Shotgun Recoil: Shoulder Pain After Shooting

by Taylor Kuhlmann, PT, DPT, CSCS | Shoulder Pain

Shotgun Recoil: Shoulder Pain After Shooting

Introduction

While the thrill of shooting a shotgun is undeniable, the forceful kickback can sometimes lead to discomfort or even pain in your shoulder. I want to discuss what seems to be a rather popular topic related to shooting shotguns: shoulder pain caused by recoil.

Shooting a few rounds may not cause much soreness, but an entire afternoon spent with friends engaging in skeet shooting or dove hunting can leave you waking up the next morning with some aching in the anterior shoulder. Personally, I think that’s a sign of a damned good time!

Nonetheless, I’m here to provide valuable information and useful tips on how to effectively manage and alleviate shoulder pain caused by shotgun recoil. By understanding the underlying causes and implementing a few simple strategies, you’ll be able to enjoy your shooting adventures with increased comfort and ease. Let’s highlight the ways to keep your shoulders happy and pain-free after firing a shotgun!

What is shotgun recoil?

*Always practice gun safety*

Shotgun recoil refers to the backward force generated when shooting a shotgun. When you pull the trigger, the gunpowder inside the shotgun shell ignites, creating a powerful explosion that propels the pellets or slug out of the barrel. This explosive force pushes the shotgun backward, and as a result, an equal and opposite force, known as recoil, is transferred through the gun and into your shoulder. In simple terms, recoil is the kickback you feel when you shoot a shotgun, which can sometimes be quite strong. Understanding and managing this recoil is important to ensure a comfortable and enjoyable shooting experience.

How bad is shotgun recoil?

The severity of shotgun recoil can vary depending on several factors. Firstly, it depends on the specific shotgun gauge and load you’re using. Generally, shotguns with larger gauges, such as 12 gauge, produce more recoil compared to smaller gauges like 20-gauge or .410 bore.

Additionally, the type of ammunition, such as the shot size and powder load, can influence the recoil. Furthermore, the design and weight of the shotgun itself play a role. Shotguns with heavier barrels and stocks tend to absorb more recoil, making them more comfortable to shoot. I’ve personally noticed a substantial difference in kick between my 20-gauge youth model Remington and my 1187 Remington. The 0-guage is much lighter and provides a substantial kick, while the 12-guage is heavier and absorbs some of the force, making the kick less intense. Thus, the weight and size of the firearm undoubtedly make a notable impact.

Lastly, individual factors like body size, strength, and shooting technique can also affect how one perceives shotgun recoil. While some recoil is inevitable, it’s essential to manage it properly to prevent discomfort or potential injuries.

Recoil bruise

Recoil bruise, also known as a recoil injury or shotgun bruise, is a common consequence of experiencing excessive shotgun recoil. When the force of the recoil is intense or improperly absorbed, it can cause bruising on the shoulder. A recoil bruise typically appears as a discolored area on the skin, ranging from light discoloration to dark purple or blue hues. The bruise occurs due to the blood vessels near the skin’s surface being damaged or broken by the sudden impact.

Recoil bruises can be painful and tender to the touch. It is essential to take measures to prevent recoil bruising by using proper shooting techniques, ensuring a well-fitted shotgun, and employing recoil-absorbing accessories like recoil pads. If a bruise does occur, it will generally heal on its own within a week or two, but it’s advisable to consult a healthcare professional if there are concerns about the severity of the bruise or if it doesn’t improve over time.

The recoil pads below can be helpful at reducing shoulder pain after shooting.

KEEPER MG Recoil Pad for Shotgun – Gel, Slip-On Rifle Stock Pads Compatible with Winchester, Remington, Mossberg and Ruger – Gun Shooting and Hunting Accessories, 2 Pack

Treating a recoil bruise

When it comes to treating a recoil bruise, there are a few simple steps you can follow to promote healing and alleviate discomfort. Firstly, it’s important to apply a cold compress or ice pack to the affected area as soon as possible. This helps reduce swelling and numb the area, providing pain relief. Be sure to wrap the ice pack in a thin cloth to avoid direct contact with the skin. Applying the cold compress for 15-20 minutes at a time, several times a day, can be beneficial.

Additionally, over-the-counter pain relievers like acetaminophen or ibuprofen can help alleviate pain and reduce inflammation. Resting the bruised area and avoiding activities that may exacerbate the pain is recommended. It’s crucial to allow the bruise to heal naturally, so avoid applying heat or massaging the area too vigorously, as this can worsen the bruising. If the bruise appears severe, causes intense pain, or shows signs of infection (such as increased redness, warmth, or discharge), it’s advisable to seek medical attention to ensure proper evaluation and care.

This ice pack is a great option to help with a sore shoulder after shooting a shotgun, or alleviating pain from every day use. It’s large enough to cover some of the pectoral and rotator cuff muscles, as well!

REVIX XL Shoulder Ice Pack for Rotator Cuff Reusable Gel Cold Wrap for Shoulders Injuries and Surgery, Soft Plush Lining, Flexible and Long Lasting

Shotgun recoil hitting cheek

When shooting a shotgun, the recoil force generated can sometimes cause the gun to hit your cheek, resulting in discomfort or even injury. This can happen when the gun is not properly shouldered or if the shooter’s stance or grip is incorrect. The impact of the gun hitting your cheek can be painful and may even leave a mark or bruise. To prevent this, it is crucial to ensure a proper shooting technique. This includes firmly shouldering the shotgun, positioning your cheek comfortably on the stock, and maintaining a stable and balanced stance.

Additionally, using a shotgun with appropriate stock dimensions and fit for your body can also help minimize the likelihood of the gun hitting your cheek. Remember, safety should always be a priority when handling firearms, so pay close attention to your shooting form and take necessary precautions to prevent any unnecessary discomfort or injury.

Labrum injuries from shooting

Labrum injuries can occur after shooting due to the repetitive and forceful movements involved in shotgun shooting. The recoil from shooting a shotgun can put significant stress on the shoulder, potentially causing the labrum to tear or become damaged.

Labrum injuries can result in symptoms such as shoulder pain, a feeling of instability or popping in the joint, decreased range of motion, and difficulty with certain movements.

The labrum is a ring of cartilage that surrounds the shoulder socket, providing stability and support to the joint.

If you experience these symptoms after shooting, it is important to seek medical evaluation and diagnosis. Treatment for labrum injuries may include rest, physical therapy exercises to strengthen the shoulder muscles, and in severe cases, surgical repair.

It’s crucial to take measures to prevent labrum injuries by using proper shooting techniques, maintaining good shoulder strength and stability, and ensuring that your shotgun fits you well.

With appropriate caution and proper shooting form, a labrum injury is not commonly caused by the actual shooting itself. If this happens, it’s likely the individual had an underlying labral tear that became aggravated by the repetitive recoil and stress to the shoulder.

Can a shotgun dislocate your shoulder?

While it is possible for a shotgun’s recoil to cause shoulder injuries, such as bruising or strains, dislocating your shoulder solely from shooting a shotgun is highly unlikely. Shotgun recoil typically generates a backward force that is absorbed by the shoulder joint and the surrounding muscles and tendons.

Dislocating a shoulder usually requires a significant force or trauma, such as a fall or a sudden impact. However, it’s important to note that if you already have a pre-existing shoulder instability or a history of shoulder dislocation, the recoil from shooting a shotgun could potentially exacerbate the condition or increase the risk of a dislocation.

If you have any concerns about the health and stability of your shoulder, it’s always a good idea to consult with a licensed physical therapist who can guide you in a strengthening program to improve the stability of the shoulder joint.

Shoulder muscles stabilizing the shoulder joint while shooting a shotgun.

The shoulder muscles play a crucial role in stabilizing the shoulder joint while shooting a shotgun. When you fire a shotgun, the recoil force generated travels through the gun and into your shoulder. This force can be quite powerful and potentially destabilizing if not properly controlled.

The shoulder muscles, including the deltoids, rotator cuff muscles, and the muscles of the upper back and chest, work together to provide stability and support to the shoulder joint during the recoil.

By engaging and strengthening these muscles, you can better absorb and distribute the recoil force, reducing the impact on the shoulder joint and minimizing the risk of injury. Additionally, having strong and stable shoulder muscles helps maintain proper shooting form and accuracy, as it allows for better control of the shotgun. Therefore, it is vital to prioritize shoulder muscle strength and stability through regular exercise and conditioning, enabling you to enjoy a more comfortable and controlled shooting experience.

Where do you shoulder a gun?

Proper shouldering position is crucial when shooting a shotgun to ensure stability, control, and minimize the risk of injuries. To achieve the correct shouldering position, start by placing the buttstock firmly against the pocket of your shoulder, where the shoulder meets the chest. The stock should rest snugly in this pocket, allowing for a solid connection between your body and the shotgun. Position your head in alignment with the shotgun’s barrel, with your cheek lightly touching the stock. This position, known as the “cheek weld,” helps provide a consistent sight picture and improves accuracy. Maintain a relaxed but firm grip on the forearm of the shotgun, allowing for controlled movement and absorption of recoil.

Green photo: great cheek contact and positioning of the butt of the gun on the pocket of the shoulder.

Red photo: incorrect placement of the butt of the gun on the deltoid/biceps area. This CAN be painful.

Keeping the shotgun shouldered properly throughout the shooting process helps maintain balance and control, allowing you to shoot with greater accuracy and comfort. Regular practice and proper shouldering technique can contribute to a more enjoyable and successful shooting experience.

When can you shoot after shoulder surgery?

The timing of when you can resume shooting after shoulder surgery depends on several factors, including the type and extent of the surgery, as well as the recommendations of your surgeon and physical therapist.

Each person’s recovery is unique, and it’s essential to follow the specific guidelines provided by your healthcare team. Generally, it takes time for the shoulder to heal and regain strength after surgery, so shooting should be approached with caution and gradual progression.

You may need to wait several weeks or even months before attempting to shoot again. During the recovery period, you’ll likely undergo rehabilitation exercises to restore range of motion, strength, and stability to the shoulder.

Once your surgeon and physical therapist give you the green light, they may recommend starting with lighter loads and gradually increasing the intensity and frequency of shooting sessions. It’s crucial to listen to your body, pace yourself, and avoid pushing through pain or discomfort.

In this article, the individual reported no pain at 6 months following a reverse bony bankart lesion, a surgery performed to reattach the posterior labrum to the bony surface of the scapula.

In this study of 100 individuals, a high percentage of patients who had shoulder surgery were able to resume shooting. Around 60% of patients were able to shoot again after 6 months, and about 85% were able to do so after 1 year. Patients who had surgery on the opposite side of their dominant shooting hand returned to shooting faster. However, patients who had arthroscopic posterior labral repair returned to shooting at a slower rate compared to other types of shoulder stabilization surgeries.

By following the guidance of your medical professionals and gradually reintroducing shooting activities, you can safely return to enjoying your passion for shooting after shoulder surgery.

Rotator cuff injury: still able to shoot?

Yes. But, shooting a gun with a torn rotator cuff can be challenging and potentially worsen the injury if not approached with caution. The rotator cuff is a group of muscles and tendons that provide stability to the shoulder joint.

When a rotator cuff tear occurs, it can result in pain, weakness, and limited range of motion. If you choose to continue shooting with a shoulder injury, it is important to prioritize safety and take measures to minimize further strain on the injured area.

Here are some tips to safely continue shooting with a torn rotator cuff:

1. Seek Medical Advice: Before continuing any shooting activities, consult with your healthcare provider or orthopedic specialist to assess the severity of your rotator cuff tear and receive specific guidance regarding shooting restrictions or modifications.

2. Modify Shooting Technique: Adjust your shooting technique to reduce stress on the injured shoulder. For example, consider shooting from a supported position, such as using a shooting rest or bipod, to minimize the weight and recoil absorbed by your shoulder.

3. Use Recoil Reducing Accessories: Recoil can be particularly challenging for a torn rotator cuff. Utilize recoil-reducing accessories such as recoil pads or shoulder braces to help absorb and distribute the impact of the recoil, reducing strain on the injured area.

4. Take Regular Breaks: Shooting can be physically demanding, even for individuals without shoulder injuries. Take frequent breaks during shooting sessions to rest your shoulder and prevent excessive fatigue that could lead to compromised form and increased risk of injury.

5. Strengthen Supporting Muscles: Engage in a comprehensive physical therapy program to strengthen the muscles surrounding the shoulder, including the rotator cuff muscles. Strengthening these muscles can provide better stability and support to the injured shoulder during shooting activities.

6. Listen to Your Body: Pay close attention to any pain or discomfort during or after shooting. If you experience increased pain or worsening symptoms, it is crucial to stop shooting and consult with your healthcare provider.

In conclusion

Remember, it is essential to prioritize health and recovery. If shoulder pain persists or worsens, it may be necessary to take a break from shooting and focus on proper rehabilitation and treatment to address the shoulder pain.

As an Amazon Affiliate, I earn from qualifying purchases at no extra cost to the buyer.

Sources:

Recurrent Posterior Shoulder Instability After Rifle Shooting | Orthopedics (healio.com)

Rate and time to return to shooting following arthroscopic and open shoulder surgery – PubMed (nih.gov)

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor is a licensed physical therapist, certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, an avid outdoorsman, 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.

The Importance of Exercise for Hunters: Improving Stamina, Reducing Pain, and Enhancing Balance

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

The Importance of Exercise for Hunters: Improving Stamina, Reducing Pain, and Enhancing Balance

Introduction

If you’re serious about dominating the great outdoors, it’s time to give exercise the attention it deserves. Exercise isn’t just about staying fit—it’s about boosting your stamina, reducing pain, and unleashing your inner hunting beast! As a physical therapist, strength and conditioning specialist, and an avid hunter, I’m here to show you why exercise is the key to becoming a true hunting legend. My goal is to assist you in improving health and wellness so you can enjoy the outdoors for life. So, let’s gear up and embark on this exciting adventure together!

Defying the Hands of Time

As we get older, our bodies may not be as agile as they used to be. But don’t worry – there is something you can do about it! Exercise works like magic for hunters. By lifting weights and doing resistance training, you can keep your hard-earned muscles and stay strong. No more struggling with heavy gear or tough terrain. Stay fit and stay sharp!

Read this entire paragraph in the photo below!

It’s important to recognize the fact that we lose muscle as we age, as early as 30 years old! Also, take a look at the sentence regarding the progressive increase in fat mass. It’s alarming. We’re losing strength and gaining fat mass – no wonder why we hurt as we get older!

If you don’t maintain your activity level, there is no doubt you will lose the ability to stay hunting and spending time outdoors. Start now!

Stress? Not in Our Hunting Grounds

Life can certainly be stressful and overwhelming. But guess what? Exercise is our secret weapon against stress and anxiety. When you work up a sweat, your body releases feel-good chemicals called endorphins that make you feel like a boss and lowers stress levels. So, turn on some tunes, get outdoors, and say goodbye to the stress. A decrease in stress will help you clear your mind and think better. This will certainly help improve your success with hunting, as well as all other aspects of life!

Master the Hunt with Grace and Agility

Imagine this: you’re quietly tracking your prey, navigating tricky terrain, and suddenly, oops! You stumble and crash like a clumsy bull. Not a good look, right? Well, exercise is here to save the day. By doing exercises that improve your balance and coordination, like traditional strength training or Yoga, you’ll move with the agility of a wildcat. No more embarrassing tumbles. You’ll glide through the woods like a true hunting pro.

Inspire a New Generation of Hunters

As a father, I strive to spend valuable time with my children outdoors. When you embrace exercise and live a healthy lifestyle, you become a role model for the next generation. Just picture your little ones, wide-eyed and eager to follow in your footsteps on the next hunting adventure. Show them the way, so they can enjoy the outdoors for life. Take them along on your next turkey hunt, teach them to bait a hook, and let them see the strength and vitality that comes from embracing the wild side. They’ll grow up strong and resilient, just like their hunting hero.

Conclusion

So, it’s time to unlock your true potential. Exercise is your ticket to becoming the ultimate hunting legend. Embrace the weights, conquer stress, perfect your balance, and inspire the next generation to embrace their wild side. And remember, have some fun along the way because life’s an adventure meant to be enjoyed. Now go out there and make your mark on the hunting world. Happy hunting!

Source: Muscle tissue changes with aging – PMC (nih.gov)

Improving Posture and Alignment for Hunters

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

Improving Posture and Alignment for Hunters

Introduction

For hunters and outdoor enthusiasts, good posture and spinal alignment are essential for performing at a high level and reducing the risk of injury. In this blog post, I’ll highlight the benefits of proper posture and alignment for hunting and outdoors activities, common posture and alignment issues that hunters and outdoor enthusiasts may face, and techniques for improve posture and spinal alignment.

The Fundamentals: Understanding Good and Bad Posture

Poor posture is often defined as having a forward head and rounded shoulders. Some people also refer to poor posture as a “hunchback” position, in which the thoracic spine is rounded as well. However, poor posture is not always the main cause of neck, shoulder, or back pain. As a physical therapist, I have encountered individuals who have poor posture but do not experience the typical pain associated with it.

In contrast, good posture is described as standing upright with engaged shoulder blades, and with the head, neck, shoulders, and hips aligned in a straight line.

Regardless of your posture, it is important to move in and out of certain positions throughout the day to prevent aches, pains, and movement dysfunctions. Maintaining the same posture for an extended period can lead to discomfort and increase the risk of injury.

For hunters, assuming different postures and positions is necessary for success. I’m not sure I’ve ever been on a hunt where I haven’t thought, “damn, I hope I don’t’ have to hold this position too long.” It is crucial for hunters to maintain flexibility and strength, move often, and recognize postural abnormalities while hunting to prevent injury and maximize success.

The Performance Benefits of Proper Posture and Alignment

Good posture and alignment can have a significant impact on performance and injury risk during hunting and outdoor activities. When your body is in proper alignment, you can move more efficiently and with less effort, which can help conserve energy and increase endurance. Additionally, good posture and alignment can improve your balance and stability, making it easier to move over uneven terrain and maintain your footing.

Here’s an activity that will show you how a rounded back and forward shoulders can negatively impact your performance with overhead activities. While sitting or standing, slouch over and round your shoulders forward. Then reach as high as you can with both arms and appreciate how high you can reach. Next, sit or stand up nice and tall with “good posture.” Then repeat the overhead reaching with both arms. Notice how much more shoulder and spinal range of motion is achieved.

Proper posture and alignment can also reduce the risk of injury. When your body is in proper alignment, there is less strain on your joints, muscles, and other tissues. This can reduce the risk of overuse injuries, such as tendinitis and bursitis, as well as acute injuries, such as sprains and strains.

Shoulder impingement, rotator cuff tendinitis, and neck pain are a few conditions that hunters experience from poor shooting form and posture with archery.

Common Posture and Alignment Issues for Hunters and Outdoors Enthusiasts

Hunters and outdoors enthusiasts may face a variety of posture and alignment issues that can affect their performance and injury risk. For example, carrying heavy packs or equipment can cause the shoulders to round forward, which can increase the risk of shoulder and low back injuries and reduce lung capacity. Sitting on a bucket in a ground blind can cause a posterior pelvic tilt, leading to low back pain or sciatica symptoms.

To find your neutral pelvis position, perform an anterior and posterior pelvic tilt as far as you can in both directions. Your neutral position is midway between the extreme ranges of motion. Once you find your neutral pelvic position, perform core and hip strengthening exercises while maintaining this position. Improving awareness of your pelvis positioning will allow you to make postural adjustments and alleviate pain while hunting.

Other common posture and alignment issues for hunters and outdoors enthusiasts include a forward head posture, which can cause neck and shoulder pain, or a weak core, which can affect balance and stability. These issues can be compounded by spending long periods of time sitting or standing in one position, which can cause muscles to become tight or fatigued.

Techniques to Improve Posture and Spinal Alignment

There are several techniques that hunters and outdoors enthusiasts can use to improve their posture and alignment. First, it’s important to be aware of your posture and alignment throughout the day. Take breaks and change positions frequently. When carrying heavy loads, use a backpack or other equipment designed to distribute weight evenly across your body.

Exercises can also be helpful for improving posture and alignment. Core strengthening exercises, such as planks and bird dogs, can improve stability and reduce the risk of lower back pain. Stretching exercises, such as hip flexor stretches and chest stretches, can help improve posture by reducing muscle tension. Prone press-ups and thoracic extension and rotation exercises are also gold when it comes to postural corrective exercises.

I recommend exercise snacks every 45-60 minutes. Exercise snacks can include a short walk, desk exercises with emphasis on thoracic extension, or laying on your stomach for a few minutes. A few minutes of exercise or movement spread throughout the day can yield substantial benefits for posture and pain relief.

Additional Considerations: Footwear, Carrying Loads, and Hydration

In addition to posture and alignment, there are several other factors that can affect performance and injury risk during hunting and outdoors activities. For example, footwear is an important consideration, as wearing the wrong shoes or boots can cause foot and ankle injuries. It’s important to choose footwear that is appropriate for the terrain and provides adequate support and cushioning.

Hunting boots that I can recommend as a physical therapist are the Danner and Crispi brands. I’ve put many of miles on these brands of boots while hunting elk through the Rocky Mountains and pheasants through snow in the Kansas terrain.

Carrying heavy loads can also be a significant challenge, both for posture and alignment and for overall performance. It’s important to distribute weight evenly and use equipment that is designed to reduce the strain on your body. Find a hunting pack that fits your body and is comfortable. There are many, many brands and options, but some are extremely pricey. The Tidewe brand has a few cheaper versions which worked great for my last elk hunt.

Additionally, staying hydrated and properly fueling your body with nutrition can help improve performance and reduce the risk of injury.

Conclusion: Prioritize Posture and Alignment for Success in Hunting and Everyday Life

Proper posture and alignment are essential for performing well and reducing the risk of injury during hunting and outdoors activities. By being aware of your posture and alignment, doing exercises to improve your core and stretching regularly, and taking breaks to change positions and move around, you can improve your posture and alignment and reduce your risk of injury.

“Bad posture” may or may not contribute to aches and pains. The key point from this post is to improve awareness of your posture and to move frequently throughout your daily routine.

Remember, good posture and alignment are not just important during hunting and outdoors activities, but also in your daily life. By incorporating these techniques into your routine, you can improve your overall health and wellbeing and perform at your best both in the great outdoors and in everyday activities. So, take the time to prioritize proper posture and alignment, and enjoy all the benefits that come with it.

Happy hunting!

Hunting and Optimal Performance: The Role of Physical Therapy and Strength Training

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

Hunting and Optimal Performance: The Role of Physical Therapy and Strength Training

Introduction

As a physical therapist, strength and conditioning specialist, and an avid hunter, I understand the importance of maintaining optimal physical health and performance in the field. Hunting requires a unique combination of endurance, strength, agility, and precision. In this blog post, we will explore the ways physical therapy and strength training can enhance your hunting experience, reduce the risk of injuries, and improve overall performance. Let’s dive in!

Assessing and Addressing Musculoskeletal Imbalances

Before embarking on any physical activity, it’s crucial to assess and address any musculoskeletal imbalances or weaknesses. A comprehensive evaluation by a physical therapist can identify potential areas of concern, such as joint restrictions, muscular imbalances, or poor movement patterns that may hinder your hunting performance. By addressing these issues through targeted exercises and corrective techniques, you can improve your body’s functional capacity and reduce the risk of hunting-related injuries.

Enhancing Endurance and Stamina

Hunting often requires long hours of walking, climbing, and tracking game, which can place significant demands on your cardiovascular system. Building endurance and stamina is essential for sustained performance in the field. Incorporating aerobic exercises such as jogging, cycling, or hiking into your training routine can improve your cardiovascular fitness and help you maintain peak performance throughout your hunting trips.

Building Strength and Power

Strength and power are crucial for successful hunting. Whether it’s carrying heavy gear, pulling back a bowstring, or maneuvering through challenging terrains, having adequate strength is paramount. Strength training exercises, such as squats, deadlifts, and lunges, can help you build the necessary muscle strength for these tasks. Additionally, incorporating power exercises like plyometrics and medicine ball throws can enhance your explosive movements, enabling quicker reactions and more efficient hunting techniques.

Enhancing Flexibility and Mobility

Flexibility and mobility play a vital role in hunting, as they improve your ability to move through various positions and angles. Poor flexibility can restrict your movement and increase the risk of muscle strains or joint injuries. Regular stretching and mobility exercises targeting specific muscle groups can improve your range of motion and reduce the likelihood of injuries while hunting. Incorporating exercises like yoga or dynamic stretching routines can help enhance flexibility and joint mobility, ultimately improving your overall performance in the field.

Injury Prevention and Rehabilitation

Despite careful preparation, injuries can still occur while hunting. Physical therapists are skilled in preventing and rehabilitating hunting-related injuries. By utilizing their expertise, you can learn proper techniques for injury prevention, including safe lifting mechanics, balance training, and proprioceptive exercises. In the unfortunate event of an injury, a physical therapist can guide you through a customized rehabilitation program, facilitating your return to hunting as quickly and safely as possible.

Conclusion: As a physical therapist, strength and conditioning specialist, and passionate hunter, I strongly believe that physical therapy and strength training are essential components for optimizing hunting performance. By addressing musculoskeletal imbalances, improving endurance, building strength and power, enhancing flexibility, and focusing on injury prevention and rehabilitation, you can experience a significant improvement in your overall hunting abilities. So, invest in your physical health, take your hunting skills to the next level, and enjoy a safer and more rewarding hunting experience!

Remember to consult with a licensed physical therapist or healthcare professional before starting any new exercise or training program. Stay safe and happy hunting!

Taylor Kuhlmann

Physical Therapist & Strength and Conditioning Specialist

6 Tips for Safe Tree Stand Climbing After Knee Replacement Surgery

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

6 Tips for Safe Tree Stand Climbing After Knee Replacement Surgery

Climbing a tree stand is a thrilling and exciting activity, especially when you’re after your target buck. Making the first climb up a tree stand after a total knee replacement can be daunting. If you have recently undergone a total knee replacement surgery, it’s essential to take extra precautions to ensure your safety when climbing.

The first week or two after a total knee replacement surgery can be challenging, especially when it comes to walking and climbing stairs. In most cases, patients will spend one night in the hospital before going home. During this time, a physical therapist will initiate physical therapy to help restore your gait pattern, range of motion, and ability to navigate stairs safely. Out-patient physical therapy typically starts 3-5 days after the operation.

Before attempting to climb a tree stand, it’s vital to consult with your orthopedic physician and physical therapist to ensure it’s safe. A physical therapist can assess your range of motion, strength, and knee stability to determine if you’re ready to make the ascent.

Assuming you have the green light from your medical team, here are some tips for safely climbing a tree stand after a total knee replacement.

Let’s take a look at the 6 Tips for Safe Tree Stand Climbing After Knee Replacement Surgery:

1) Safety first

If you are hunting from a tree stand after undergoing a total knee replacement surgery, safety should be your top priority. One way to enhance your safety is by using a full-body harness system and safety line, which can provide extra reassurance and help prevent falls. The Hunter Safety System offers a range of products that are trusted by many hunters.

After a total knee joint replacement, the risk of slipping on a step increases due to impaired joint receptors, or proprioception. You may experience difficulty in accurately placing your foot or lower leg on the step because you may not have a clear sense of where it is in space. Impaired range of motion, strength, and joint awareness can cause an increased risk of falling.

Following post-operative guidelines and recommendations of a physical therapist can aid in a faster and optimal recovery to help maximize performance with hunting after a total knee replacement.

2) Take it slow

After a knee replacement surgery, your knee may require you to slow down and watch your steps while accessing the stand. Consider the terrain where your tree stand is located, including creek banks, water crossings, and fence lines. If possible, try to hang your stand in an easily accessible tree to avoid the difficulties of getting to and from the stand. Also, try a trial climb a time or two before you climb the stand to sit for a hunt. This will give you a change to develop a plan and boost your overall confidence.

Some hunters have found it helpful to hang the same climbing sticks and stand in a separate location for practice. This enables you to work on safely climbing in and out of the stand without disturbing the deer in your preferred hunting spot. While it may require extra effort, practicing in this way can increase your chances of successfully tagging your target buck following a total knee replacement surgery.

3) Use a haul line

With a roll of para cord and a carabineer you can make a haul line very easily. Install these when you hang your stand so it’s ready to use the next time you climb the tree stand. Tie one end of the para cord to a branch at the top of your stand and allow the carabineer to fall to ground level. The carabineer will easily clip to your equipment and allow you to be hands-free when climbing the tree stand. Carabineers are especially useful during cold weather. The ease of clipping them to your equipment allows you to do this while wearing gloves, so you don’t have to take the time to take your gloves off and on and introduce the hands to cold weather.

To reduce the weight you are carrying up the tree stand, use a haul line to pull up your equipment. A research study has shown that losing one pound of weight can reduce the pressure through the knee joint four-fold. Using a haul line to pull up a 10-pound bow can reduce 40 pounds of pressure through your knee joint. This can make a significant difference in your ability to climb the tree stand successfully.

4) Use proper technique

Navigating stairs and uneven terrain will occur long before you are ready to climb a tree stand after a total knee replacement surgery. When navigating stairs, you will use your non-surgical leg to control the effects of gravity and minimize stress and pain to the surgical leg. Some individuals remember the saying, “up with the good, down with the bad,” to help remember which foot to place on the step when navigating stairs post-operatively.

When ascending stairs after a total knee replacement surgery:

- - Use handrails or an assistive device to help maintain balance,
  - Step up with the non-surgical leg, and
  - Use a step-to gait pattern.

When descending stairs after a total knee replacement surgery:

- - Use handrails or an assistive device to help maintain balance,
  - Step down with the surgical leg, and
  - Use a step-to gait pattern.

The non-surgical and strong leg is used to raise and lower the body against gravity. These tips are also applied to the stairs of a ladder stand or climbing sticks leading up to your tree stand. It is very important to maintain three points of contact when climbing a tree stand to reduce the risk of falling.

5) Climbing sticks and stand placement

When it comes to climbing sticks and stand placement, planning ahead is crucial. Proper installation of the climbing sticks and stand in a tree can significantly enhance your safety and performance when transitioning between the climbing sticks and stand platform.

For optimal safety, I recommend attaching the platform and stand on the opposite side of your surgical leg. This allows you to use your strong, non-surgical leg to climb in and out of the stand, following the principle of “up with the good, down with the bad.” This means you’ll be standing on your surgical leg at the top of the climbing sticks while stepping up to the platform with your non-surgical leg.

Lastly, try to avoid any twisting or pivoting while standing on your surgical leg, as this can increase pain and instability, which may compromise your safety and performance while climbing a tree stand after a total joint replacement. If possible, using a ladder stand or ground blind can provide easier access.

6) Strengthen your knee

Strength training is essential to ensure you have the necessary strength to climb a tree stand. After a knee surgery, you will experience joint swelling, impaired range of motion, pain, and weakness from arthrogenic muscle inhibition.

A physical therapist can guide your recovery process to help address the post-operative limitations and assist you in developing a strength training program that will help you build the necessary leg strength and endurance to resume hunting after a total knee joint replacement.

Here is a sample exercise program that focuses on restoring knee extension range of motion and quad strength after a total knee replacement:

1. Heel slides

Lie on your back with your legs straight out in front of you. Slide your heel back towards your buttocks as far as you can comfortably go, then slide it back out straight. Repeat for 10-15 reps, 3-5 times per day.

2. Quadriceps sets

Sit on your chair or lie on your back with your legs straight out in front of you. Tighten your thigh muscles and press the back of your knee down into the bed or chair. Hold for 3-5 seconds and release. Repeat for 10-15 reps, 3-5 times per day.

3. Straight leg raises

Sit on a chair or lie on your back with your legs straight out in front of you. Lift your operated leg up off the bed or chair, keeping it straight. Repeat 8-12 reps, 3-5 times per day.

4. Knee extension stretch

Sit on a chair with your feet flat on the floor. Slide your operated leg out straight in front of you, keeping your heel on the floor. Prop your ankle on a towel roll or pillow for an increased stretch. Hold for 3-5 minutes and repeat 3-5 times per day. *Restoring full knee extension is very important following a total knee replacement.

In conclusion, by following these tips, you can safely enjoy climbing a tree stand after a total knee joint replacement surgery. It is important to think ahead and consider taking a few trial runs (mentally and physically) before you climb the stand this upcoming hunting season.

With the right precautions and technique, you can enjoy spending time in the tree stand after undergoing a total knee replacement surgery, all while protecting your newly repaired knee.

How long do I need to use a walker after a total knee joint replacement surgery?

This varies from person-to-person. Generally speaking, an individual will transition to a walking cane or no assistive device in 1-2 weeks following a total knee joint replacement surgery. It is important to normalize your walking pattern and feel confident in the knee before wondering away from the walker.

How long does it take to recover after a total knee joint replacement surgery?

Out-patient physical therapy can range anywhere from 2-8 weeks in duration. At the three month postoperative mark most people will be able to resume normal daily activities comfortably. The total recovery following a total knee joint replacement can take up to a total of 12 months for optimal recovery.

Source: National Center for Biotechnology Information. “PUBMED – National Center for Biotechnology Information.” Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis – PubMed (nih.gov). Accessed 1-9-2023.

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