How to Avoid Common Hunting-Related Injuries and Aches

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

How to Avoid Common Hunting-Related Injuries and Aches

Hunting is an exciting and rewarding activity, but it can also be physically demanding and potentially dangerous. Whether you are a seasoned hunter or a beginner, it’s important to take steps to avoid common hunting-related injuries and aches.

In this post, we will discuss some tips on how to do just that.

1. Warm-up before you head out

One of the best things you can do to prevent hunting-related injuries and aches is to warm up properly before you head out into the field. A good warm-up should include some light cardiovascular exercise to get your heart rate up, as well as some dynamic stretching to loosen up your muscles and joints.

For bowhunters, it’s especially important to focus on shoulder strength and mobility exercises during warm-up routines. This can include exercises such as shoulder circles, arm swings, and shoulder presses to prepare the shoulder joint for the repeated use of a bow.

For upland hunters, ankle mobility and hip stretching exercises should be incorporated into warm-up routines. This can include exercises such as ankle circles, heel and toe walking, hip flexor stretches, and glute bridges to prepare the lower body for the uneven terrain of upland hunting.

2. Wear appropriate gear

Wearing appropriate gear is essential for hunting safely and comfortably. This includes clothing and footwear that is designed for the specific type of hunting you will be doing, as well as any necessary protective gear such as eye and ear protection. Additionally, using a good quality backpack can help distribute the weight of your gear evenly and reduce the risk of back and shoulder injuries.

For hunters, appropriate footwear is essential to ensure foot and ankle support and reduce the risk of ankle sprains. Wearing shoes or boots that provide good ankle support and a firm grip on the terrain can help prevent slips, trips, and falls. If you have a history of ankle sprains or instability, consider using an ankle brace for extra support during your hunting trip.

In addition, bracing for ankles, knees, or shoulders may help provide stability and reduce the risk of further injury for individuals who have had previous injuries or pain in these areas. Consult with a physical therapist or healthcare professional to determine if bracing is necessary for you.

Remember, proper gear not only helps to prevent injury, but also can make your hunting experience more enjoyable. Invest in high-quality equipment and take the time to properly maintain and care for it.

3. Use proper hunting techniques

Using proper hunting techniques is crucial to prevent injuries and ensure a safe and enjoyable hunting experience. When hunting, always be aware of your surroundings and follow all safety guidelines, including those related to firearms and hunting regulations.

In addition to firearm safety, it’s important to practice safe hunting techniques such as proper lifting and carrying techniques. When lifting and carrying heavy equipment or game, use your legs to lift and avoid twisting your back. This will help prevent strains and sprains in your back, shoulders, and other areas.

Another technique to be mindful of is crossing fences. Always approach fences with caution and never attempt to cross a fence while carrying a loaded firearm. Take the time to unload your firearm and carefully cross the fence one step at a time, making sure to maintain your balance and avoid tripping or falling.

By using proper hunting techniques, you can minimize your risk of injury and make your hunting trip safer and more enjoyable.

4. Stay hydrated and fueled up

Staying hydrated and fueled up is crucial for maintaining physical performance and preventing injuries during a hunting trip. Dehydration and low energy levels can lead to fatigue, decreased focus, and muscle cramps, which can increase your risk of injury.

According to the National Academies of Sciences, Engineering, and Medicine, men should aim to consume around 13 cups of water per day, while women should aim for 9 cups of water per day. However, the amount of water you need to consume can vary depending on factors such as your body weight, activity level, and weather conditions.

WebMD recommends that individuals should consume 1/2 cup to 2 cups of water every 15 to 20 minutes during activity, such as hunting. In addition to staying hydrated, it’s important to fuel your body with enough calories to maintain your energy levels throughout your hunting trip. Bring snacks or meals that are rich in carbohydrates and protein, such as trail mix, energy bars, or jerky, to help sustain your energy levels.

Make sure to take regular breaks to rest and eat. Eating smaller, frequent meals throughout the day can help maintain your energy levels more effectively than eating larger, infrequent meals. This can also help prevent gastrointestinal discomfort, which can be a common issue during high-intensity activities such as hunting.

By staying properly hydrated, fueled up, and taking care of your body’s caloric needs, you can improve your performance and reduce your risk of hunting-related injuries.

5. Incorporate strength and conditioning exercises

Incorporating strength and conditioning exercises into your regular routine can help prepare your body for the physical demands of hunting. Hunting requires a range of physical movements, such as walking long distances, carrying heavy loads, and holding steady aim for extended periods. By training your body to handle these movements, you can reduce your risk of injuries and improve your performance.

Body weight exercises, such as squats, lunges, and push-ups, are a great option for individuals who do not have access to a gym. These exercises can be done at home or in the field with little to no equipment. They can help build strength and endurance, which are essential for hunting.

For those who are able to go to the gym, resistance training can be beneficial. Exercises such as deadlifts, pull-ups, and bench presses can help build overall strength and improve muscular endurance. However, it is important to work with a qualified trainer or physical therapist to ensure proper form and technique to avoid injuries.

When designing your exercise program, it’s important to focus on the specific movements and muscles that are used during hunting. For bowhunters, focusing on shoulder strength and mobility can be especially important, while upland hunters may benefit from ankle mobility and hip strengthening exercises.

Incorporating strength and conditioning exercises into your routine can help improve your performance and reduce your risk of injuries during hunting season. Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid overexertion.

In conclusion, hunting can be a great way to stay active and enjoy the outdoors, but it’s important to take steps to avoid common hunting-related injuries and aches. By warming up properly with exercises specific to your hunting style, wearing appropriate gear, using proper hunting techniques, staying hydrated and fuelled, and incorporating strength and conditioning exercises into your routine, you can help reduce your risk of injury and enjoy a safer and more comfortable hunting experience.

Thank you for reading and happy hunting!

5 Shoulder Stretches for Archers and Bowhunters

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

5 Shoulder Stretches for Archers and Bowhunters

Introduction

Are you an archer or bowhunter suffering from neck pain, shoulder pain, scapula pain, rotator cuff tendinitis, bursitis, impingement, low back pain, or mid-back pain?

If so, don’t miss out on these 5 stretching exercises.

As a physical therapist and strength and conditioning specialist, I understand the importance of mobility and flexibility in improving joint health and reducing pain. If you’re experiencing any of the above musculoskeletal conditions, adding these 5 stretches to your routine can make a significant difference.

Archery shoulder pain is typically caused by repetitive shooting, so incorporating stretches and mobility exercises into your daily routine can help to alleviate pain and discomfort. Moreover, bow hunting requires a significant amount of upper body strength and stability, as well as flexibility or mobility. Stretching exercises can help to improve your ability to draw and hold a bow, aim accurately, and release with precision.

Stretching exercises can improve your performance and prevent shoulder injuries. By enhancing mobility and flexibility in the shoulder joint, you can reduce the risk of developing common shoulder injuries such as rotator cuff strains, impingement syndrome, and bursitis. Regular mobility exercises can also promote joint health by increasing synovial fluid production, which helps lubricate the joint and reduce friction. This can prevent joint wear and tear, which can lead to degenerative joint conditions such as osteoarthritis.

Incorporating these 5 stretching exercises into your routine can help reduce pain

1. Shoulder distraction mobilization

Anchor a resistance band to a sturdy surface, wrap the band around the wrist, relax the arm, and stand at a 30-degree angle away from the anchor point. The band should be pulling the arm at a 45-50 degree angle away from the body. Relax the arm and provide gentle oscillations using body weight to distract the shoulder joint. Perform for 3-4 sets of 20-30 seconds, as tolerated.

2. Thread the needle

Start on your hands and knees, with one hand reach up towards the ceiling as you rotate away from the body, then reach underneath and through the opposite arm. Sit back towards your heels as you reach the arm through. Hold for a few seconds up to 60 seconds, repeat 2-3 times each side. Be sure to breathe throughout the entire movement.

3. Repeated thoracic extension

Laying on your back with your knees bent to 90 degrees, place a foam roll perpendicular to the spine between the level of the shoulder blades. Support your head and neck with the hands. In a slow and controlled movement, exhale and extend the thoracic spine over the foam roller. Hold for 2-3 seconds and return to the starting position. Repeat 2-3 sets of 10-12 repetitions.

4. Open book

Start by laying on your side with your feet and knees together, in line with your spine. Straighten the arms out in front of your body with palms together. Slowly, rotate the spine and reach with the top arm up and over the body as you open up the chest towards the ceiling. Hold this position for 10-15 seconds, repeat 5 times as you inhale/exhale slowly, relaxing into the stretch. Repeat on the opposite side.

5. Kneeling lat stretch

Start on your hands and knees with your palms up on the floor. Slowly sit back onto your heels. Hold this position for 10-15 seconds, repeat 3-4 times. You can target the right or left lat muscle by stacking the hands right or left of the midline.

Improve Flexibility and Strength to Succeed with Archery

Incorporating strength and mobility exercises into your routine can provide numerous benefits for both shoulder pain and bow hunting. By committing to a regular exercise routine, you can improve your shoulder health and performance, and enjoy the benefits of a healthier, more active lifestyle.

In addition to these stretches, other exercises such as scapular strengthening, rotator cuff strengthening, and core stability exercises can also be beneficial for bow hunters. As always, it is important to maintain proper form and technique when performing any exercise to prevent injury.

Lastly, don’t forget to take breaks and rest when needed. Overuse injuries can occur if you push yourself too hard without proper recovery time. Adequate rest and recovery can help prevent injury and improve performance in the long run.

In summary

Stretching and mobility exercises can be a game-changer for bow hunters experiencing shoulder pain or discomfort. Incorporating these exercises into your routine can improve your range of motion, prevent injury, and enhance your overall bow hunting performance. Remember to always prioritize your shoulder health and listen to your body. Happy hunting!

5 Strengthening Exercises for Archers or Bowhunters

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

5 Strengthening Exercises for Archers or Bowhunters

Introduction

When performing strengthening exercises, it’s important to keep in mind that you should not experience moderate or severe pain. A pain level of 4 or 5 on a scale of 0-10 is acceptable, but if the pain increases or lasts for more than 24 hours, you may need to modify the exercise to avoid overdoing it.

You can modify exercises by adjusting your body position, decreasing resistance, lowering the number of sets and reps, reducing the range of motion, slowing down the movement, or decreasing the frequency of workouts.

Listen to your body and allow any pain or soreness to guide your workout sessions. For best results, aim to perform strengthening exercises 3-4 times per week.

5 Strengthening Exercises for Archers and Bowhunters

1. Rhythmic stabilization at 90 degrees

Stand facing a wall at a 45 degree with the arm positioned as if shooting a bow
Maintain a straight arm with a ball between the hand and wall at shoulder height
The pressure of the hand should be just enough to maintain the ball in position between the hand and wall
Keep your arm straight and move the ball up and down, side-to-side, clockwise, and counterclockwise for 10-30 seconds each, rest 1-2 minutes, repeat 2-3 times

2. Renegade rows

Hold a plank on hands at the top of a push-up position
Slowly, perform a row with one upper extremity while holding the plank with the opposite arm and stabilizing through the core
You can add dumbbells to increase strength gains
Perform 2-3 sets of 6-10 repetitions

3. Serratus push-ups

Start in a push-up position
With the arms straight, push into the floor and arch your upper back
You should feel the shoulder blades glide along the lateral rib cage
Perform 2-3 sets of 8-10 repetitions

4. Farmers carries

Hold two weights in each hand by your side, as if carrying buckets
Walk for a certain distance while carrying the weight by your sides
Perform 3-4 sets of 20-30 feet in distance

5. External rotation isometric + shoulder flexion

Hold a resistance band in both hands with the upper arms along the rib cage and elbows slightly bent
Pull the band apart to increase tension and engage the rotator cuff muscles
Maintain the tension on the band as you raise your arms throughout a pain-free range of motion overhead
Repeat 3-4 sets of 10-12 repetitions

Archery Exercises for Beginners

If you’re just starting out with archery, you may not know where to begin with strength training. Incorporating basic strength exercises into your routine can help you improve your archery skills and overall fitness.

First, let’s talk about the benefits of strength training. By building muscle, you can increase your power and endurance, which can improve your archery performance. Additionally, strength training can help reduce the risk of injury by preparing your body for the demands of shooting a bow.

As a beginner, it’s important to start with basic strength exercises that focus on building core stability, flexibility, and strength. We don’t have to recreate the wheel when it comes to exercises. Get really good at the basics and perform them often.

5 Exercises for Beginners (the basics)

1. Bodyweight squats: Begin with your feet shoulder-width apart, toes pointing forward or slightly out. Lower your body until your thighs are parallel to the ground, then push back up. This exercise helps build leg strength and stability, which can improve your balance and accuracy while shooting.

2. Planks: Planks help build core strength and stability. Begin with your forearms on the ground, elbows directly under your shoulders, and feet together. Keep your body in a straight line from head to heels, engaging your core muscles. Hold for 30 seconds to a minute and repeat 3-4 sets.

3. Push-Ups: Push-ups are a great exercise for building upper body strength and core stability. Begin with your hands shoulder-width apart, feet together, and body in a straight line. Lower your chest to the ground and push back up. Repeat for several sets.

4. Lunges: Lunges help build leg strength and stability. Begin by taking a step forward with your right foot, lowering your body until your right thigh is parallel to the ground. Push back up and repeat with your left foot. Repeat for several sets.

5. Bent Over Rows: Bent over rows help build upper back strength and improve posture. These can certainly help you draw the bow with ease and allow you to eventually increase your draw weight. Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Bend forward at the hips, keeping your back straight, and lift the weights towards your chest, squeezing your shoulder blades together. Lower the weights and repeat for several sets.

The Other Benefit of Exercise

In addition to improving your archery skills, strength training can also help you look and feel better. By building muscle and improving your overall fitness, you may notice an increase in energy, a boost in mood, and improved self-confidence. It’s a win-win all the way around!

As a beginner, it’s important to start slowly and focus on proper form. You may want to consult with a trainer or a physical therapist to ensure you’re doing the exercises correctly and safely. With consistency and patience, strength training can help you achieve your archery and fitness goals.

What muscles are best for archery?

As a physical therapist and avid hunter, I know the importance of having a strong and stable body for archery. Whether you’re new to the sport or a seasoned veteran, you might be wondering which muscles are most important for improving your skills. In my experience, archery requires a combination of strength and stability throughout the body, but there are certain muscle groups that play a particularly important role in shooting a bow and arrow.

The rotator cuff, rhomboids, trapezius, serratus anterior, deltoids, and transverse abdominis muscles are all vital for archer performance and success.

During the bow draw and release, the rotator cuff muscles work to rotate and stabilize the ball-and-socket shoulder joint. The rhomboids, trapezius, and serratus anterior muscles are crucial for maintaining proper positioning and stability of the scapula throughout the archery motion, while the deltoid muscles are responsible for arm abduction and flexion during the draw phase.

In addition, the transverse abdominis is a crucial deep abdominal muscle that not only supports the spine but also stabilizes the core during the entire archery shot process. It plays a significant role in maintaining the stability and proper posture during the draw, aim, and release phases of the shot. Consistent strengthening of this muscle, along with performing diaphragmatic breathing throughout the shot, can reduce the risk of injury and improve accuracy.

Weakness or imbalances in these muscle groups can lead to pain, decreased accuracy, and compensation patterns. That’s why I highly recommend incorporating exercises that target these muscle groups into your strength training routine.

Basic strengthening exercises such as push-ups, lunges, bodyweight squats, planks, bent over rows, as well as specific exercises targeting the rotator cuff, shoulder, and scapular muscles, can help improve your archery skills and reduce the risk of injury.

It’s important to note that while targeted exercises that strengthen the muscles used in archery are beneficial, a balanced strength training program that works on the entire body can also be advantageous. This kind of program can help improve performance and reduce the risk of injury, while also contributing to overall health and fitness, which is our ultimate goal at High Caliber Health.

Conclusion: A combination of strength and stability throughout the body is important for archery. By incorporating exercises that target the rotator cuff, rhomboids, trapezius, serratus anterior, deltoids, and transverse abdominis muscles into your strength training routine and focusing on proper form and technique, you can improve your archery skills and reduce the risk of injury. Don’t forget to also focus on a balanced strength training program to support your overall health and fitness.

Bow Arm Shoulder Pain: A Common Issue Among Archers and Bowhunters

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

Bow Arm Shoulder Pain: A Common Issue Among Archers and Bowhunters

Introduction

Shooting a bow can be an exhilarating experience, but it can also lead to bow arm shoulder pain, a common issue among archers and bowhunters. In this blog post, I will discuss the causes, prevention, and management of bow arm shoulder pain, and provide tips to keep archers and bowhunters pain-free.

Bow arm vs. Draw Arm

It’s important to differentiate the bow arm vs. the draw arm. For a right-handed shooter, the left arm is the bow arm, and the right arm is the draw arm. The bow arm holds the bow up against gravity and steadies the peep on the target, while the draw arm pulls the string and anchors at full draw. The left and right upper extremities perform different movements while shooting a bow, which can lead to pain and dysfunctions in the shoulder and arms if proper care and archery form is neglected.

Causes of Bow Arm Shoulder Pain

Shoulder pain is almost inevitable for archers and bowhunters due to the repetitive motion of shooting a bow. This motion puts significant stress on the shoulder joint. According to a research study by van Doorn et al, shoulder pain is the third most common musculoskeletal complaint treated in physical therapy. From my experience as a physical therapist, I have found that shoulder pain is often caused by repetitive activities.

Common shoulder issues among archers and bowhunters include shoulder instability, scapular dyskinesis, rotator cuff disorders, biceps tendinopathy, bursitis, and shoulder impingement.

Shoulder instability

Occurs when the shoulder joint (glenohumeral joint) is unable to maintain its proper position due to excessive movement in the ligaments, joint capsule, or from insufficient dynamic stability of the rotator cuff musculature. This instability can result in frequent dislocations, subluxations, or allow excessive movement of the shoulder which causes undue stress and eventual pain, swelling, weakness, or limited range of motion.

Scapular dyskinesis

Refers to abnormal movement or positioning of the shoulder blades (scapula) during shoulder movements and limits the efficiency of the complex shoulder joint.

Rotator cuff disorders

Refers to a group of conditions that affect the muscles and tendons that attach the shoulder blade to the upper arm bone. The rotator cuff muscles include: supraspinatus, infraspinatus, teres minor, and subscapularis. These four muscles work to stabilize the shoulder joint and keep the ball and socket joint centered in optimal position. Rotator cuff disorders can include inflammation, tears, or degeneration resulting in pain and weakness.

Biceps tendinopathy

Refers to pain and inflammation of the biceps tendon, which attaches the biceps muscle to the shoulder and elbow. This pain is usually located on the front of the shoulder and can cause a popping sensation in the shoulder. Biceps tendinopathy can be caused by overuse, degeneration, postural abnormalities, or poor shooting form and technique, and can result in pain, weakness, and limited mobility.

Bursitis

Refers to inflammation of the small fluid-filled sacs that provide cushion between the tendons and bony structures. Bursitis can be caused by overuse or injury, and can result in pain and limited range of motion.

Shoulder Impingement

Occurs when the tendons or bursa in the shoulder become compressed or pinched during shoulder movements, resulting in pain and limited mobility. It can be caused by a variety of factors, including overuse, poor posture, or structural abnormalities in the shoulder joint.

It’s important to understand that the shoulder is a complex joint that involves many muscles, tendons, ligaments, and bones. If the riser and cam, or scapula and humerus, are not in the optimal position, then this may lead to bow failure or shoulder dysfunctions and pain. The aforementioned shoulder dysfunctions can occur separately, but oftentimes, they are interrelated and occur at the same time.

For example, shoulder instability can lead to scapular dyskinesis because the shoulder blade has to compensate for the unstable joint. Scapular dyskinesis can then cause rotator cuff disorders because it changes the mechanics of how the rotator cuff muscles work. Rotator cuff disorders can also lead to biceps tendinopathy because the biceps tendon works closely with the rotator cuff muscles and, in my opinion, should be considered part of the rotator cuff for all practical purposes. Bursitis can develop as a result of any of these conditions because any abnormal movement or positioning of the shoulder can compress or pinch the tendons or bursae in the shoulder joint.

This is a brief explanation of how complex the shoulder joint is and highlights the importance of addressing any shoulder pain as early as possible to prevent further dysfunction and pain while shooting a bow and arrow.

By addressing the underlying dysfunction, archers and bowhunters can prevent the development or progression of other shoulder dysfunctions and minimize the risk of further damage or injury.

Prevention and Management of Bow Arm Shoulder Pain

Archers and bowhunters can prevent and treat bow arm shoulder pain with archery-specific exercises. Archery-specific exercises should include both compound and accessory exercises that target the rotator cuff, scapula, and arm musculature to help stabilize the shoulder and meet the demands of shooting a bow.

Core strengthening, balance training, and mobility exercises are also vital in maximizing success and reducing risk of injury.

Self-filming while shooting a bow and arrow will help identify shooting flaws and provide feedback on what may be contributing to your bow arm shoulder pain.

Shooting a bow and arrow with poor archery form can compound shoulder problems and increase the risk of injury.

To manage existing bow arm shoulder pain, modify shooting frequency, reduce draw weight, ice, modify shooting form and technique, or take a 1-2 week break from shooting.

Step-by-Step Return to Shooting After a Shoulder Injury

1. Start with shorter distances: It’s important to start at a shorter distance, such as 10 yards, and gradually work your way up to longer distances. This will help you ease back into shooting and prevent re-injury.

2. Decrease the draw weight: Using a lighter draw weight can help reduce the strain on your shoulder as you work your way back up to shooting your normal draw weight. Increase the draw weight by no more than 5-10% in one week.

3. Focus on form: When returning to shooting, it’s important to focus on your form and technique. This can help you prevent future injuries and improve your accuracy. I am a strong believer in self-filming to identify poor shooting form.

4. Incorporate stretching and warm-up exercises: Incorporating stretching and warm-up exercises into your routine can help improve your flexibility and reduce the risk of injury.

5. Perform supplemental exercises: Progressive archery-specific exercises targeting the rotator cuff, scapula, and core musculature will help restore and build the strength necessary for performing archery and bowhunting at a high level.

6. Listen to your body: It’s important to listen to your body and take breaks as needed. If you experience pain or discomfort when shooting, it may be a sign that you need to take a break or reduce the volume of your shooting.

7. Seek professional guidance: If you’re unsure about how to safely return to shooting after a shoulder injury, it’s always a good idea to seek guidance from a healthcare professional or qualified archery coach. They can help you develop a safe and effective plan for returning to shooting.

Return to Archery Guide

Use this table as a guide to your recovery and return to shooting a bow and arrow. It’s important to note that these guidelines are just a starting point and may need to be adjusted based on individual recovery, physical ability, and experience with archery. Additionally, it’s important to always listen to your body and adjust accordingly. It may be a good idea to discuss your return to shooting with a healthcare professional.

Conclusion

Bow arm shoulder pain is a common issue among archers and bowhunters, but it can be prevented and managed with proper care. Understanding the causes of pain, recognizing symptoms, performing archery-specific exercises, and self-filming archery form are crucial steps to keep archers and bowhunters pain-free.

Check out our blog post on the 19 most common mistakes in archery form for additional tips on improving your shooting technique.

Source: van Doorn PF, de Schepper EIT, Rozendaal RM, Ottenheijm RPG, van der Lei J, Bindels PJ, Schiphof D. The incidence and management of shoulder complaints in general practice: a retrospective cohort study. Fam Pract. 2021 Sep 25;38(5):582-588. doi: 10.1093/fampra/cmab022. PMID: 33860787; PMCID: PMC8463812.

Proper Archery Form: 19 Mistakes Causing Pain

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

Proper Archery Form: 19 Mistakes Causing Pain

Are you ready to take your archery skills to the next level? As a physical therapist, I’ve seen my fair share of archery injuries caused by poor form.

As an avid bowhunter, I have also witnessed the negative impact that poor shooting form has on accuracy. While archery is a low-impact sport, it still requires proper technique to prevent overuse injuries and strain on the body.

Unfortunately, many archers make common mistakes in their form without even realizing it. From bunching up to gripping the bow too tightly, these mistakes can put unnecessary stress on your body and decrease your overall performance.

Addressing these mistakes early on can prevent injury and lead to better accuracy and enjoyment of the sport.

So, let’s dive into the 19 common mistakes in archery form and learn how to correct them for a healthier and more successful archery experience.

1. Low draw arm

A low draw arm occurs when the draw weight is too heavy, and the archer tries to manhandle their bow to achieve full draw. Once the bowstring is pulled back, the archer must then elevate and rotate their arm to reach the anchor point. This motion of the shoulder joint, while under tension from the bow, causes irritation and stress to the biceps and rotator cuff tendons.

If you notice yourself drawing the bow with your elbow tucked by your side, you may want to reduce the draw weight and try to keep the draw elbow near eye level when drawing the bow. This will allow your draw hand to be very close to the anchor point as soon as full draw is reached. By doing so, you will create a much more efficient draw with less risk of injury.

2. Elevated bow shoulder

An elevated bow shoulder is caused by weakness and poor stability of the shoulder blade muscles. Scapular winging or tilting may also be present with an elevated bow shoulder. When this occurs, the entire shoulder complex is at a disadvantage, and it can increase the stress on the rotator cuff tendons, bursa sac, and biceps musculature.

The shoulder blade is the foundation of the shoulder complex, and it is vital for archers and bowhunters to strengthen the scapular muscles to create a solid foundation for the shoulder blade. If weakness is present, this can allow for abnormal alignment of the upper arm bone and shoulder blade. It is this abnormal alignment that increases the stress and causes irritation to the bow shoulder.

To prevent this, decrease the draw weight or use a shot trainer to practice setting the bow shoulder blade down and into the back pocket while at full draw. This can help strengthen the scapular muscles and provide a more stable foundation, preventing the bow shoulder from elevating.

3. Forward bow shoulder

A forward bow shoulder is often caused by a muscle imbalance or an inadequate draw length. Tight pectoral muscles and weak muscles on the back of the shoulder can cause the bow shoulder to assume a forward position at full draw.

Moreover, an insufficient draw length can lead to a forward bow shoulder. This can happen if the bow is too small or inadequately fitted to the archer, forcing them to bunch up in order to get their eye to the peep. Repeated shooting in this position can result in increased irritation to the shoulder musculature, and hence increase risk of injury.

To measure your draw length, measure your wingspan (from the tips of the middle fingers) in inches and divide the result by 2.5. If you need assistance in measuring your draw length or adjusting your bow settings, consider visiting your local bow shop. Even minor adjustments in your set-up can result in significant improvements in your shooting form and technique.

4. Excessive curvature of the spine (thoracic kyphosis)

Excessive spinal curvature can affect the body’s foundation and mechanics while drawing a bow. Too much thoracic kyphosis can cause additional stress on the neck, shoulder girdle, and lower back, which can decrease musculoskeletal efficiency and raise the risk of pain. It is recommended to include thoracic extension and rotation exercises into your workout routine.

In today’s world of computers and cell phones, this position is common. Take a moment to observe people using their cell phones in public, and notice the position of their head and neck. Stay mindful of this positioning throughout the day to help minimize the risk of it carrying over and negatively affecting your archery performance.

5. Tight grip

Using the death grip on the bow can create additional tension throughout the hand, forearm, and upper arm, causing fatigue and weakness in the forearm muscles. As fatigue sets in, archers may compensate with proximal shoulder muscles, eventually developing one of the flaws mentioned above. Therefore, it is important to avoid the death grip on the bow and instead grasp the handle in the V of the hand between the thumb and index finger.

To help relax the grip, try wiggling the fingers of the bow hand prior to each shot.

6. Excessive lumbar extension

Abdominal strength, stability, and body awareness are essential for maintaining an optimal position of the spine and pelvis while shooting a bow and arrow. Keeping a neutral spine throughout the entire shot is crucial to reduce the risk of injury, increase muscle efficiency, and improve accuracy. Excessive lumbar extension is often caused by poor body awareness rather than strength deficits. Most archers have enough core strength to minimize excessive lumbar extension and can correct this by identifying abnormal positioning and working towards achieving a neutral spine while shooting a bow.

Excessive lumbar extension can also cause the pelvis to rotate anteriorly, which can result from tight hip flexors and low back musculature or weak abdominal and gluteal muscles. Optimizing the position of the pelvis and lumbar spine can decrease hip and low back pain when shooting a bow and arrow.

To find your neutral spine position, stand upright and perform an anterior and posterior pelvic tilt to the end range of motion. The neutral or optimal position is halfway between the extreme anterior and posterior pelvic positions. Once you identify this neutral position, practice maintaining it while shooting a bow. Additionally, strengthening the abdominal muscles in this position can be very beneficial for reducing hip and low back pain.

7. Forward head

Assuming a forward head position is not ideal because it can lead to several issues. Firstly, an inadequate draw length is usually the reason why archers assume a forward head position as the reach to get their eye to the peep. This position can cause neck pain and headaches as the upper cervical spine is in hyperextension, which may irritate the small muscles and nerves at the base of the skull. These suboccipital muscles can become tight and cause what some people refer to as tension or cervicogenic headaches.

Additionally, a forward head position can also negatively affect the archer’s accuracy, as it can alter the bow’s point of aim. Therefore, maintaining a neutral head position while shooting a bow is essential for proper alignment of the body, improving accuracy, reducing the risk of pain, and ensuring a consistent shot.

8. Lateral trunk flexion

Lateral trunk flexion occurs when the archer leans away from the bow arm or away from the target. Based on my experience with archery, this is usually caused by one of two reasons: 1) the draw length is too long, or 2) the actual weight of the bow is too heavy for the archer. If you notice that you are shooting from a laterally flexed position, then check to ensure that your bow setup fits your needs.

Lateral trunk flexion primarily occurs through 12 thoracic vertebrae. The thoracic spine must rotate and bend to achieve lateral trunk flexion. This position creates abnormal alignment throughout the rest of the spine and surrounding musculature, which, in turn, limits the efficiency of our joints and muscles.

Drawing a bow with lateral trunk flexion position can exponentially increase stress throughout the spine. Herniated discs, muscle strains, sprains, and fractures are common conditions or injuries that can affect the spine and may be exacerbated by this position of the spine. It is important to maintain a neutral spine while performing repetitive shots to limit the risk of injury.

9. Narrow base of support

An archer must always establish and maintain a solid base of support when shooting a bow. It is very difficult to maintain accuracy on a target if our feet do not keep us steady and connected to the support surface. If an archer feels off-balance, it can increase tension throughout the body and impair the archer’s focus and confidence with shot placement.

A narrow base of support requires good balance to maintain the center of gravity in a steady position over the feet. On the other hand, a wider base of support will help connect the archer with the support surface and provide a stable frame to shoot a bow with much-improved accuracy and confidence. An archer’s feet should be in a comfortable position, most commonly a hip-width stance, to maximize accuracy and performance.

It is important to practice shooting in various positions, such as a narrow stance, half kneeling, or crouched, as you will likely encounter these positions on a hunt. Getting comfortable with being uncomfortable when shooting your bow will maximize your confidence next hunting season.

10. Posterior pelvic tilt

Inadequate mobility, hamstring tightness or hyperactivity, and low back muscle weakness can cause an individual to assume a posterior pelvic tilt, which is evident by flattening of the lower back (lumbar spine). This position of the pelvis can increase stress through the lumbar spine and cause symptoms of sciatica or muscle strains.

Archers whose draw length is too short may assume a posterior pelvic tilt, as they may have to bunch up to get their eye to the peep. If you experience sciatica or low back pain during or after shooting a bow, it may be a good idea to film yourself to check the position of your pelvis and lumbar spine when shooting your bow.

It is vital for archers to stay active and strengthen their core, hips, and lower leg muscles to help create a solid foundation through the hips. Numerous exercises can help improve postural awareness, reduce back pain, and alleviate sciatica.

11. Excessive bend in the bow elbow

Excessive bending in the elbow while at full draw can cause forearm and shoulder pain. This position drastically increases the stress throughout the muscles of the bow arm and increases the demands of the forearm and upper arm musculature. It is ideal to have a slight bend in the bow elbow while at full draw. This will allow the bony alignment and muscles of the arm to work together and minimize the abnormal stress through the arm that can be caused by excessive bending in the bow elbow.

The wrist extensors are located along the lateral forearm and attach just above the elbow on the outside of the upper arm bone (humerus). Lateral epicondylitis is caused by repetitive stress along the lateral forearm, resulting in micro-tears and pain along the lateral elbow where the tendons of forearm muscles attach to the humerus. The three periods of increased stress along the lateral forearm occur when drawing a bow, holding at full draw (if the elbow bends excessively), and with the vibration of the bow after releasing the arrow.

12. Knee hyperextension

While it may not seem like the knees can affect a bow shot, let’s break it down and take a closer look. The upper body and hips are anchored to the ground through the knees and feet. Any abnormal positioning of the feet and knees can cause a ripple effect throughout the rest of the body. Knee hyperextension often leads to an anteriorly rotated pelvis, which, in turn, causes hyperlordosis of the lumbar spine. This abnormal positioning increases the force and stress on ligaments, cartilage, and tendons throughout the lower extremities and lumbar spine, putting the musculoskeletal system at a disadvantage.

I recommend archers to find an athletic stance or assume a “ready position” to help minimize knee hyperextension. An archer with a more athletic stance, below the level of the hips, will be able to adapt to uneven terrain or alter their shot with increased accuracy. Remember, archers are athletes, so it’s important to fix your technique and find that athletic stance that works for you.

13. Tilted bow

A tilted bow can lead to the arrow hitting left or right of the intended target, which can have a significant impact on the success of a bow shot. This may be the difference between a 75 yard or a 1,000 yard blood trail. To avoid this, many sites have a place for a bow level to help provide feedback to the archer and ensure that the bow is level before releasing the arrow. If you consistently miss right or left, even with a bubble level, then it may be necessary to level the site, which can be done at your local bow shop.

In addition to affecting accuracy, tilting the bow can also cause musculoskeletal issues such as abnormal stress on the wrist and awkward positioning of the head and neck, leading to pain and discomfort. Conducting a video analysis of your shot can help you identify any shooting flaws and prevent these issues from occurring. It’s important to prioritize proper form and technique to ensure a successful and comfortable shooting experience.

14. Poor breathing patterns

Proper breathing patterns can greatly impact an archer’s accuracy and overall shooting experience. Neglecting this aspect can lead to reduced accuracy and tension in the chest and upper body. On the other hand, incorporating correct breathing techniques can help maintain a steady aim, manage stress levels, and keep you in rhythm throughout the shot process.

Diaphragmatic breathing is a technique that maximizes oxygen uptake, enhances muscle efficiency, reduces heart rate, and improves focus. To practice this method, place one hand on your stomach and the other hand on your chest. As you inhale and exhale, you should feel the hand on your stomach raise and lower with each breath, while the hand on your chest remains still. Inhale through your nose for four seconds, feel the hand on your abdomen raise, hold your breath for two seconds, and then exhale slowly through your mouth for six seconds.

By incorporating diaphragmatic breathing into your shot process, you can improve your performance and stay calm and focused in high-pressure situations, such as when a trophy buck steps out and begins walking in your direction. So don’t overlook the importance of proper breathing techniques in archery – it can make a significant difference in your accuracy and overall success.

15. Closed stance

A proper shooting stance is essential for archers who want to achieve accuracy and consistency when shooting a bow. Typically, this involves placing the feet shoulder-width apart and parallel to the shooting line. It is not uncommon for archers to have an open or closed stance when shooting a bow, as this is a personal preference. However, a bow hunter may not have an option on which stance to take while hunting. Therefore, it may be a good idea to practice shots with various stances to strengthen muscles, improve balance, and reduce risk of injury when archers are forced to shoot from an abnormal stance.

In a closed stance for a right-handed release, an archer’s left foot is placed forward in comparison to the right foot. This may require the archer to rotate more through the upper body to locate the target, which can increase the risk of an oblique muscle strain. An archer who experiences flank or mid-back pain may benefit from adjusting their stance and foot position to limit the amount of rotation in their upper body.

16. Uneven weight distribution through the feet

Maintaining an even weight distribution through the feet is essential for archers to achieve accuracy and consistency when shooting a bow. Any imbalance in weight can lead to instability and affect the archer’s balance, causing the arrow to fly off course and reducing accuracy.

Leaning too much on one foot increases the weight-bearing through that extremity, potentially leading to joint pain from the excessive weight. Moreover, it can cause the archer to lose their foundation, preventing them from holding a steady aim.

Additionally, archers should ensure that their weight is evenly distributed between the balls and heels of their feet. Increased weight on the toes can exacerbate symptoms of achilles tendinopathy or plantar fasciitis. By maintaining an even weight distribution through the feet, archers can achieve a stable platform to shoot from, improving their accuracy and consistency on the target.

17. Lateral shift in spine

Similar to a lateral trunk lean, a lateral shift causes excessive pressure and stress to the thoracic spine. A right lateral shift causes the thoracic spine to rotate left. The asymmetrical alignment of the spine and surrounding structures limits the efficiency of our trunk and upper body and increases the risk of injury. Back pain, shoulder pain, sciatica, facet arthropathy, or muscle spasms are a few conditions that can be secondary to a lateral shift in the spine.

A lateral shift is commonly seen when the draw length of the bow is too long, forcing the archer to laterally shift their spine to get their eye to the peep. You can identify this faulty shooting form with a video analysis of yourself shooting a bow. The spine should remain in a fairly neutral position to maximize the efficiency of the upper body when shooting a bow. Again, think of the optimal “T” position while at full draw – this can help normalize alignment and technique.

18. Inconsistent anchor points

Achieving consistency in shooting form and technique is essential for archers to achieve success and reduce the risk of injury. One key element of consistency is identifying and using consistent anchor points. Anchor points will vary from person-to-person, but three common anchor points include the hand-to-face, nose-to-string, and string-to-mouth.

These anchor points should be repeatable and comfortable to the archer.

Inconsistencies in anchor points can impede muscle memory and mental focus, which can negatively affect accuracy. Therefore, archers should strive to maintain consistent anchor points with each shot to maximize performance.

As you repeat proper form over and over, it will become second nature and you will be able to perform it without even thinking. You will hit all anchor points with low shoulders, a strong back, engaged core, and maximal confidence.

19. Poor release and follow-through

Do not overlook the release and follow-through. The most critical component of a successful archery shot is the release and follow-through. Like any other sport, a proper release and follow-through are essential for maximizing accuracy. There are numerous release aids to choose from, and it is important to use one with which you are most comfortable with.

A proper release is achieved first by staying calm and maintaining a light grip on the bow while hovering the pin on the target and slowly applying pressure to the release. A good release can be achieved by initiating the release with the big muscles of the shoulder blade and back. As you create this back tension, slowly apply pressure to the release aid until the arrow is smoothly released. This will result in a “surprise release” rather than “punching the trigger” and thus lead to increased accuracy.

The follow-through is critical and requires the archer to remain in the aiming position as the arrow flies to the target. A proper grip will allow the bow to drop forward, as the draw arm will move backward behind the head as the arrow is released. Always maintain the push/pull feeling throughout the entire shot. Try to hold the aiming position until the arrow hits the target.

Final thoughts

Now that you are aware of the 19 common mistakes in archery form, it is time to record yourself or take photos while drawing and shooting a bow. Most smartphones have excellent cameras that allow you to identify the shooting flaws listed above. Share your video with a fellow hunting buddy and critique each other’s form to fine-tune and maximize your shooting technique.

Stay healthy and keep shooting!

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.

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