such as the lumbar spine.

This promotes better spinal alignment and minimizes the risk of hyperextension-related injuries.

Tips for Preventing Overuse Injuries in Archery

Preventing overuse injuries in archery involves practicing proper technique and implementing preventive measures. Archers should focus on maintaining a balanced training regimen that includes strength training and flexibility exercises to support their archery practice.

Additionally, incorporating rest days into their training schedule allows for adequate recovery and prevents overuse of specific muscle groups. It’s also essential to listen to your body and address any discomfort or pain promptly to prevent the development of chronic injuries.

Conclusion

In this comprehensive guide, we’ve explored the essential aspects of achieving the best posture for archery. We’ve discussed the importance of proper lumbar spinal positioning and proper abdominal bracing to enhance accuracy, prevent injuries, and ensure safety, especially in challenging scenarios like shooting from a tree stand.

By prioritizing lumbar spinal alignment and core stability through abdominal bracing, archers can significantly improve their accuracy and reduce the risk of common injuries associated with poor posture in archery.

It’s important to remember that practicing and maintaining proper posture is not just about form – it’s a crucial component of archery success. By incorporating the techniques and tips shared in this article into your archery practice, you can elevate your performance and ensure your safety on the archery range or in the field.

So, whether you’re a seasoned archer honing your skills or a beginner eager to learn, remember to focus on spinal positioning, engage in abdominal bracing, and implement the tips provided for improved performance and safety in your archery practice. By doing so, you’ll be well on your way to mastering the art of archery with proper posture.

Stay moving!

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist in Kansas and a certified strength and conditioning specialist accredited by the National Strength and Conditioning Association.

Stretches for Neck Pain After Archery

by Taylor Kuhlmann, PT, DPT, CSCS | Exercises

Stretches for Neck Pain After Archery

Introduction

The repetitive movement of drawing and shooting a bow with archery and bowhunting can result in neck pain from muscle tightness. Whether you’re a regular archer or just dealing with the strains of daily life, finding relief is important.

In today’s world, spending too much time on computers and phones can cause muscle imbalances along chest and upper back, possibly causing neck discomfort after archery. Sitting for too long tightens certain muscles, leading to rounded shoulders and weaker back muscles.

In this post, I’ll review easy stretches that can fit into a daily routine, helping with muscle imbalances and neck pain. Whether you’re recovering from archery or dealing with everyday strains, these exercises can help.

Stretching for Archers and Bowhunters

Stretching and mobility exercises can help relieve muscle tightness and improve postural awareness – an essential aspect of maintaining proper form and technique in archery.

If you’ve experienced neck pain after archery and are unsure of its cause, click here!

The stretching and mobility exercises discussed below can be incorporated into your daily routine, or even performed in a tree stand or hunting blind to help maintain mobility and reduce pain.

Having spent hours in a tree stand myself, I understand how the neck and shoulders can become tight over time.

Whether you’re dealing with neck pain after archery or discomfort from daily activities, give these stretches and mobility exercises a try!

With over 20 muscles in the neck region and shoulder area, it is important to perform exercises and stretches correctly to effectively target tight muscles.

This blog post offers a variety of exercises aimed at addressing muscle tightness in both the neck and shoulder area.

What Muscles Should I Stretch for Neck Pain?

The following three exercises are common stretches that can help alleviate neck pain from muscle tightness.

The upper trapezius, levator scapulae, and scalene muscles are notorious for becoming tight and causing neck pain after archery.

Here is how I recommend stretching these tight muscles to reduce pain and improve mobility.

Upper Trapezius Muscle

The upper trap muscle is one of the most common muscles that causes neck pain after archery.

This muscle is located on the top of the shoulder and can radiate pain to the base of the skull or give you the sensation of the shoulder being pulled up towards your ear. Oftentimes, individuals will grab ahold of this muscle and rub it to alleviate discomfort. Stretching this muscle works great to alleviate pain and improve neck mobility.

Hit this stretch on a consistent basis for greatest results.

While sitting in a chair, hold the seat with one hand and place your other hand on your head to assist in bending your head to the side as shown. Bend your head towards the opposite side of the hand that is holding the chair seat. You should feel a stretch to the side of your neck.

Upper Trap Muscle Stretch: Starting Position

1. Start in a neutral position

2. Tilt your head opposite of the side that is tight

3. Add gentle overpressure

4. Keep shoulders down

5. Hold the stretch

6. Repeat 2-3 times on each side

Levator Scapula Muscle

Located more on the back side of the neck region, this muscle runs from the top cervical vertebrae to the top border of the shoulder blade.

This muscle works by pulling on the scapula which results in elevation and downward rotation of the shoulder blade. With repetitive shooting and improper technique, this muscle can become overstressed and result in tightness or pain.

A lot of people in clinic describe this pain as a “knot” in the backside of their shoulder.

Sometimes people can even reach back over their shoulder and physically feel a palpable knot, which can be consistent with a trigger point, or muscle tightness.

Grab the chair seat and then tilt your head to the other side, then rotate to the side, then tip downward as in looking at your opposite pocket. Use your other hand and apply over pressure by gentling pulling. You should be looking towards your opposite pocket of the target side.

1. Start in a neutral position

2. Tilt your head opposite of the side that is tight

3. From this position, turn the nose towards your armpit

4. Add gentle overpressure

5. Keep shoulders Ddown

6. Hold the stretch

7. Repeat 2-3 times on each side

Scalene Muscles

The three scalene muscles are located along the front and side of the neck. These smaller muscles act as accessory muscles for breathing and assist in flexing the neck.

Scalene muscle tightness can be caused be extended periods of tilting the head in one direction, or carrying heavy objects such as a hunting pack or bow.

Blood vessels and nerves pass near these muscles, so tightness here can cause numbness and tingling, or worst case scenario, compression of blood vessels.

Scalene muscle tightness typically responds well to stretching and can result in decreased pain.

While sitting in a chair, hold the seat with one hand. Next, tilt your head to the opposite side and then rotate your head upward. Hold for a stretch. Return to original position and then repeat. Tip your chin upward to intensify the stretch.

1. Seated or standing position

2. Neutral head position

3. Right ear to right shoulder

4. Look up towards the ceiling

5. Hold the stretch

6. Repeat 2-3 times on each side

These three easy neck stretches are easy to perform and can provide you relief in any situation. Focus on the ones that provide you with most relief and stay consistent for best results.

How Long Should I Hold a Stretch?

This is a commonly asked question in my role as a physical therapist and strength and conditioning specialist. It’s important to note that static stretching is most effective when done after exercise, as implementing it prior to exercise may actually reduce performance.

Research suggests that holding a stretch for 10-30 seconds is sufficient for improving flexibility, with 2-4 repetitions being optimal. The referenced article emphasizes that performing more than 4 repetitions doesn’t lead to greater flexibility.

For individuals aged 65 and above, a longer hold duration of up to 60 seconds may be beneficial. If you find that flexibility or muscle tightness isn’t improving, consider extending the hold to 60 seconds.

In summary, my recommendation is to perform each static stretch for 10-30 seconds, aiming for 2-4 repetitions. For individuals over 50, a longer hold of up to 60 seconds may be necessary.

Flexibility routines may require some trial and error, so start with shorter durations and adjust as needed.

Conclusion

Breathe deeply and consistently while holding these stretches to enhance relaxation. You can repeat this stretch several times on each side, regularly throughout the day, or as needed.

The best thing about these stretches is that they can be performed while sitting long hours in a tree stand or hunting blind, providing you relief while in the heat of the moment.

Source: Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist in Kansas, a certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, and the founder of High Caliber Health.

With a passion for guiding hunters and outdoor enthusiasts, Taylor focuses on enhancing their overall health and wellness, enabling them to experience the outdoors with reduced pain and enhanced performance.

Why Does My Neck Hurt After Archery?

by Taylor Kuhlmann, PT, DPT, CSCS | High Caliber Health, Archery Form

Why Does My Neck Hurt After Archery?

Introduction

Neck pain after archery can be caused by various reasons and, more often than not, can be an easy fix.

Neck pain from muscle tightness after archery is commonly described as a deep, dull and achy sensation. These individuals often report muscle tightness or knots along the upper neck and shoulder, or just inside the shoulder blade, after shooting a high volume of arrows.

Headaches that originate at the base of the skull and neck stiffness can be secondary to muscle tightness in the neck.

In this article I highlight a few stretches that can alleviate neck muscle tightness.

In more severe cases, neck pain can radiate into the shoulder and/or cause numbness and tingling into the shoulder and arm. This pain can be a little more tricky to tackle but is definitely something that can improve with targeted exercise and specific stretches.

In this blog post I will identify the primary reasons that cause neck pain after archery AND recommend products that can help alleviate neck pain!

Top 7 Causes of Neck Pain After Archery

Neck pain after archery can arise from various factors. If left untreated, the ongoing stress on these areas can intensify, potentially impairing your ability to shoot a bow.

Working regular strength and mobility exercises into a daily routine can help reduce the risk of developing neck pain after archery. Filming and analyzing draw technique can also help identify any flaws that may contribute to increased pain.

I have created other blog posts that include exercises and stretches to help reduce neck pain after archery, which you may find helpful.

For now, let’s take a look at the top 7 causes of neck pain after archery.

1. Upper Trap Muscle Tightness

Drawing a bow with bad archery form can lead to elevated shoulders, causing tightness and increased stress along the upper trapezius muscle. Muscle tightness or knots can be felt by placing the hand on top of the shoulder and squeezing the muscle. If your upper trap is tight, this squeezing can reproduce your symptoms and be quite uncomfortable.

The upper trapezius muscle starts at the base of the skull and attaches to the tip of the shoulder blade. The muscle is responsible for elevating and upwardly rotating the shoulder blade, as well as tilting the head and neck to the side. Upper trap muscle tightness can cause cervicogenic headaches, neck pain, or shoulder pain in archers.

It is important to take a step back and evaluate body positions throughout normal daily life, especially with work-related tasks. Individuals with jobs that require sitting at a computer desk, talking on the phone, or manual labor jobs that require repetitive use of the arms can develop upper trap muscle tightness.

Making a few modifications with normal daily tasks, like improving work space ergonomics, can certainly reduce the risk of developing neck pain and upper trap muscle tightness after archery.

2. Head Tilt at Full Draw

The angle of your head in relation to the bowstring while at full draw can impact your neck. Tilting the head sideways to find the peep with every consecutive shot is typically secondary to inadequate draw length. This abnormal positioning of the neck increases the stress to muscles, intervertebral discs, and nerves of the cervical spine.

During archery, a right lateral head tilt is combined with neck rotation in the opposite direction while aiming at the target. This repetitive motion of the spine can result in facet arthropathy, muscle tightness, or nerve impingement.

The facet joint is the point where two vertebrae in the spine connect. In the cervical spine, the specific alignment of these joints allows for bending, twisting, and overall spinal alignment. Facet arthropathy arises when these joints become inflamed and painful. Pain is typically felt when the spine is rotated and extended, placing stress on these specific joints.

The upper trapezius muscle is involved with tilting the head to the side. This repetitive motion to at full draw can over-stress the muscle and contribute to muscle tightness and pain.

Tilting and rotating the head also places the spine in a position that reduces the space through which nerves pass. Compression on the nerves in this region can lead to symptoms such as muscle weakness, numbness, and tingling along the arm, accompanied by neck pain. In some instances, this numbness and tingling may extend to the hand and fingers.

Sometimes small adjustments to bow setup can help improve archery technique and reduce the risk of developing neck pain caused by a head tilt at full draw.

3. Impaired Shoulder and Spinal Mobility

Neck pain after archery often stems from restricted mobility in the shoulder, neck, or mid-back. Drawing from my experience as a physical therapist, I’ve observed that mobility deficits are commonly the cause of neck pain in individuals over 50 years old, although it can affect us young bucks, as well.

Impaired mobility in the spine, scapula, or shoulder joint can prompt compensatory patterns while drawing and shooting a bow. Poor archery form and technique can result in abnormal stress on the muscles involved in these actions.

Assessing range of motion at home is easy to do. We’ll cover this in a video on YouTube. If you have a limited range of motion in the shoulder or spine, it may be good to assess posture (or positioning) while shooting a bow, as this can be an easy and quick-fix.

Body positioning has a direct correlation to the available range of motion of the shoulder and neck. Here is a quick way to do this while sitting where you are – simply hunch forward and round your upper back. From here, try to raise your arms or turn your head. Then, sit upright with good positioning, repeat the head/neck and shoulder movements and see how different the movements are. This goes to show why appropriate positioning and shooting technique with archery is very important.

4. Muscle Weakness

Weakness in the muscles of the shoulder and scapula contributes to abnormal stresses along the shoulder and neck. The scapula and rotator cuff muscles, if weak, can be significant factors in experiencing pain after engaging in archery.

It’s not uncommon for individual’s to exhibit overall strength, such as lifting heavy loads in the shop or hitting a heavy bench press, yet still have underlying weakness in the muscles of the shoulder. The presence of robust strength does not necessarily eliminate the possibility of weakness in the shoulder girdle.

Key muscles that play a crucial role in neck pain after archery include the rhomboids, trapezius, rotator cuff, and serratus anterior muscles.

Targeted exercises can effectively address muscle weakness in the muscles involved in drawing and shooting a bow.

We’ve highlighted a few of these exercises in another blog post.

5. Postural abnormalities

I often hear people express concerns about their posture, with statements like “my posture is terrible” or “my mom thinks my posture is trash.”

Defining what constitutes “normal” posture can be challenging, and it’s crucial to understand that maintaining a single posture for an extended period may not be ideal. Instead, the key is to engage in regular movement and avoid prolonged positions. If you can comfortably transition in and out of various postures, it’s less likely that you have what is commonly perceived as “bad posture.”

In archery and bowhunting, maintaining precise positioning is critical for achieving proper form and technique. Rather than emphasizing the term “posture,” I prefer to highlight the significance of proper positioning of the head and neck, mid-back, and shoulders, as these elements play a key role in executing the movements necessary for drawing and shooting a bow.

Maintaining body positions for any extended length of time can result in muscle imbalances and postural (or positional) deficits.

Muscle tightness in the pectoral muscles, an exaggerated thoracic kyphosis (hunchback), and tight hip flexors can lead to suboptimal positioning during the process of drawing and shooting a bow. These muscle imbalances significantly elevate the risk of injury while shooting a bow.

Frequent movement is essential to reduce the risk of developing muscle imbalances. Incorporating regular strength training and mobility exercises into your routine can effectively mitigate the negative effects associated with these imbalances.

6. Previous Shoulder Injury

It is important to consider all previous injuries when it comes to identifying the underlying issue of neck pain after archery. Previous shoulder injuries from the glory days of high school or college football can resurface with the repetitive movement of drawing and shooting a bow.

Ladies, you’re not off the hook either. If hypermobility, characterized by excessive range of motion, is a concern, incorporating strengthening exercises can be beneficial. Engaging in targeted strengthening exercises is crucial for enhancing stability and relieving neck and shoulder pain linked to archery or comparable activities.

For those who have a history of shoulder injuries, it is essential to focus on specific exercises, particularly those targeting the rotator cuff and scapular muscles. This targeted approach aims to optimize joint health and overall performance.

Neglecting a prior shoulder injury could lead to heightened stress on the neck or mid-back, potentially serving as a contributing factor to neck pain following archery.

7. Cervical arthritis

Conditions such as spondylosis, degenerative disc disease, stenosis, and bulging discs are frequently observed in individuals aged 40 and above. Studies reveal that approximately 60% of those over 40 have degenerative disc disease, while the figure rises to over 90% for individuals over 60. Remarkably, many individuals with these conditions experience no pain and are classified as “asymptomatic.”

This proves that these changes are inherent aspects of the natural aging process and are commonly found in the majority of individuals as they advance in age.

Statistics for degenerative disc disease

Neck pain may arise from the natural changes in the spine, but adopting a thoughtful approach and consistently engaging in physical activity can help alleviate it.

It’s important to recognize that medication, injections, and surgery don’t always provide the solution. Adjusting aspects of the draw setup, such as draw weight and length, can effectively reduce stress on the neck, lessening pain after archery.

Incorporating specific exercises and stretches into your routine can also counteract the negative effects of natural aging on the spine.

Don’t let a medical diagnosis prevent you from doing the things you enjoy doing. Instead, take a step back and see what things you can modify and do differently to continue enjoying life to the fullest.

Top Products to Reduce Neck Pain

If you’ve stretched and stretched your neck without much pain relief, then it may be time to consider another option. Sometimes those tight neck and shoulder muscles need a little more attention and these products can do exactly that!

Below I have included a few product recommendations that I use in the physical therapy clinic to help reduce muscle tightness, joint stiffness, and pain. These products are easily found on Amazon and as an Amazon Affiliate, I earn from qualifying purchases at no extra cost to you.

All of these products are small, lightweight, and can reduce neck pain. Throw them in your travel bag so you can reduce muscle soreness after your next long hunt!

Lacrosse ball

A deep tissue massage is a technique that involves applying firm pressure and slow strokes to target deeper layers of muscles and connective tissue. A lacrosse ball is commonly used to address chronic muscle tension, adhesions (knots), and areas of discomfort.

Using a lacrosse ball to apply pressure to muscles assists in releasing tension along the fascia (covering of muscles), reduces trigger point activity, increases blood flow, and stimulates a relaxation response. All of these benefits can decrease muscle tightness and pain.

If you enjoy the sensation of a deep tissue massage, then this technique might be perfect for you!

Kieba Massage Lacrosse Balls for Myofascial Release, Trigger Point Therapy, Muscle Knots, and Yoga Therapy. Set of 2 Firm Balls (Blue and Red)

Trigger point cane

A trigger point release is a therapeutic technique used to alleviate muscle tightness and discomfort associated with trigger points, which are hyperirritable spots within tight bands of skeletal muscle fibers. These points can cause local pain or refer pain to other areas of the body.

A trigger point release aims to deactivate these points and promote muscle relaxation. There are various methods to reduce trigger point activity, and one common approach is with the use of a trigger point cane.

This tool assists you in reaching those hard-to-reach muscles along the neck and back.

Thera Cane Massager (Blue), Proudly Made in The USA Since 1988

Massage gun

A massage gun is like a little handheld jack hammer that works by providing a percussive massaging technique to target muscles. This device offers adjustable speed settings, which allows users to control the intensity and depth of the massage. The rapid pulsations from the massage gun stimulate blood flow and relaxation to the targeted area.

Although a little more expensive, I believe a massage gun is worth the investment.

TheraGun Pro Plus 6-in-1 Deep Tissue Percussion Massage Gun – Handheld Personal Massager for Full Body Pain Relief & Muscle Tension with Biometric Breathwork, Vibration & Heated Attachments

TENS Unit

A TENS unit works by delivering low-voltage electrical impulses through electrodes placed on the skin. These electrodes are positioned on or near the area experiencing pain or discomfort. These electrical pulses create a tingling or buzzing sensation, which can effectively override or modulate pain signals traveling to the brain. This mechanism is thought to stimulate the production of endorphins, the body’s natural painkillers, providing relief from various types of pain.

The device allows users to adjust the intensity, frequency, and duration of the electrical impulses, offering a customizable approach to managing pain. TENS units are commonly used for conditions such as chronic pain, arthritis, and muscle soreness, providing a non-invasive and drug-free method for alleviating discomfort.

TENS 7000 Digital TENS Unit with Accessories - TENS Unit Muscle Stimulator for Back Pain Relief, Shoulder Pain Relief, Neck Pain, Sciatica Pain Relief, Nerve Pain Relief

TENS 7000 Digital TENS Unit with Accessories – TENS Unit Muscle Stimulator for Back Pain Relief, Shoulder Pain Relief, Neck Pain, Sciatica Pain Relief, Nerve Pain Relief

Conclusion

By understanding and addressing these factors, making modifications where needed, and consistently engaging in appropriate exercises, you can continue to pursue your passion while prioritizing your health and well-being. Don’t let a diagnosis define your limitations; instead, take proactive steps to continue embracing the activities you love.

Source:

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist, certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, and the founder of High Caliber Health.

Archer’s Elbow: Tips for Managing Lateral Epicondylitis

by Taylor Kuhlmann, PT, DPT, CSCS | High Caliber Health

Archer’s Elbow: Tips for Managing Lateral Epicondylitis

Introduction
Understanding Lateral Epicondylitis
Recognizing the Symptoms
Effective Treatments for Lateral Epicondylitis
- Ice Massage
- Cross-Friction Massage
- Wrist Extension Isometrics
- Wrist Flexion Isometrics
- Eccentric Exercises
- Wrist Flexion/Extension Stretches
Useful Products for Bowhunters
Smart Modifications to Your Routine
Summary

Introduction

As archers and bowhunters, we’re all familiar with the thrill of drawing a bow, locking onto a target, and experiencing that adrenaline rush as the arrow finds its mark. Yet, if persistent elbow pain has cast a shadow over this thrill, we understand the frustration and discomfort it brings.

In this blog post, we’ll delve into a prevalent concern for archery enthusiasts: elbow pain, specifically lateral epicondylitis, and explore effective strategies to manage it, ensuring continued hunting pursuits with reduced discomfort.

Lateral epicondylitis, commonly known as tennis elbow, is a frequent issue for bowhunters. However, with a well-structured and consistent routine incorporating progressive exercises, this condition can be addressed, allowing a full return to the joy of bowhunting with confidence and less pain.

Understanding Lateral Epicondylitis

Lateral epicondylitis, commonly known as “tennis elbow,” arises from the repetitive strain placed on the forearm extensor muscles.

For passionate bowhunters, the repetitive motion of drawing and releasing the bowstring can lead to micro-tears in the forearm’s muscle and tendon junction, resulting in the persistent pain characteristic of lateral epicondylitis.

This condition is characterized by pinpoint tenderness at the lateral epicondyle of the humerus, located just above the elbow joint on the outer side of the arm—hence the term “lateral.”

Bowhunters, particularly feeling the impact in the elbow of their draw (or dominant) arm, endure this discomfort due to repetitive stress on the forearm extensor muscles, particularly the extensor carpi radialis brevis muscle, though other muscles may also be involved.

Recognizing the specific muscles at play is key for crafting an effective treatment plan, a task in which a skilled physical therapist plays a crucial role. Collaborating with a physical therapist not only helps pinpoint the exact muscles contributing to the elbow pain but also establishes the groundwork for a personalized and efficient recovery strategy.

It is essential to identify the root cause of the pain rather than merely addressing the symptoms. This approach expedites the recovery process and ensures a swift return to the tree stand, unencumbered by the constraints of discomfort.

A knowledgeable physical therapist becomes an indispensable ally, not only in recognizing lateral epicondylitis symptoms but also in guiding individuals toward a comprehensive and enduring recovery.

Recognizing the Symptoms

To alleviate discomfort in the elbow, it’s crucial to be aware of specific signs and symptoms linked to lateral epicondylitis. These indicators can manifest swiftly after an extended practice session or gradually over time as the muscles endure repetitive stress.

1. Pain with Gripping and Shooting

Pain associated with gripping and shooting is commonly centered on the outer part of the elbow and may extend into the forearm during these activities.

The sensation can vary, ranging from sharp and stabbing to a more persistent, achy dullness along the affected forearm and elbow. Notably, this discomfort is not limited solely to moments involving archery; it can manifest during everyday activities such as brushing teeth, holding a cup, or typing on a computer.

There are effective strategies to help manage and alleviate this discomfort. We’ll explore these in a few minutes.

2. Decreased Elbow Range of Motion

Pain can significantly impact muscles and tendons, leading to a cascade of effects that compromise the range of motion at the elbow. When discomfort arises, muscles and tendons may tense up, creating tightness that restricts the natural movement of the joint.

This decreased flexibility not only hampers the fluidity of motion but can also trigger compensatory patterns to cope with the pain.

In the context of shooting a bow, these compensations can manifest as altered body mechanics, potentially placing undue stress on other muscle groups and joints. Such compensation patterns not only compromise the precision required for accurate shooting but also elevate the risk of injury.

The strain imposed on the musculoskeletal system, particularly the tendons and associated structures, increases the vulnerability to conditions like tendinopathy and other overuse injuries, such as lateral epicondylitis.

Addressing pain promptly and implementing strategies to restore proper range of motion is crucial for maintaining optimal performance and minimizing the risk of injury when engaging in activities like bow shooting.

3. Decreased Grip Strength

Grip strength serves as a valuable predictor of overall strength and conditioning, as well as a “useful indicator of overall health,” a point emphasized in this comprehensive literature review.

For individuals grappling with lateral epicondylitis, a decrease in grip strength is a significant concern, second only to the pain experienced at the lateral elbow.

If decreased grip strength occurs, a release with a wrist strap emerges as a beneficial solution. By employing such a release, the demand on the wrist and finger extensor musculature decreases, subsequently reducing stress on the hand, wrist, and finger extensor muscles.

Neglecting the pain at the lateral elbow can lead to strength deficits that hinder success in archery and bowhunting. Don’t let lateral epicondylitis stand in the way of tagging your target buck this winter.

4. Pain at the Lateral Elbow

As anticipated, lateral epicondylitis can be quite painful and, understandably, it occurs most frequently in the dominant arm. This observation is supported by the American Academy of Orthopaedic Surgeons.

While lateral epicondylitis commonly impacts the draw arm for bow hunters, it’s important to note that it can indeed affect both arms. The repetitive actions of gripping and drawing the bow contribute to the development of lateral epicondylitis symptoms.

5. Pain with Extending Index and Middle Fingers

A practical method for assessing whether lateral epicondylitis is the underlying cause of elbow pain involves the use of Maudsley’s test. This straightforward and commonly employed clinical tool helps determine if an individual’s pain corresponds to lateral epicondylitis.

To conduct the Maudsley’s test, resist the extension of the middle (3rd) finger of the hand. This resisted movement places stress on the extensor digitorum muscle and tendon, typically causing discomfort at the lateral epicondyle of the humerus, just above the outer part of the elbow. A “positive” result occurs when the test reproduces pain at the lateral elbow.

It’s important to note that this blog post is intended for educational purposes only and should not be considered a diagnostic tool or a substitute for medical advice. If you have concerns about your symptoms, it is recommended to consult with your local primary care physician.

Now that we have identified the symptoms and understood the problem, let’s explore practical tips for effectively managing and alleviating elbow pain.

Effective Treatments for Lateral Epicondylitis

Various treatment options are available to alleviate elbow pain caused by lateral epicondylitis. It’s essential to recognize that different individuals respond uniquely to these treatments. I often emphasize to my patients that what proves effective for one person may not yield the same results for another.

However, in the case of lateral epicondylitis, a gradual exercise program focusing on the strengthening of the wrist and finger extensor musculature, along with comprehensive arm strengthening, tends to yield the best results and long-term outcomes.

Let’s explore a few treatment options that have demonstrated efficacy in reducing pain associated with lateral epicondylitis.

1. Ice Massage

Ice massage proves highly effective in managing lateral epicondylitis pain, primarily because the discomfort is often localized to a specific area. This method is particularly beneficial for addressing pain in smaller regions of the body, and lateral epicondylitis typically responds well to the analgesic effects of ice.

Here’s a simple way to perform an ice massage:

Fill a Styrofoam cup about ¾ full with water and place it in the freezer. Once frozen, tear off the bottom of the cup to expose the frozen ice. Hold the top of the Styrofoam cup (rather than the ice itself) while massaging the affected area for 5-10 minutes.

An ice massage typically progresses through four phases:

1. Cold: The initial sensation is obviously the cold.

2. Burning: As you rub the ice in small circles, the area may feel like it’s burning.

3. Aching: Following the burning sensation, an ache may develop. Keep going!

4. Numbness: The final phase during an ice massage. Ah! Finally, finished.

These phases can be remembered by the acronym CBAN (Cold, Burning, Aching, Numbness). The entire ice massage process usually takes 5-7 minutes, making it a convenient option for those with busy schedules or a lack of patience for longer ice pack sessions.

These reusable ice cups available on Amazon can help save money!

Arctic Flex Ice Massage Therapy Cups (2 Pack) – Cold Roller Tool for Injuries & Face Eye Puffiness Relief – Freezable – for Pain, Inflammation, Sprains, Strains, Muscle Spasms, Weakness, Stiffness

2. Cross-Friction Massage

Optimal healing relies on a sufficient blood supply, and increased blood flow is key to effective pain relief and recovery in musculoskeletal conditions. Blood carries essential oxygen and nutrients to the tissues, fostering the healing process.

A cross-friction massage is a great method to enhance blood flow to the wrist and finger extensor musculature. These muscle fibers run lengthwise along the forearm. To stimulate blood flow effectively, perform a gentle massage perpendicular to the direction of these fibers, promoting healing.

Here’s how to conduct a cross-friction massage:

1. Apply a small amount of coconut oil or unscented lotion to the affected area.

2. Use a blunt object, such as the handle of a butter knife, to apply pressure in a perpendicular direction to the muscle fibers of the wrist and finger extensor musculature.

3. Apply firm pressure and rub back-and-forth for 3-5 minutes, or as tolerated.

It’s important to note that increased redness in the treatment area is a normal response and indicates an increase in blood flow— a positive sign for healing. When done correctly, this technique should not cause bleeding or heightened pain.

Tools like these are VERY handy for massage techniques.

Rylpoint Guasha Massage Tool, Grade Stainless Steel Scraping Tool for Soft Tissue Upgrade Physical Therapy Stuff,Used for Back, Legs, Arms,Neck,Shoulder, Gua sha Tool

3. Wrist Extension Isometrics

Isometric exercises involve holding a weight in a fixed position, causing the muscle to work without any movement in the arm, hand, or wrist.

Unlike concentric and eccentric muscle contractions where the muscle fibers shorten or lengthen, isometric exercises keep the muscle in a stationary state.

This type of muscle contraction is generally non-painful, applying sufficient stress to the muscle and tendon to stimulate blood flow and kickstart the healing and strengthening processes.

Here’s how to perform wrist extension isometric exercises:

1. Place your forearm on a table with the hand and wrist hanging off the side.

2. Hold a dumbbell or hammer in your hand, keeping the wrist up parallel to the forearm.

3. In this position, the wrist extensor musculature engages in an isometric contraction while holding the weight in a static position.

4. Hold this position for 30 seconds, then rest for 1-2 minutes, and repeat this process 5 times.

It’s crucial to emphasize that pain should diminish with each repetition. Gradually increase weight or resistance within the bounds of discomfort tolerance.

Based on past experiences, individuals often mention experiencing mild to moderate discomfort during the initial repetition, which tends to decrease to a mild level in subsequent repetitions.

4. Wrist Flexion Isometrics

The wrist flexion isometric exercise is performed in a position similar to the wrist extensor isometric exercise, but with the palm turned up towards the ceiling.

Here’s how to do the wrist flexion isometric exercise:

1. Place your forearm on a table with the hand and wrist hanging off the side, palm facing up.

2. Hold a dumbbell or hammer in your hand with the palm facing up.

3. Perform an isometric contraction by holding the weight in a static position for 30 seconds.

4. Rest for 1-2 minutes and repeat this process 5 times.

It’s essential not to overlook the other muscles in the forearm during the recovery process. Incorporating exercises for wrist flexion and shoulder movements is crucial for achieving a comprehensive and full recovery.

5. Eccentric Exercises

Eccentric exercises are highly effective in alleviating symptoms associated with lateral epicondylitis. In eccentric muscle contractions, the muscle fibers lengthen while maintaining control over resistance throughout the entire range of motion.

These exercises have demonstrated effectiveness in enhancing strength, making them particularly advantageous for addressing tendinopathy and diverse musculoskeletal conditions.

To perform an eccentric muscle contraction for the wrist extensor musculature:

1. Place your arm on a table with the hand hanging just off the side, similar to the position for the wrist extension isometric exercise.

2. Hold a dumbbell or hammer in your hand with the palm facing the floor.

3. Use the opposite arm to assist in extending the wrist and lifting the weight towards the ceiling, keeping the forearm flat on the table.

4. Once you reach full wrist extension, release the weight with the opposite hand and slowly lower it in a controlled manner.

5. Utilize the opposite arm to assist the hand and wrist back to the starting position.

6. Repeat this process 12 times, rest for 1-2 minutes, and perform 3-4 sets.

It is advisable to advance to eccentric exercises as early as feasible, often guided by pain levels. An all in one dumbbell set is highly recommended for home gyms – and this adjustable dumbbell set is the best on the market.

6. Wrist Flexion/Extension Stretches

Lateral epicondylitis can lead to tightness in the wrist extensor musculature, restricting movement in the hand, wrist, or elbow. Gentle and progressive wrist flexion/extension stretches are crucial for promoting healing in this area.

Start with wrist flexion/extension stretching with the elbow bent. As pain and soreness improve, progress to stretching with the elbow straight. Use the opposite upper extremity to flex and extend the wrist, adjusting to your comfort level.

Hold each stretch for 15-20 seconds, repeating 2-3 times. Incorporate these stretches several times throughout the day, based on your tolerance.

My personal routine begins with a brief cross-friction massage to enhance blood flow and warm up the tissue. Subsequently, I engage in isometric exercises targeting both the wrist extensor and flexor muscles. If I observe improvement in pain, I may progress to wrist extension exercises. Once I achieve a satisfactory muscle pump through these exercises, I conclude the session with a cool-down, incorporating static stretches, each held for 10-15 seconds.

Useful Products for Bowhunters

While strengthening and stretching exercises stand as the primary treatment for lateral epicondylitis, several products can assist archers in alleviating elbow pain, enabling them to continue enjoying bow shooting and hunting season with reduced discomfort.

1. Epicondylar Counterforce brace

These affordable braces enhance comfort during activities that aggravate lateral epicondylitis, like shooting a bow.

Placed perpendicular to the muscle fibers at the wrist extensor musculature’s muscle belly (1-2 inches below the elbow), they offer support and reduce strain during shooting.

Counterforce braces absorb and redistribute forces along the wrist extensor musculature, reducing pain and promoting healing.

Caution: Avoid overtightening to prevent further pain and nerve injury.

Sleeve Stars Tennis Elbow Brace for Men & Women, Brace for Tendonitis and Elbow Strap, Counterforce Band for Tendon Relief & Support for Forearm w/ 3 Straps Fits 9-23″ (Single/Black)

2. Alternative Release with Wrist Strap

Compound bow shooting requires the use of a release aid, and preferences vary. Index finger releases, which come with a wrist strap, and handheld, hinge, or resistance-activated releases without a wrist strap are available.

While some argue that non-wrist strap releases are more accurate, they can be challenging to master and may increase the risk of developing lateral epicondylitis.

Using a release with a wrist strap has the potential to alleviate stress and pain at the lateral elbow, facilitating the ability to continue shooting.

Tru-Fire Patriot Archery Compound Bow Release – Adjustable Black Wrist Strap

3. Kinesiotape:

Application of kinesiotape along the forearm extensor musculature can benefit certain individuals.

Applied parallel to the muscle fibers and running the forearm’s length, kinesiotape supports the musculature, improving comfort during aggravating activities.

Similar to counterforce braces, kinesiotape is a valuable tool for managing lateral epicondylitis and can be a helpful addition to your toolkit.

KT Tape, Original Cotton, Elastic Kinesiology Athletic Tape, 20 Count, 10” Precut Strips, Beige

I am fully supportive of exploring solutions to alleviate pain, and if an affordable product can effectively reduce pain and enable continued activity, it is certainly worth giving it a try.

Smart Modifications to Your Routine

Finally, we’ll explore adjustments and practices that can significantly contribute to managing and alleviating lateral epicondylitis, commonly known as tennis elbow, for archers and bowhunters.

These modifications range from reducing shooting volume and incorporating alternative strength training to adjusting draw weight.

1. Decrease Shooting Volume

Lateral epicondylitis often results from repetitive activities that strain the hand and wrist muscles. Archers and bowhunters, shooting high volumes of arrows in one session, are at increased risk.

If one experiences lateral elbow pain during or after shooting, consider reducing the number of arrows per session or taking a break for a few days. Use this time for other hunting preparations, such as setting up tree stands, trimming trees, or scouting.

Short-term rest promotes healing, reducing the risk of chronic elbow pain.

2. Focus on Alternative Strength Training

If lateral elbow pain hinders bow shooting, alternative strength training can address deficits elsewhere. Research suggests that weakness in the rotator cuff muscles is often present with lateral epicondylitis.

Refine upper extremity muscles, especially the shoulder girdle, to expedite recovery and lower long-term injury risks.

Improved general strength and conditioning enhance accuracy, leading to more successful hunts. Alternative exercises targeting the core, legs, and hand-eye coordination maintain peak condition without heavy gripping.

3. Decrease Draw Weight

Lowering draw weight is a strategy to alleviate lateral elbow pain and resume shooting. Reduced draw weight lessens stress on hand and wrist muscles, easing discomfort and fostering healing.

As elbow pain diminishes, gradually increase draw weight over a week or two to prevent exacerbation. Patience and consistency are crucial in managing lateral epicondylitis.

By incorporating these modifications, treatments, and products into a normal daily routine, one may relish the outdoors without elbow pain secondary to lateral epicondylitis.

Summary

In this blog post, the prevalent concern of elbow pain, specifically lateral epicondylitis, affecting bowhunters has been addressed. By examining symptoms, causes, and providing practical tips, archers and bowhunters are prepared to navigate the woods with enhanced accuracy in the upcoming hunting season. These guidelines create a path for enjoying the great outdoors without the hindrance of elbow discomfort, enabling the pursuit of passion with renewed confidence and enduring comfort.

As an Amazon Affilliate, I earn from qualifying purchases.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

« Older Entries