Best Posture for Archery

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

Best Posture for Archery

Introduction

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

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

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

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

Let’s start the journey to better archery posture!

Understanding Spinal Positioning

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

1. Natural Position of the Spine

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

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

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

2. Hyperextension of the Lumbar Spine

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

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

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

in this photo, i am demonstrating excessive

lumbar extension, or hyperextension, which leads

to an anteriorly rotated pelvis with

poor abdominal bracing.

3. Maintain a Neutral Spine while Shooting

Maintaining a neutral spine during archery is achieved by:

1. Identifying abnormal positioning,

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

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

4. Shooting while bracing and maintaining a neutral pelvis.

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

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

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

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

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

Abdominal Bracing Techniques

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

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

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

What is Abdominal Bracing?

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

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

AVOID these while performing abdominal bracing:

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

Engage the Core Muscles for Abdominal Bracing

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

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

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

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

Maintaining Abdominal Bracing throughout the Shooting Process

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

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

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

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

Does Posture Affect Archery Accuracy?

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

Improved Accuracy with Neutral Spine

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

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

Better Aiming and Consistency

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

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

Managing Injury Risk While Shooting a Bow

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

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

Hyperextension Injuries of the Lumbar Spine

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

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

Decrease Injury Risk with Abdominal Bracing

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

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

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

Tips for Preventing Overuse Injuries in Archery

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

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

Conclusion

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

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

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

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

Stay moving!

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

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

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

Why Does My Neck Hurt After Archery?

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

Why Does My Neck Hurt After Archery?

Introduction

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

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

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

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

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

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

Top 7 Causes of Neck Pain After Archery

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

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

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

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

1. Upper Trap Muscle Tightness

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

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

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

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

2. Head Tilt at Full Draw

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

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

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

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

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

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

3. Impaired Shoulder and Spinal Mobility

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

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

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

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

4. Muscle Weakness

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

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

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

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

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

5. Postural abnormalities

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

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

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

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

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

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

6. Previous Shoulder Injury

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

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

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

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

7. Cervical arthritis

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

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

Statistics for degenerative disc disease

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

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

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

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

Top Products to Reduce Neck Pain

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

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

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

Lacrosse ball

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

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

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

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

Trigger point cane

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

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

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

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

Massage gun

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

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

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

TENS Unit

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

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

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

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

Conclusion

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

Source:

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

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

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.

Archer’s Elbow: Tips for Managing Lateral Epicondylitis

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

Archer’s Elbow: Tips for Managing Lateral Epicondylitis

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

Introduction

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

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

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

Understanding Lateral Epicondylitis

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

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

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

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

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

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

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

Recognizing the Symptoms

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

1. Pain with Gripping and Shooting

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

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

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

2. Decreased Elbow Range of Motion

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

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

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

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

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

3. Decreased Grip Strength

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

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

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

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

4. Pain at the Lateral Elbow

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

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

5. Pain with Extending Index and Middle Fingers

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

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

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

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

Effective Treatments for Lateral Epicondylitis

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

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

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

1. Ice Massage

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

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

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

An ice massage typically progresses through four phases:

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

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

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

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

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

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

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

2. Cross-Friction Massage

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

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

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

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

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

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

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

Tools like these are VERY handy for massage techniques.

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

3. Wrist Extension Isometrics

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

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

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

Here’s how to perform wrist extension isometric exercises:

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

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

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

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

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

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

4. Wrist Flexion Isometrics

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

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

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

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

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

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

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

5. Eccentric Exercises

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

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

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

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

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

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

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

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

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

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

6. Wrist Flexion/Extension Stretches

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

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

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

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

Useful Products for Bowhunters

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

1. Epicondylar Counterforce brace

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

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

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

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

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

2. Alternative Release with Wrist Strap

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

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

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

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

3. Kinesiotape:

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

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

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

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

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

Smart Modifications to Your Routine

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

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

1. Decrease Shooting Volume

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

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

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

2. Focus on Alternative Strength Training

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

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

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

3. Decrease Draw Weight

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

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

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

Summary

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

As an Amazon Affilliate, I earn from qualifying purchases.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

What Do Hunters Need the Most? A Hunter’s List

by Taylor Kuhlmann, PT, DPT, CSCS | Equipment

What Do Hunters Need the Most? A Hunter’s List

The Best Overall Gifts for Deer Hunters
Best Safety Gifts for Deer Hunters
Best Gifts Under $50 for Deer Hunters
Best Hunting Clothes to Gift a Deer Hunter
Summary: Find the Perfect Gift for Your Deer Hunter

Introduction

As the leaves turn, the air grows crisp, and the forest floor crunches underfoot, deer hunters eagerly prepare for their favorite time of year. For these dedicated outdoorsmen and women, the thrill of the hunt isn’t just about bagging the big buck; it’s about embracing the challenges of nature, the camaraderie of the hunt, and the connection to the wilderness.

Yet, the deer season isn’t all picturesque scenes and unforgettable moments. It’s often a battle against the elements, with hunters facing chilly temperatures and unpredictable weather as they perch in tree stands or stalk through the woods.

Staying warm and comfortable during these colder months is essential, making thoughtful gifts a boon for any deer hunter.

Safety, too, is a paramount concern. Deer hunting can be an exhilarating yet risky pursuit, and hunters must take precautions to ensure they return home safely from the woods. From harnesses that secure them in lofty tree stands to adequate hunting boots that help them navigate challenging terrain, the safety of deer hunters is a priority.

In this guide, we’ll explore a variety of gifts perfect for deer hunters. From the best gear to keep them warm and comfortable to safety equipment and thoughtful, affordable options, this article is your ultimate resource for finding the perfect gift for the deer hunter in your life.

Whether they’re a seasoned pro or just starting their journey, these gifts are sure to enhance their hunting experience and keep them safe as they pursue the elusive deer. So, let’s dive into the best gifts for deer hunters, tailored to their unique needs and challenges.

Disclosure: this article contains Amazon Affiliate links. As an Amazon Associate, I earn from qualifying purchases at no extra cost to you.

The Best Overall Gifts for Deer Hunters

When it comes to choosing the best overall gifts for deer hunters, you’ll want to consider items that enhance their comfort and performance during long hours in the field.

Deer hunting often involves enduring the elements, including cold weather, so providing gear that keeps them warm and cozy is a thoughtful gesture.

Here are some top picks for gifts that any deer hunter will appreciate:

Heated Insoles

Bitterly cold feet can quickly dampen a hunter’s spirits, making heated insoles a game-changer. These battery-operated wonders can keep feet warm and toasty, ensuring that hunters can stay in their stands longer, increasing their chances of a successful hunt.

Heated Insoles, 3500mAH Rechargeable Electric Heating Insoles with Remote Control, Up to 13 Hours Heating Foot Warmer for Men Women Outdoor Hunting Camping Skiing (Small)

Heated Vest

A heated vest provides core warmth, which is crucial in cold conditions. These vests are lightweight, easy to wear under hunting gear, and can be adjusted to the desired temperature, making them a versatile addition to any hunter’s wardrobe.

Yolikeb Heated Vest for Men Women with Battery Pack Included, Polar Fleece Mens Womens Heated Vest Jackets, Warming Heating Vest Rechargeable Electric Vest

Cleaning Knife

A high-quality knife is a timeless and practical gift for a deer hunter. From field dressing to other essential tasks, a sharp, durable knife is an indispensable tool.

Mossy Oak Hunting Field Dressing Kit - Portable Butcher Game Processor Set (8-piece)

Mossy Oak Hunting Field Dressing Kit – Portable Butcher Game Processor Set (8-piece)

Rechargeable Hand Warmer

Keeping hands warm is essential during cold hunts, and rechargeable hand warmers offer a convenient solution. They can be slipped into pockets to provide much-needed heat when it matters most.

These devices can be used multiple times, making them eco-friendly and cost-effective in the long run.

Don’t let cold hands keep you from missing your target this winter!

OCOOPA Rechargeable Hand Warmer 10000mAh,Portable Electric Hand Heater,Up to 15 Hours,USB Battery Operated Handwarmer for Camping,Hiking,Hunting,Golf,Warm Tech Gifts,Halo H01

Rechargeable Hunting Socks

Cold feet can be a real hindrance to deer hunting, and heated socks are a fantastic solution. These rechargeable socks are designed to keep feet comfortably warm, ensuring a hunter’s focus stays on the hunt, not the chill in the air.

5000mAh Unisex Electric Heated Socks, App Remote Control Thermal Electric Socks, Rechargeable Machine Washable Heated Socks, Women Men Heating Sock for Snowfield Ski Hunting Camping Fishing Riding

Neck Gaiter

A versatile piece of clothing, a neck gaiter can keep hunters warm while also serving as a face mask or head covering, depending on the situation.

A neck gaiter is one of the most underrated pieces of clothing for those cold days in the tree stand.

SITKA Gear Hunting Neck Gaiter

These gifts cover a range of needs, from staying warm to having essential tools at hand, making them excellent choices for deer hunters who appreciate both comfort and practicality.

Best Safety Gifts for Deer Hunters

Safety is a top priority for any deer hunter. Whether they’re perched high in a tree stand or navigating challenging terrain, having the right safety gear is essential.

Here are some of the best safety gifts for deer hunters:

Safety Harness

A safety harness is a must-have for any hunter using a tree stand. It provides security and peace of mind, reducing the risk of falls and injuries from 12 feet or higher off of the ground!

This is the exact same safety harness that I use.

Hunter Safety System X-1 Bow-Hunter Harness for Tree-Stand Hunting, Lightweight Comfortable Safe All-Season Great Mobility, Small/Medium, Camo

Linemen Rope

A linemen rope is a valuable accessory that allows hunters to easily ascend and descend from their tree stand while staying securely connected to a safety harness.

These are invaluable when a hunter is hanging tree stands or trimming trees to create shooting lanes.

ZOOK Adjustable Lineman's Rope 1.0 | Hunting Safety Line | Trees Stand Harness Rope | Treestrap | Climbing

ZOOK Adjustable Lineman’s Rope 1.0 | Hunting Safety Line | Trees Stand Harness Rope | Treestrap | Climbing

Safety Line

A safety rope serves as a lifeline, allowing hunters to stay connected to the tree at all times. It’s an additional layer of protection that no tree stand user should be without.

This 30 foot safety line is a must for anyone hunting out of a tree stand.

Hunter Safety System Reflective Lifeline for Tree-Stand Hunting Safety Harness

These safety gifts are vital for ensuring that deer hunters can focus on their pursuit without compromising their well-being. Don’t ever skimp out on safety gear.

Best Gifts Under $50 for Deer Hunters

Not all great gifts for deer hunters need to break the bank.

If you’re shopping on a budget, consider these thoughtful and affordable options:

Batteries

Deer hunters rely on headlamps and game cameras to monitor their hunting grounds. Providing a supply of spare batteries ensures they won’t be left in the dark when they need it most.

Check with your hunter as to which batteries they use the most for their hunting accessories. Simple, but these make a great gift!

AA batteries are used for game cameras and can run out of juice quickly in cold temperatures. Make sure your hunter is stocked up so their game cameras aren’t dead in the peak of the hunt!

Energizer AA Batteries and AAA Batteries, 24 Max Double A Batteries and 24 Max Triple A Batteries Combo Pack, 48 Count

AAA batteries are used for head lamps which allow the hunter to walk in and out of the field hands-free of a flashlight.

Having too many batteries isn’t possible when you’re a deer hunter!

Energizer AAA Batteries, Max Triple A Max Battery Alkaline, 24 Count

Thermos

A warm beverage can make a world of difference during a chilly hunt. A high-quality thermos keeps coffee or hot chocolate hot throughout the day.

Keep coffee warm on those cold, late season hunts!

Thermos Stainless King Vacuum-Insulated Compact Bottle, 16 Ounce, Army Green

Archery Practice Target

An archery target is a budget-friendly gift that helps hunters hone their accuracy and maintain their skills. It’s an excellent addition to any practice routine.

Field Logic Black Hole Archery Target 18″

These gifts under $50 show that you can find practical and thoughtful presents for deer hunters without straining your wallet.

Best Hunting Clothes to Gift a Deer Hunter

Comfort and warmth are paramount for deer hunters spending extended periods in the woods. The right clothing can make all the difference.

Here are some of the best hunting clothes to gift a deer hunter:

Cold Weather Socks

High-quality hunting socks, like those from Darn Tough, are designed for warmth and durability. They keep feet comfortable and dry during long, cold hunts.

Darn Tough Men’s Hunting Boot Heavyweight with Full Cushion Sock (Style 2101) – Forest, Medium

Merino Wool Base Layer

A merino wool base layer provides essential insulation and moisture-wicking properties, making it ideal for staying warm and comfortable during a hunt.

MERIWOOL Mens Base Layer 100% Merino Wool Thermal Pants Charcoal Gray

Warm Gloves

Cold hands can be a hindrance while deer hunting. Choose warm gloves designed for hunting, featuring insulation and dexterity for handling gear and firearms.

Sitka Men's Fanatic Whitetail Optifade Elevated II Camo Hunting Gloves, Medium

Sitka Men’s Fanatic Whitetail Optifade Elevated II Camo Hunting Gloves, Medium

These clothing gifts ensure that deer hunters can stay comfortable, focused, and ready for action in any weather conditions.

Summary: Find The Perfect Gift for Your Deer Hunter

Deer hunting is not just a sport; it’s a passion, a connection to nature, and a tradition that spans generations. To show your appreciation for the deer hunter in your life, we’ve compiled a comprehensive guide to the best gifts that cater to their unique needs and challenges.

For the best overall gifts, we’ve selected a range of items designed to enhance comfort, convenience, and performance during those long hours in the field. Heated insoles, vests, and rechargeable hand warmers will keep the chill at bay, while quality knives and versatile gear like neck gaiters are invaluable additions to any hunter’s arsenal.

Safety is paramount for deer hunters, and our selection of safety gifts includes harnesses, linemen ropes, and safety ropes to ensure they stay secure while pursuing their prey.

If you’re shopping on a budget, our collection of gifts under $50 won’t disappoint. From batteries for headlamps to a trusty thermos for hot beverages and archery targets for honing their skills, these affordable options deliver big on value.

Lastly, we’ve not forgotten the importance of comfortable and warm clothing for deer hunters. Darn Tough hunting socks, merino wool base layers, and warm gloves are all essential for braving the cold and staying focused on the hunt.

The best part? You can easily explore and purchase these items through the affiliate links provided in this article. By doing so, you not only find the perfect gift for your deer hunter but also support our website and the valuable content we bring to outdoor enthusiasts like you.

So, as you embark on your journey to select the ideal gift for the deer hunter in your life, consider exploring the affiliate links in this article. You’ll be giving the gift of comfort, safety, and success in the field while helping us continue to provide you with valuable information for outdoor adventures. Happy hunting and happy gift-giving!

Didn’t find what you were looking for? Check out this article for my top recommended hunting boots!

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

EMOM Workout for Bulging Disc: STOP Back and Leg Pain with this EASY (20 minute) EMOM Workout!

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

EMOM Workout for Bulging Disc: STOP Back and Leg Pain with this EASY (20 minute) EMOM Workout!

Introduction

EMOM exercise routines are intended to help individuals perform exercises in a timely manner.

This EMOM workout for a bulging disc will require JUST 20 minutes of your day to complete.

I recommend performing each exercise listed below 4 times.

After you complete the 4th round, it’s a good idea to spend 5 to 10 minutes doing easy stretching or walking routine to help your body calm down.

This makes you feel nice after you’re all done!

Sharp or radiating pain in the legs can be secondary to bulging disc. When this occurs, the bulging disc causes irritation to the lumbar nerve roots that travel down the legs.

Irritation to a lumbar nerve root can cause pain anywhere in the leg, but is typically experienced along the buttocks, lateral or posterior thigh, or along the calf and lateral ankle.

When you’re doing these exercises, pay attention to your body.

If the pain goes down your leg and gets worse, it’s best to stop that exercise.

However, if the pain goes up your leg, that’s actually a good thing and can indicate that the pain from a bulging disc or irritated nerve will likely get better soon.

If a bulging disc is present and causes leg pain, these exercises may help reduce the pain, improve mobility, and allow you to continue doing the things you love.

Below I have created an EMOM exercise routine that can help improve symptoms of a bulging disc.

Ready to get started?

Let’s go!

1. Sciatic Nerve Flossing

Sciatic nerve flossing is a technique used to alleviate sciatic nerve pain and improve nerve mobility.

Start by sitting on a chair or bench with your feet flat on the ground. Straighten one leg and extend it in front of you while keeping your heel on the ground. Point your toes up towards your body, then slowly flex your foot downward as you move your head up and down.

Your head and foot should move in unison. Pull the toes (or foot) up towards you as you look up with your head. Then do the opposite – point the toes down as you look to the floor.

Repeat this movement for several repetitions while gradually increasing the range of motion.

Sciatic nerve flossing helps mobilize the sciatic nerve and surrounding tissues, reducing pain and promoting better nerve function.

Perform 15 repetitions.

2. Prone on Elbows

Prone on elbows is an exercise that helps strengthen the muscles of the upper back and improve posture.

Begin by lying on your stomach with your elbows positioned directly beneath your shoulders. Lift your upper body off the ground by pushing through your elbows and forearms, keeping your chest up and your shoulder blades squeezed together. Hold this position for a few seconds and then lower back down.

Prone on elbows targets the muscles of the upper back, including the rhomboids, trapezius, and erector spinae, helping to improve upper body strength, posture, and stability.

Perform for the full 60s.

3. Prone Press-Ups

Prone press ups are an exercise that helps alleviate lower back pain and improve spinal mobility.

Start by lying on your stomach with your hands placed flat on the ground next to your shoulders. Push through your hands, lifting your upper body off the ground while keeping your hips and pelvis on the floor.

Extend your arms as far as comfortable, feeling a stretch in your lower back. Hold this position briefly, then slowly lower your upper body back down.

Prone press ups target the muscles of the lower back, improve spinal extension, and can help relieve compression in the lumbar region.

Perform 15 repetitions.

4. Sidelying Open Book

The side lying open book is a mobility exercise for the thoracic spine (upper back).

Lie on your side with your knees bent and arms extended in front of you. Keeping your lower body stable, rotate your upper body by reaching your top arm and opening it up towards the opposite side, following the movement with your eyes. Allow your upper back to rotate as much as possible while keeping your hips and legs still.

Return to the starting position and repeat on the other side. Sidelying open book improves thoracic spine mobility, helps counteract the effects of sitting and poor posture, and promotes better rotational movement.

Perform 8 repetitions each side.

5. Standing Repetitive Lumbar Extension

Standing repetitive lumbar extension is an exercise that targets the muscles of the lower back and promotes lumbar spine mobility.

Stand with your feet shoulder-width apart and place your hands on your lower back, fingers pointing downward. Slowly lean back, arching your lower back and pushing your hips forward.

Hold the position briefly and then return to an upright stance.

Repeat this movement for several repetitions, focusing on the smooth and controlled motion.

Standing repetitive lumbar extension helps increase flexibility in the lower back, strengthen the supporting muscles, and improve overall lumbar spine mobility.

Perform 20 repetitions.

Two Additional Things You Cannot Neglect

1) A positive mind set

and

2) Taking frequent walks

Oftentimes, individuals lose hope and a positive mindset when they experience pain, especially with nagging leg pain from an irritated nerve.

Numerous research articles indicate that bulging discs are very prevalent among individuals over 30 years old and are a part of the natural aging process.

Maintain a positive mindset, walking, and pain-free exercises are three things that can assist you in conquering back pain and returning to the outdoors.

Conclusion

A bulging disc and associated leg pain can be very frustrating, annoying, and certainly uncomfortable. Typically, lumbar extension exercises are beneficial for individuals experiencing symptoms consistent with a bulging disc.

The sample EMOM workout for bulging discs are just a few movements that can help alleviate back and leg pain from a bulging disc.

It is important to recognize movement patterns or certain activities that change the severity of your symptoms. If sitting for 30 minutes causes pain to worsen, then avoiding a sitting position for 30 minutes is advisable.

On the contrary, if any certain movement or exercise helps improve comofort or alleviate pain, then keep those movements handy and remain active.

Get up and move frequently – a body in motion stays in motion.

Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464797/#:~:text=Disk%20bulge%20prevalence%20increased%20from,those%2080%20years%20of%20age.

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.

How Do I Increase Draw Weight for Archery?

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

How Do I Increase Draw Weight for Archery?

Introduction

Increasing draw weight requires a holistic strategy that encompasses strength training, consistent shooting practice, proper nutrition, and flexibility upkeep.

Increasing draw weight offers various benefits, whether you’re gearing up for larger game hunting or aiming to enhance your shot lethality. Rather than abruptly increasing your draw weight by 20-30 pounds, I recommend adopting a systematic plan to attain goals while minimizing injury risks.

Embracing a strategic approach not only aids in achieving bow hunting aspirations but also mitigates the possibility of sidelining injuries due to improper handling.

Avoid the trap of overexerting and injuring yourself while attempting to overpower your bow. Such injuries could hinder your upcoming hunting season.

How Do I Train for Higher Draw Weight?

Training to increase your draw weight requires a well-rounded approach that combines strength training, consistent shooting practice, proper nutrition, and flexibility maintenance.

Let’s dive into each aspect to understand how to effectively train for higher draw weight, all while prioritizing injury prevention and overall health.

Strength Training: 3-4 Times a Week:

A solid strength training routine is the foundation for building the muscles necessary for drawing a higher weight bow. Focus on exercises that target the key muscle groups used in archery, such as the back, shoulders, biceps, and core. Incorporate compound movements like bent over rows, lat pulldowns, and shoulder presses to engage multiple muscle groups simultaneously.

Choose 4-5 of the exercises from this blog post to work into your weekly routine. Mix and match throughout the week to ensure you are targeting all areas of your body.

Dumbbells are the most versatile piece of exercise equipment you can own for your at home workouts. The dumbbells below can certainly assist you in increasing your draw weight!

NUOBELL Adjustable Dumbbell Pair 5-80 lbs : the Adjustable Dumbbells and Free Weights You’ve Always Wanted for Home Gym, Weight Benches and Dumbbell Exercise. Ships as 2 Packages. (Tactical Green)

Shooting Practice: 2-3 Times a Week

The adage “practice makes perfect” resonates profoundly here. Consistent shooting practice is indispensable for perfecting archery skills and gradually increasing draw weight.

Allocate dedicated time each week to shoot your bow, with the focus on maintaining proper form, technique, and precision.

Start with a manageable draw weight and gradually increase it as your muscles acclimate to heightened tension. Regular practice not only empowers you to handle increased draw weights but also bolsters confidence and shooting accuracy in real hunting scenarios.

Each practice shot should prepare you for the one shot that matters this fall.

Archery Bow Trainer, Archery Draw Training Aid Strength Training, Anti-Break Latex Resistance Bands, Archery Exerciser Training Device for Recurve Bow Compound Shooting Kids Adults Beginner Experts

Optimize Protein Intake:

Protein plays a crucial role in muscle repair and growth, making it a vital component of your nutrition plan when training for higher draw weight. Aim to consume 1 gram of protein per pound of body weight daily from sources like lean meats, poultry, fish, eggs, and dairy.

Consider incorporating protein supplements into your diet if needed, especially after intense workouts, to support muscle recovery and development.

Based on my experience, a significant number of people fail to meet their daily protein intake recommendations. This deficiency can hinder progress and impede improvements in muscle strength, and ultimately, increasing draw weight.

Optimum Nutrition Gold Standard 100% Whey Protein Powder, French Vanilla Creme, 5 Pound (Packaging May Vary)

Maintain Flexibility:

In archery, flexibility is key to achieving optimal shooting form and preventing injuries. Incorporate regular stretching and mobility exercises into your routine to maintain flexibility in the spine, hips, and shoulders.

Warm up before strength training and shooting practice with dynamic stretches to prepare your muscles for action. After workouts, include static stretches to improve flexibility and reduce muscle tightness.

A supple and flexible body will not only aid in handling higher draw weights but also contribute to better shooting mechanics and overall performance.

By adhering to a holistic training regimen and ensuring adequate protein intake, you’re poised to increase your draw weight and ascend to new pinnacles in your bowhunting adventures.

Keep in mind that patience, consistency, and proper technique are crucial components of a successful journey towards increasing draw weight.

RangeMaster ShoulderWand Therapy Stretching Tool │ Collapsible Stretching Bar │ Physical Therapy Tool for Recovery and Increasing Motion

Advantages for Increasing Draw Weight with Archery:

Increasing draw weight holds a range of advantages, particularly for passionate hunters seeking to amplify their performance in the field.

Let’s explore the advantages that come from using a higher draw weight while shooting in the field.

Increased Arrow Speed:

With a higher draw weight, the bow imparts more energy to the arrow, resulting in increased arrow speed. Faster arrows cover the distance to the target more quickly, reducing the time it takes for your shot to reach its mark. This increased arrow speed proves especially valuable when engaging moving targets or those prone to being easily startled.

Improved Penetration:

Higher draw weights generate greater kinetic energy upon release, leading to improved arrow penetration. When hunting larger game or faced with challenging shot angles, this increased penetration can make the difference between a clean, ethical kill and a wounded animal.

Greater Effective Range:

The added power of a higher draw weight extends your effective shooting range. This means you can confidently take shots at longer distances, giving you more opportunities to secure a successful harvest.

Enhanced Accuracy:

When properly trained and conditioned for higher draw weights, you’ll notice improved shooting stability and reduced bow movement. This enhanced control translates into greater shot accuracy, allowing you to place arrows with precision.

Adapting to Hunting Conditions:

Hunting situations can vary, and sometimes you may need to draw your bow under less-than-ideal circumstances, such as when wearing heavy clothing during cold weather. Being accustomed to a higher draw weight prepares you to handle these situations with ease and consistency.

Physical Strength and Endurance:

Drawing a higher weight bow requires greater physical strength. Regularly practicing with higher draw weights can help build and maintain the necessary muscles for archery, contributing to improved overall strength and endurance.

Why You May NOT Want to Increase Draw Weight

While increasing draw weight offers numerous benefits, it’s important to consider potential drawbacks that might lead you to reconsider this endeavor. Let’s examine several reasons why you might hesitate to raise your draw weight:

Muscle Fatigue

Elevating your draw weight can subject your muscles to heightened strain and fatigue, particularly during extended practice sessions. Over time, this could impede your ability to maintain consistent and accurate shots, impacting both your training progress and in-field performance.

Breakdown in Technique

A heavier draw weight can inadvertently lead to a breakdown in your shooting technique. As your muscles contend with increased tension, you might find it challenging to uphold the smooth and precise form essential for accurate shooting. This regression in technique could hinder your progress and undermine your shooting confidence.

Increased Risk of Injury

Training with a higher draw weight without proper preparation or progression can elevate the risk of injuries. Straining muscles or overexerting yourself could result in strains, muscle imbalances, or even more serious injuries, setting back your training schedule and overall archery goals.

Decreased Accuracy

Ramping up draw weight can potentially lead to a temporary decrease in accuracy. As your body adapts to the heightened tension, your shots might become less consistent and less precise. This dip in accuracy can be frustrating and might require extra time to recalibrate your shooting skills.

Requires More Body Movement

Drawing a bow with a higher weight might necessitate additional body movement to compensate for the increased tension. This can affect your shooting stability and introduce variability in your shots, making it harder to maintain the steady aim required for accurate targeting.

Balancing the advantages of higher draw weight with these potential drawbacks is essential for making an informed decision.

Careful consideration of your physical capabilities, training regimen, and long-term archery goals will help you determine whether increasing draw weight is the right step for you.

In Conclusion: Striking the Balance

Embarking on the journey to increase draw weight involves a delicate balance between the undeniable benefits and the potential challenges it presents.

As we’ve explored the advantages of enhancing draw weight, from augmented arrow speed to expanded effective range, it’s evident that this pursuit can elevate your archery skills and bolster your performance in the field.

However, it’s equally crucial to acknowledge the factors that might give you pause when considering this leap. Muscle fatigue, potential breakdowns in technique, an increased risk of injury, temporary accuracy fluctuations, and the demand for heightened body movement all underscore the importance of measured approach.

As you tread this path, keep in mind that patient progression and meticulous attention to technique are paramount. The decision to increase draw weight should be rooted in a deep understanding of your body’s capabilities and your archery aspirations. Diligently nurturing your muscles through strength training, fine-tuning your shooting skills through consistent practice, and supporting your body with proper nutrition and flexibility maintenance will serve as your guiding principles.

In the diverse world of archery, choosing to raise draw weight directly impacts your accuracy, power, and skill. By embracing benefits, recognizing challenges, and navigating with care, you create a balanced blend of expertise and strength. This journey paves the way for progress in archery, leading to personal growth and success.

Disclosure: as an amazon affiliate, I earn commissions from qualifying purchases made through the links provided on this website and blog posts, which help support its maintenance and content creation.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

25 Exercises to Increase Draw Weight

by Taylor Kuhlmann, PT, DPT, CSCS | Exercises

25 Exercises to Increase Draw Weight

Introduction
What muscles do you train for archery?
25 Best Exercises to Increase Draw Weight
5 BEST Exercises to Increase Draw Weight (at the GYM)
5 BEST Exercises to Increase Draw Weight (at home)
Conclusion

Introduction

Achieving a higher draw weight is a goal shared by many passionate archers and bowhunters, driven by various motivations. If you’re looking to enhance your archery experience with smoother draws, precise shots, and reduced fatigue, then you’ve come to the right place.

This blog post is designed to be your ultimate guide, featuring targeted exercises that will effectively increase your draw weight, boost your confidence, and elevate your hunting skills to unparalleled heights.

Whether you’re pursuing whitetail deer or turkey with a #40 draw, or daring to take on more formidable game like elk or moose, which demands at least a #60 draw, it’s crucial to adhere to your state’s regulations regarding minimum draw weight. While it’s essential to shoot within your personal capabilities, I strongly believe in pushing yourself to maximize your draw weight.

Not only does a higher draw weight lead to ethical and lethal shots, but it also enhances your overall hunting prowess.

In this post, we’ll delve into 25 exceptional strengthening exercises specially curated to increase your draw weight and take your hunting abilities to the next level.

As a physical therapist and strength and conditioning specialist, I’ll also provide you with my top 5 recommended exercises to boost your draw weight significantly.

But before we jump into these exercises, let’s gain a deeper understanding of the crucial muscle groups involved in archery and bowhunting, laying the foundation for your journey towards becoming a more skilled and capable archer or bowhunter.

What muscles do you train for archery?

Before we explore the exercises that can help increase draw weight, it is essential to identify and understand the key muscles involved in archery. Excelling in archery and minimizing the risk of injury relies on targeting specific muscle groups.

The following muscle groups play crucial roles in archery performance:

Rotator Cuff

The rotator cuff, consisting of four muscles, stabilizes and rotates the shoulder joint. Neglecting this group is akin to forgetting your release while bow hunting, and it significantly increases the risk of shoulder injuries.

Biceps

Vital for the draw arm, the biceps assist in flexing the elbow and pulling the string. Strengthening the biceps is directly linked to developing a powerful back, which enables you to handle higher draw weights and achieve success in the field.

Rhomboids and Trapezius

These muscles stabilize the shoulder blade, contributing to steady bow drawing and precise aiming. Strengthening these back muscles is crucial for both archers and bowhunters alike.

Latissimus Dorsi and Deltoids

Essential for drawing the bow and maintaining stability during aiming, these muscles are key to a controlled shot. The latissimus dorsi also provides support to the lower back.

Abdominals (Core)

Never underestimate the importance of core muscles. A strong core is vital for successful archery and bowhunting, facilitating smooth bow drawing, better balance, and steady aiming. Beyond traditional sit-ups or crunches, numerous exercises can effectively strengthen the core.

To optimize your exercise routine for archery and bowhunting, seeking guidance from a licensed physical therapist or certified strength and conditioning specialist is highly recommended. They can tailor exercises to your individual needs and ensure that you perform them with proper form to avoid injury.

Now, let’s delve into the top 25 exercises that I recommend to increase draw weight and enhance your hunting prowess. These exercises have been carefully chosen to specifically target the mentioned muscle groups and help you achieve your archery goals safely and effectively.

By incorporating these exercises into your routine, you’ll be well on your way to improving your draw weight, boosting your overall performance, and becoming a more skilled archer or bowhunter.

25 Best Exercises to Increase Draw Weight

With regularity and dedication, you will witness progress as you become stronger, gradually increasing your draw weight, and ultimately transforming into a more proficient archer or bowhunter.

Remember, success in archery and bowhunting requires consistent effort and patience, so stay committed to your training, and the results will follow.

1. Push-ups

Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position.

2. Lat Pulldowns

Sit at a lat pulldown machine with a wide bar attached. Grip the bar wider than shoulder-width and pull it down to your chest, squeezing your back muscles. Slowly release the bar back up.

3. Plank on Hands

Assume a push-up position with your hands directly below your shoulders. Keep your body in a straight line from head to heels, engaging your core. Hold this position for the desired duration.

4. Bent Over Rows

Hinge at the hips, keeping your back flat, and a staggered stance. One hand may provide support from a weight bench or rack. Grasp a dumbbell in one hand and perform a rowing motion. Focus on performing this movement in a slow and controlled manner by utilizing the back muscles.

5. Triceps Dips

Sit on the edge of a bench or chair with your hands gripping the edge. Walk your feet forward and lower your body down by bending your elbows. Push back up to the starting position.

6. Face Pulls

Attach a resistance band to a sturdy anchor point. Grab the band handles with both hands, palms facing inward. Pull the band towards your face while squeezing your shoulder blades together. Release with control.

7. Lunges

Stand tall, take a step forward with one leg, and lower your body until both knees are at 90-degree angles. Push back up to the starting position and repeat with the other leg. Add resistance by holding dumbbells at your side.

8. Bench Press

Lie on a flat bench, hold a barbell with an overhand grip, and lower it down to your chest. Push the barbell back up to the starting position.

9. Lateral Plank

Lie on your side with your elbow directly beneath your shoulder and your legs stacked on top of each other. Your body should form a straight line from head to heels. Engage your core muscles and lift your hips off the ground, supporting your body weight on your forearm and the side of your bottom foot. Your forearm should be perpendicular to your body. Repeat on both sides.

10. Banded ER (External Rotation) + Shoulder Flexion

Begin by securing a resistance band to a fixed point at waist height. Stand perpendicular to the anchor point, gripping the resistance band with one hand. Ensure your elbow is bent at a 90-degree angle and then rotate your arm away from your body. Once in this position, lift your arm straight ahead while actively resisting the tension of the band. Gradually lower your arm back to your side and then return to the starting position.

11. Superman’s – Back Extension

Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back muscles. Lower back down with control.

12. Biceps Curls

Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells towards your shoulders, squeezing your biceps. Lower the dumbbells back down slowly.

13. Prone I’s, Y’s, T’s

Lie face down on an incline bench with your arms hanging down. Raise and lower your arm in each direction: straight up (I), at an angle (Y), and out to the side (T).

14. Hammer Curls

Similar to biceps curls, but this time, hold the dumbbells with your palms facing inward (neutral grip) throughout the movement.

15. Medicine Ball Slams

Stand with feet shoulder-width apart, hold a medicine ball overhead, and slam it down to the ground with force. Catch the ball on the bounce and repeat.

16. Squats

Stand with feet hip-width apart, lower your body by bending your knees and pushing your hips back. Keep your chest up and back straight. Return to the standing position.

17. Deadlifts

Stand with feet hip-width apart, grip a barbell with an overhand grip, and lift the barbell by extending your hips and standing up tall. Lower the barbell back down with control. Keep the barbell close to your legs throughout the entire repetition.

18. Lateral Raises

Hold dumbbells at your sides with palms facing your body. Raise your arms out to the sides until they’re parallel to the ground. Lower with control.

19. Pectoral Fly’s

Lie on a flat bench with a dumbbell in each hand. Open your arms out to the sides, then bring them together in front of your chest. Lower with control. To really emphasize the pectoral muscles, rotate the arm so the pinky side of the hand approach each other at the top of the repetition.

20. Front Raises

Hold a dumbbell in each hand with palms facing your body. Raise your arms straight out in front of you until they’re parallel to the ground. Lower with control.

21. Renegade Rows

Assume a push-up position with a dumbbell in each hand. Row one dumbbell up towards your ribcage while stabilizing with the other arm. Alternate sides.

22. Seated Cable Rows

Sit at a cable row machine with your knees slightly bent. Grab the handles and pull them towards your torso, squeezing your back muscles. Release with control.

23. Shoulder Press

Sit on a bench with back support and hold dumbbells at shoulder height. Press the dumbbells overhead until your arms are fully extended. Lower with control.

24. Swiss Ball Pike Roll Outs

Start in a plank position with your feet on a Swiss ball. Engage your core and roll the ball towards your hands, lifting your hips into a pike position. Roll back to the starting position.

25. Farmer’s Carries

Hold an object in one hand at the side (as if carrying a bucket) while walking a certain distance. Repeat on both sides.

The list may seem lengthy, but the intention is to offer you a variety of exercises that you can incorporate into your daily routine to help achieve your goal of increasing draw weight.

It is not advisable to attempt all these exercises in a single session. Instead, I recommend selecting anywhere from 3 to 6 exercises and dedicating yourself to consistent practice.

5 BEST Exercises to Increase Draw Weight (at the gym)

These exercises are best to perform at a gym as they will require a barbell, free weights, and cable machines. As always, place emphasis on slow and controlled movements with appropriate form and technique.

Give these 5 exercises a try next time you’re at the gym:

1. Deadlifts: 4 sets of 6 repetitions.

2. Bent over rows: 4 sets of 8 repetitions.

3. Bench press: 4 sets of 6 repetitions.

4. Face pulls: 3 sets of 10 repetitions.

5. Seated cable rows: 4 sets of 8 repetitions.

Start with a light(er) weight until you master the form and technique. Strength improvements will occur much more rapidly while practicing proper form and technique, all while minimizing the risk of injury.

5 BEST Exercises to Increase Draw Weight (at home)

Gym memberships can be pricy and the inconvenience of going to a gym may deter some people. There are several great bodyweight exercises that can be done at home to increase draw weight.

Hop on the floor and give these 5 exercises a try today!

1. Push-ups: 4 sets of 12 repetitions.

2. Plank on hands: 3 sets of 45 second holds.

3. Prone I’s, Y’s, T’s: 3 sets of 8 repetitions. Hold a can of soup for added resistance.

4. Farmers carries: 5 sets of 30-50 feet in distance. A bucket or heavy object can be used.

5. Walking lunges: 3 sets of 8 repetitions each leg.

I like these 5 exercises to increase draw weight because they require very little gym equipment and I can knock them out in the time it takes some people to drive to the gym. As a busy father, this allows me to maintain consistency and my overall fitness.

Conclusion

When searching the internet for exercises to increase draw weight, you will probably come across thousands of options. The beauty of this process is that as long as you put in the effort and maintain consistency, you will undoubtedly become stronger and boost your draw weight.

As I’ve emphasized before, there’s no need to reinvent the wheel. Stick to the basics, perform them with proper form, and remain consistent in your training. By doing so, you’ll achieve your goals and keep progressing.

Keep moving forward!

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

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Pain in Bottom of Foot: Plantar Fasciitis

by Taylor Kuhlmann, PT, DPT, CSCS | Foot and Ankle

Pain in Bottom of Foot: Plantar Fasciitis

Introduction
Symptoms of Plantar Fasciitis
Self-Testing for Plantar Fasciitis
Best Exercises for Plantar Fasciitis
Best Shoes for Plantar Fasciitis
Conclusion

Introduction

If you’ve been experiencing pain in the bottom of your foot, particularly near the heel, you may be dealing with a common condition called plantar fasciitis.

As a physical therapist and certified strength and conditioning specialist, I have witnessed the impact of plantar fasciitis on individuals seeking relief from foot pain.

In this blog post, we will explore the symptoms, self-assessment methods, effective exercises, and recommended footwear options to help you manage and alleviate plantar fasciitis.

Symptoms of Plantar Fasciitis

Plantar fasciitis is characterized by consistent symptoms that are easy to identify. Individuals suffering from this condition often face difficulties in walking, running, and engaging in their daily activities or hobbies.

Pinpoint Pain:

The most common symptom of plantar fasciitis is sharp, localized pain in the bottom of the foot, usually near the heel. This pain is often described as a stabbing or burning sensation, especially during activities that put stress on the plantar fascia, such as walking, running, or hiking.

Morning Pain:

Another characteristic of plantar fasciitis is experiencing significant pain during the first few steps in the morning. This discomfort arises due to the tightening and shortening of the plantar fascia overnight. As you start moving and the tissue warms up, the pain may gradually subside, only to resurface after prolonged periods of rest.

Pain after Prolonged Standing or Sitting:

Sharp, annoying pain in the bottom of the foot can occur after prolonged periods of standing or sitting. Prolonged standing can irritate the tissue along the bottom of the foot, leading to localized pain. Similarly, prolonged sitting results in tightening of the plantar fascia tissue, causing pain when you immediately stand and walk as the tissue is stretched from the shortened position.

Self-Testing for Plantar Fasciitis

While a professional diagnosis is recommended for an accurate assessment, you can perform a simple self-test known as the Windlass test to gauge the likelihood of having plantar fasciitis.

Windlass Test:

- - - Sit on a chair with the affected leg crossed over the opposite leg.
    - Grasp the big toe of the affected foot with your hand and pull the toe up towards the shin. This movement of the big toe will stretch the plantar fascia tissue.
    - If you experience pain near the heel or along the arch of your foot during this movement, it suggests the presence of plantar fasciitis.

Monitoring Symptoms:

The consistent symptoms mentioned above (sharp, pin-point pain in the bottom of the foot, morning pain when walking, or pain with prolonged activities or sitting) are typical among people with plantar fasciitis.

Best Exercises for Plantar Fasciitis

To alleviate pain and promote healing, incorporating specific exercises into your routine can be highly beneficial. Here are a few exercises to consider:

1. Calf Stretches:

Stand facing a wall, place your hands on the wall, and step one foot back while keeping it straight. Bend your front knee, lean forward, and feel the stretch in your calf and Achilles tendon. Hold for 30 seconds on each leg, repeating 3-4 times.

2. Towel Stretch:

Sit on the edge of a chair with your legs extended in front of you. Loop a towel around the ball of your foot and gently pull it towards you while keeping your knee straight.

*Placing the towel around the toe will result in a greater stretch through the plantar fascia tissue which can be additionally helpful. Hold the stretch for 15-30 seconds, repeating 3-4 times on each foot.

3. Plantar Fascia Massage:

Sit in a chair and place a tennis ball or a frozen water bottle on the floor. Roll the arch of your foot over the ball or bottle, applying moderate pressure. Perform this massage for 1-2 minutes on each foot, a few times a day.

4. Single Leg Balance:

Stand barefoot on one leg. If needed, you can use a support surface and lightly touch it with your fingers for assistance. Try to maintain your balance on a single leg for a duration of 30-60 seconds.

During this exercise, visualize gripping the floor with your big toe as if you are pushing it down, while also maximizing the arch at the bottom of your foot. Repeat this exercise 3-5 times. Additionally, you can incorporate single leg balance into your daily activities such as brushing your teeth, cooking, or while at work.

5. Eccentric Heel Raises:

Begin by raising yourself onto your tip-toes using both feet. Then, shift your bodyweight over to one foot and slowly lower your body down. This completes one repetition. Aim to repeat this exercise 8-12 times on each leg, and perform 3-4 sets in total.

6. Single Leg Romanian Deadlift:

This exercise is more advanced but highly beneficial for various musculoskeletal conditions. To begin, stand on one leg with a slight bend in your knee.

Ensure that you maintain a good arch in your foot and press into the floor with your big toe, just like you did during the single leg balance exercise. Next, perform a hip hinge movement by reaching down towards the floor with your opposite hand until you feel a limited range of motion due to hamstring muscle tightness.

Slowly return to the starting position and repeat this movement 6-8 times for 3-4 sets. Once completed on one leg, repeat the exercise on the opposite leg.

Best Shoes for Plantar Fasciitis

Choosing appropriate footwear is crucial in managing plantar fasciitis.

Below are three recommended brands known for their supportive features that can help minimize flat feet or over-pronation:

Hokas:

Known for their maximum cushioning and shock absorption, Hoka shoes provide excellent support to the arch and heel, reducing stress on the plantar fascia.

Click here to check em’ out on Amazon!

HOKA ONE ONE Bondi 7 Mens Shoes Size 8, Color: Real Teal/Outer Space

Brooks:

Brooks offers a wide range of running shoes designed with ample cushioning and stability. They prioritize comfort and support, making them suitable for individuals with plantar fasciitis.

Click here to check em’ out on Amazon!

Brooks Men’s Glycerin 20 Neutral Running Shoe – Black/Black/Ebony – 7 Medium

ASICS:

With a focus on stability and cushioning, ASICS shoes offer reliable arch support and shock absorption. They can help alleviate pressure on the plantar fascia during various activities.

Click here to check em’ out on Amazon!

ASICS Men’s Gel-Nimbus 24 Running Shoes, 7, White/Black

As a physical therapist, these are the top three brands that I recommend to individuals who experience pain in their feet.

Personally, I wear the Brooks but have also enjoyed running trails, sidewalks, and country roads in the Hokas.

Although these brands are more expensive, I think the investment in a good quality shoe is justified!

Minimalist Shoes for Plantar Fasciitis

Minimalist shoes can also be effective at improving the strength and endurance of foot muscles, reducing the risk of developing plantar fasciitis.

Some recommended minimalist shoes are:

Vivobarefoot Primus:

Vivobarefoot Primus is a minimalist shoe that provides a barefoot-like experience with its thin and flexible sole. It promotes foot strength, mobility, and natural biomechanics, helping improve overall foot function.

The thin sole enhances sensory feedback and allows for better ground connection, improving balance and proprioception. Transitioning to Primus should be done gradually to adapt to the new movement patterns.

Click here to check em’ out on Amazon!

Vivobarefoot Primus Lite III, Mens Vegan Light Breathable Shoe with Barefoot Sole Navy

Xero Shoes Zelen:

Xero Shoes Zelen is a lightweight minimalist shoe that prioritizes natural foot motion. It features minimal cushioning and support, allowing for foot strength, mobility, and improved balance.

The thin and flexible sole provides a close-to-ground experience, offering enhanced sensory feedback and control over footwork.

Transitioning to Zelen should be approached gradually, and consultation with a healthcare professional is recommended, especially for individuals with specific foot conditions.

Click here to check em’ out on Amazon!

Xero Shoes Zelen Men’s Zero Drop Running Shoes with Removable Insole

Minimalist shoes provide, as the name implies, minimal support, requiring the muscles themselves to support the foot and ankle, resulting in a stronger and more stable foot and ankle.

These can take some getting used to, so it’s important to gradually increase the amount of time spent in these shoes.

Conclusion

Pain in the bottom of your foot can be a result of plantar fasciitis, a condition that affects many individuals. Recognizing the symptoms, conducting a self-assessment like the Windlass test, incorporating specific exercises, and investing in supportive footwear can assist in managing the pain and promoting healing.

Remember to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.

Don’t let plantar fasciitis hold you back from enjoying a pain-free, active lifestyle.

Disclosure: as an amazon affiliate, I earn commissions from qualifying purchases made through the links provided on this website and blog posts, which help support its maintenance and content creation.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

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5 Shoulder Stretches for Archers and Bowhunters

by Taylor Kuhlmann, PT, DPT, CSCS

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 five stretching exercises.

5 Strengthening Exercises for Archers or Bowhunters

by Taylor Kuhlmann, PT, DPT, CSCS

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.

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

by Taylor Kuhlmann, PT, DPT, CSCS

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.

Proper Archery Form: 19 Mistakes Causing Pain

by Taylor Kuhlmann, PT, DPT, CSCS

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.

5 GREAT Tips for Improving Shoulder Pain After Archery

by Taylor Kuhlmann, PT, DPT, CSCS

If you’re an archer or bowhunter dealing with shoulder pain, you don’t have to give up your passion – there are steps you can take to manage pain and enjoy your time in the field.

Hunting After a Total Knee Replacement | The Return to Hunting

by Taylor Kuhlmann, PT, DPT, CSCS

IntroductionHunting is more than just a hobby;...

Stretches for Neck Pain After Archery

by Taylor Kuhlmann, PT, DPT, CSCS

Muscle tightness can cause neck pain after archery. In this blog post, I highlight 3 stretches that can help reduce muscle tightness and neck pain after archery.

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The Health Benefits of Trekking Poles

by Taylor Kuhlmann, PT, DPT, CSCS | Equipment

The Health Benefits of Trekking Poles

Introduction
The Benefits of Using Trekking Poles
Who Would Benefit from Using Trekking Poles?
Techniques for Using Trekking Poles
Features to Consider When Choosing Trekking Poles
Recommended Trekking Pole Options
Conclusion

Introduction

In this blog post, we will delve into the advantages of using trekking poles, the individuals who can benefit from them, techniques for using them effectively, key features to consider when purchasing, and a few recommended trekking pole options.

The Benefits of Using Trekking Poles

Improved stability and balance

Trekking poles offer extra points of contact with the ground, boosting stability and reducing the risk of slips and falls, particularly on uneven or slippery terrain.

Reduced joint impact

By sharing the weight-bearing load, trekking poles alleviate stress on lower body joints like knees and ankles, making them an excellent choice for individuals with joint issues.

Increased upper body workout

Engaging the arms, shoulders, and core, trekking poles provide a balanced, full-body workout while hiking, distributing effort between the upper and lower body.

Enhanced endurance and reduced fatigue

By redistributing the effort required for hiking, trekking poles lessen fatigue and allow hikers to cover greater distances with less strain.

Improved posture and spinal alignment

Holding trekking poles promotes an upright posture and proper spinal alignment, reducing strain on the back and enhancing overall posture.

Increased caloric expenditure

Trekking poles elevate the overall muscular effort during hiking or walking, leading to higher calorie expenditure compared to walking without poles.

Who Would Benefit from Using Trekking Poles?

Individuals with joint issues

People with knee, hip, or ankle problems find relief as trekking poles minimize impact and stress on these joints.

Older adults and individuals with neurological conditions

Trekking poles provide older adults with increased balance, stability, and confidence while reducing the risk of falls. Those with neurological conditions like Parkinson’s disease can also benefit significantly.

Hikers and backpackers

Trekking poles are indispensable for hikers and backpackers of all skill levels, providing stability when carrying heavy loads or navigating challenging terrains.

Techniques for Using Trekking Poles

Adjusting the length

Set the poles to a length that allows your arms to form a comfortable 90-degree angle when holding the grips, with slightly bent elbows.

Grip and strap placement

Hold the grip firmly while allowing the strap to rest on the back of your hand, enabling a relaxed grip without the risk of dropping the pole.

Planting the poles

As you walk, plant the poles slightly ahead and to the side of your body in sync with your opposite leg, maintaining balance and stability.

Uphill and downhill techniques

Shorten the poles for uphill climbs, using them to push yourself upward. Lengthen the poles and plant them slightly behind your body when descending to provide support and reduce knee strain.

Features to Consider When Choosing Trekking Poles

Material

Look for lightweight and durable materials such as carbon fiber or aluminum, with carbon fiber being lighter but more expensive.

Weight

Opt for lighter poles to minimize fatigue during long hikes, considering the trade-off between weight and cost.

Length adjustability

Choose poles with adjustable lengths to adapt to various terrains and individual preferences.

Grip and comfort

Consider grip materials like cork, foam, or rubber, each offering different levels of comfort and sweat absorption.

Anti-shock features

Some poles have built-in shock absorbers to reduce joint impact, benefiting individuals with joint issues or those hiking on hard surfaces.

Price

Determine your budget and find poles that strike a balance between features and quality within that range.

Versatility

If you plan to engage in multiple outdoor activities, seek poles that can be adapted for hiking, snowshoeing, or Nordic walking.

A Physical Therapist’s Recommended Trekking Poles

Black Diamond Alpine

With a carbon shaft and cork grip, these poles are durable, have a comfortable grip, and are suitable for all seasons of hiking.

A slightly more expensive option but certainly a great product!

Click here for the Black Diamond Trekking Poles on Amazon!

TrailBuddy Hiking

These poles offer good value for regular walking, hiking, or backpacking. The lightweight, collapsable hiking poles have over 55,000 reviews and 4.7 stars.

The TrailBuddy Trekking poles are great for people on-the-go and looking to pack a lighter load.

Click here for the TrailBuddy Trekking Poles on Amazon!

Conclusion

Trekking poles are valuable tools for hikers and outdoor enthusiasts, offering stability, reduced joint impact, upper body engagement, and enhanced endurance.

By following proper techniques and considering key features when purchasing, you can maximize the benefits they provide. While the recommended models mentioned here are a starting point, it’s important to research and select the trekking poles that align with your specific needs, preferences, and budget.

So, grab your poles and embark on your next outdoor adventure with increased confidence, comfort, and performance!

Disclosure: as an amazon affiliate, I earn commissions from qualifying purchases made through the links provided on this website, which help support its maintenance and content creation.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

11 Best Exercise Equipment for Shoulders

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

11 Best Exercise Equipment for Shoulders

These 11 exercise equipment options for shoulder pain relief are affordable, user-friendly, and highly effective in reducing shoulder pain and improving overall function.

As a physical therapist, strength and conditioning specialist, and avid hunter, I understand the importance of optimizing physical fitness to enhance hunting performance while minimizing pain and discomfort.

In this blog post, we will explore the 11 best exercise equipment options for shoulder pain that can help you achieve your fitness goals, improve hunting performance, and ultimately enhance your overall hunting experience.

Each of these 11 exercise equipment options for shoulder pain have been carefully selected to cater to the unique demands of hunting, ensuring that you are well-prepared for the challenges that lie ahead.

1. Shoulder Pulley

The shoulder pulley system is an invaluable tool for improving range of motion and functionality in the shoulder joint. One effective technique to achieve this is by performing an active assisted range of motion exercises using the shoulder pulley, with assistance from the opposite extremity. This technique minimizes pain and discomfort while maximizing the benefits of the exercise.

By incorporating the shoulder pulley system into your training routine, you can specifically target movements crucial for hunting, such as reaching overhead when climbing a tree stand.

The pulley exercises allow you to simulate the exact motions involved in overhead reaching, helping to improve your range of motion and enhance your overall hunting performance.

Shoulder Pulley Over The Door Physical Therapy System, Exercise Pulley, Alleviate Shoulder Pain and Facilitate Recovery from Surgery

2. Shoulder Dowel Rod

The dowel rod is a versatile tool that can be used to perform active assisted exercises and shoulder stretches, effectively improving mobility in the shoulder joint. This is particularly beneficial for individuals experiencing limited range of motion due to conditions such as arthritis, frozen shoulder, or rotator cuff tendonitis.

By utilizing the dowel rod in various positions, such as supine (lying down), seated, or standing, you can target specific movements and stretches to enhance range of motion and overall function of the shoulder joint.

For active assisted exercises, the dowel rod can be held with both hands while performing movements that require external rotation, abduction, or flexion of the shoulder joint. This assists in overcoming any restrictions or discomfort, gradually increasing the range of motion. The dowel rod provides stability and control, allowing for safer and more effective exercises.

In addition to active assisted exercises, the dowel rod can be used for shoulder stretches. By holding the dowel rod with a wider grip, you can perform gentle stretching movements, such as internal and external rotation stretches or cross-body stretches. These stretches help lengthen and release tight muscles and tendons around the shoulder joint, promoting improved mobility and reducing discomfort.

Whether you are lying down, seated, or standing, incorporating the dowel rod into your shoulder mobility exercises and stretches can greatly benefit those with limited range of motion due to conditions like arthritis, frozen shoulder, or rotator cuff tendonitis. It provides support, assistance, and increased control, allowing you to gradually improve range of motion and overall function of the shoulder joint.

RangeMaster ShoulderWand Therapy Stretching Tool │ Collapsible Stretching Bar │ Physical Therapy Tool for Recovery and Increasing Motion

3. Theraband

Therabands are highly useful for strengthening the shoulder and improving stability, making them an excellent tool for hunters. These elastic bands provide constant tension throughout the exercises, allowing for maximal engagement of the shoulder muscles and promoting strength and stability gains.

By incorporating therabands into your shoulder strengthening routine, you can target specific muscle groups involved in shoulder stability, such as the rotator cuff muscles. The resistance provided by the theraband challenges these muscles, helping to improve their strength and endurance. Stronger shoulder muscles contribute to better stability, reducing the risk of injuries and enhancing overall performance during hunting activities.

One of the advantages of therabands is their portability. They are lightweight, compact, and easily transportable, making them ideal for hunters who are always on the move. Therabands can be conveniently packed into a duffle bag, taking up minimal space and ensuring you can continue your shoulder-strengthening exercises while on hunting trips.

THERABAND Resistance Band Set, Professional Elastic Bands for Upper & Lower Body, Core Exercise, Physical Therapy, Lower Pilates, At-Home Workouts, & Rehab, 5 Foot, Yellow, Red & Green, Beginner

Moreover, therabands can be utilized during the hunts if needed. If you experience shoulder fatigue or weakness while in the field, a theraband can be quickly retrieved from your pack to perform some simple strengthening exercises. This on-the-go accessibility allows you to maintain and reinforce your shoulder stability even during hunting activities, reducing the risk of fatigue-related injuries and enhancing your performance in challenging situations.

To make the most of therabands for shoulder strengthening, it’s essential to consult with a physical therapist or strength and conditioning specialist. They can guide you in selecting the appropriate resistance level and exercises that target your specific needs and goals. Proper form and technique should also be emphasized to ensure optimal effectiveness and reduce the risk of injury.

4. Dumbbells

Dumbbells are classic strength training tools that can help build overall body strength, stability, and coordination. Incorporating dumbbell shoulder exercises into your training regimen can improve your upper body strength, enhance your posture, and support proper body mechanics while aiming and shooting.

CAP Barbell 150 LB Coated Hex Dumbbell Weight Set with Vertical Rack, Black, New Edition

5. Bodyblade

The Bodyblade is an exceptional and versatile tool that offers low-impact, oscillatory resistance training. This unique device is designed to challenge and improve multiple aspects of your physical fitness, including core stability, shoulder endurance, coordination, and shoulder stability.

When used regularly, the Bodyblade can have a significant impact on your hunting performance. By incorporating it into your training routine, you can enhance your ability to maintain a steady aim and effectively control recoil when firing your weapon. This, in turn, can greatly improve your shooting accuracy in the field.

Bodyblade Classic Kit, Black

The Bodyblade can be used with one or both arms, allowing you to target specific areas of weakness and reinforce the stability of the shoulder joint. With its ability to engage the muscles around the shoulder, the Bodyblade can be instrumental in reducing shoulder pain and promoting a return to normal activities with less discomfort.

To maximize the benefits of the Bodyblade, it is recommended to consult with a qualified physical therapist or strength and conditioning specialist. They can guide you in performing exercises with proper form and technique, ensuring optimal results while minimizing the risk of injury.

6. Kettlebells

Kettlebells are excellent tools for developing total-body strength, power, and stability. The unique design of the kettlebell allows for a wide range of dynamic exercises that simulate the demands of hunting, such as squatting, lunging, and carrying heavy loads. Incorporating kettlebell swings, goblet squats, and farmer’s walks into your training routine can enhance your muscular endurance, explosiveness, and overall functional fitness.

Yes4All Vinyl Coated Kettlebell Weights Set – Great for Full Body Workout and Strength Training – Vinyl Kettlebell 15 lbs

Kettlebells are an effective tool for reducing shoulder pain and improving shoulder function. By incorporating kettlebell exercises into your workout routine, you can strengthen the muscles surrounding the shoulder joint, improve stability, and enhance overall shoulder mobility. The dynamic movements involved in kettlebell exercises engage multiple muscle groups simultaneously, promoting balanced muscle development and reducing imbalances that may contribute to shoulder pain. Additionally, kettlebell exercises promote proper movement patterns and alignment, which can help alleviate stress on the shoulder joint. With their versatility and ability to target specific muscle groups, kettlebells offer a comprehensive approach to reducing shoulder pain and improving overall shoulder health.

7. The Axio Centripetal Trainer

The Axio Centripetal Trainer is a rotational training tool specifically designed to improve core strength, stability, and rotational power. By incorporating exercises with the Axio Centripetal Trainer into your training routine, you can enhance your ability to twist, turn, and maintain balance while maneuvering through uneven terrains during hunting expeditions.

Visit this site to check out the Axio Centripetal Trainer.

8. Weighted Exercise Balls

Weighted exercise balls are an excellent tool for performing upper body plyometric or dynamic strengthening exercises, specifically targeting the rotator cuff muscles. By incorporating these exercises into your workout routine, you can effectively enhance the strength and stability of the rotator cuff.

The weight of the exercise balls adds resistance, increasing the challenge and activating the muscles in a controlled and dynamic manner. These exercises promote explosive power, coordination, and stability, which are essential for shoulder health and function.

By engaging in upper body plyometric or dynamic strengthening exercises with weighted exercise balls, you can improve the strength, endurance, and overall performance of the rotator cuff muscles, ultimately reducing the risk of injuries and enhancing your shoulder’s stability and functionality.

Plyo Soft Shell Weighted Ball Set 32, 21, 14, 7, 5, and 3.5oz-Pitching/Throwing Velocity Training for Baseball and Softball

9. Arm Bike

Using an arm bike can provide several benefits for reducing shoulder pain and improving shoulder function. This versatile equipment allows for targeted exercises that help improve range of motion, shoulder strength, and overall muscular endurance.

By utilizing the arm bike regularly, you can engage the muscles around the shoulder joint in a controlled and low-impact manner, promoting flexibility and mobility. The resistance settings on the arm bike can be adjusted to gradually increase the challenge, allowing for progressive strength training. The repetitive motion of pedaling the arm bike also helps improve muscular endurance, which is essential for reducing fatigue and discomfort during daily activities and hunting pursuits.

Incorporating the arm bike into your exercise routine can aid in alleviating shoulder pain, enhancing shoulder stability, and improving overall shoulder function.

Mini Exercise Bike, himaly Under Desk Bike Pedal Exerciser Portable Foot Cycle Arm & Leg Peddler Machine with LCD Screen Displays

10. Trigger Point Release Tool

A trigger point release tool offers numerous benefits in reducing muscle tightness and discomfort caused by trigger points. This specialized tool allows for targeted pressure application to specific trigger points, helping to alleviate muscle knots and tension.

By applying pressure to these trigger points, blood flow is increased, and muscle fibers are encouraged to relax, promoting pain relief and improved range of motion. The ease of use and portability of a trigger point release tool make it a convenient option for self-treatment.

Whether at home or on the go, this tool can be easily used to target areas of muscle tightness and provide relief. Incorporating a trigger point release tool into your routine can aid in reducing muscle tension, improving flexibility, and enhancing overall physical well-being.

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

11. Foam Roller

A foam roller is a versatile tool that can offer significant benefits for shoulder and spinal mobility, reducing muscle tightness, and relieving shoulder pain. By using a foam roller, you can apply targeted pressure to the muscles around the shoulder and along the spine, promoting myofascial release and loosening tight knots. This helps improve flexibility, range of motion, and overall mobility in these areas.

Additionally, the foam roller aids in increasing blood flow and oxygenation to the muscles, facilitating the healing process and reducing inflammation. Regular use of a foam roller can effectively alleviate muscle tightness, reduce shoulder pain, and improve overall shoulder and spinal health. Incorporating foam rolling into your routine can be a valuable self-care practice for maintaining optimal shoulder function and enhancing overall well-being.

Amazon Basics High-Density Round Foam Roller for Exercise and Recovery – 24-Inch, Black

Conclusion:

By incorporating the exercise equipment for shoulder pain into your fitness routine, you can optimize your physical capabilities, reduce the risk of injury, and enhance your hunting performance. Remember to consult with a qualified physical therapist or strength and conditioning specialist to ensure proper form and technique while using these tools. With dedication and consistent training, you’ll be well-prepared to tackle any hunting challenge that comes your way.

Note: Please consult with your healthcare provider or a qualified professional before starting any new exercise program or using any of the mentioned tools.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Read more here…

Best Posture for Archery

by Taylor Kuhlmann, PT, DPT, CSCS | Mar 26, 2024 | Archery Form

In the world of archery, precision and consistency reign supreme, making proper posture not just a matter of form, but a crucial component of success.

Why Does My Neck Hurt After Archery?

by Taylor Kuhlmann, PT, DPT, CSCS | Jan 12, 2024 | High Caliber Health, Archery Form

Archer’s Elbow: Tips for Managing Lateral Epicondylitis

by Taylor Kuhlmann, PT, DPT, CSCS | Dec 25, 2023 | High Caliber Health

What Do Hunters Need the Most? A Hunter’s List

by Taylor Kuhlmann, PT, DPT, CSCS | Oct 30, 2023 | Equipment

EMOM Workout for Bulging Disc: STOP Back and Leg Pain with this EASY (20 minute) EMOM Workout!

by Taylor Kuhlmann, PT, DPT, CSCS | Sep 19, 2023 | Back Pain

This quick 20 minute EMOM workout is designed by a Doctor of Physical Therapy to help reduce pain from a bulging disc.

How Do I Increase Draw Weight for Archery?

by Taylor Kuhlmann, PT, DPT, CSCS | Aug 24, 2023 | High Caliber Health

Training for higher draw weight demands a holistic strategy that encompasses strength training, consistent shooting practice, proper nutrition, and flexibility upkeep.

25 Exercises to Increase Draw Weight

by Taylor Kuhlmann, PT, DPT, CSCS | Aug 8, 2023 | Exercises

Not only does a higher draw weight lead to ethical and lethal shots, but it also enhances your overall hunting prowess. Follow these 25 exercises to increase draw weight.

Pain in Bottom of Foot: Plantar Fasciitis

by Taylor Kuhlmann, PT, DPT, CSCS | Jul 11, 2023 | Foot and Ankle

If you’ve been experiencing pain in the bottom of your foot, particularly near the heel, you may be dealing with a common condition called plantar fasciitis.

The Health Benefits of Trekking Poles

by Taylor Kuhlmann, PT, DPT, CSCS | Jun 27, 2023 | Equipment

11 Best Exercise Equipment for Shoulders

by Taylor Kuhlmann, PT, DPT, CSCS | Jun 26, 2023 | Shoulder Pain

These 11 exercise equipment options for shoulder pain relief are affordable, user-friendly, and highly effective in reducing shoulder pain and improving overall function.

6 Best Hunting Boots for Achilles Tendonitis

by Taylor Kuhlmann, PT, DPT, CSCS | Jun 14, 2023 | Foot and Ankle

As a physical therapist, strength and conditioning specialist, and avid hunter, I understand the importance of making an informed decision before investing hundreds of dollars in a pair of boots.

Achilles Tendonitis: Best Treatment to Fix Pain and Weakness

by Taylor Kuhlmann, PT, DPT, CSCS | Jun 5, 2023 | Foot and Ankle

Can you feel a bulging disc with your hand?

by Taylor Kuhlmann, PT, DPT, CSCS | May 17, 2023 | Back Pain

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

by Taylor Kuhlmann, PT, DPT, CSCS | May 15, 2023 | High Caliber Health

Exercise isn’t just about staying fit—it’s about boosting your stamina, reducing pain, and unleashing your inner hunting beast!

Improving Posture and Alignment for Hunters

by Taylor Kuhlmann, PT, DPT, CSCS | May 10, 2023 | High Caliber Health

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

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6 Tips for Safe Tree Stand Climbing After Knee Replacement Surgery

by Taylor Kuhlmann, PT, DPT, CSCS | May 10, 2023 | High Caliber Health

How to Avoid Common Hunting-Related Injuries and Aches

by Taylor Kuhlmann, PT, DPT, CSCS | May 9, 2023 | High Caliber Health

5 Shoulder Stretches for Archers and Bowhunters

by Taylor Kuhlmann, PT, DPT, CSCS | May 8, 2023 | High Caliber Health

5 Strengthening Exercises for Archers or Bowhunters

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

by Taylor Kuhlmann, PT, DPT, CSCS | Apr 25, 2023 | Shoulder Pain

Proper Archery Form: 19 Mistakes Causing Pain

by Taylor Kuhlmann, PT, DPT, CSCS | Apr 11, 2023 | Archery Form

5 GREAT Tips for Improving Shoulder Pain After Archery

by Taylor Kuhlmann, PT, DPT, CSCS | Apr 10, 2023 | Shoulder Pain

If you’re an archer or bowhunter dealing with shoulder pain, you don’t have to give up your passion – there are steps you can take to manage pain and enjoy your time in the field.

Hunting After a Total Knee Replacement | The Return to Hunting

by Taylor Kuhlmann, PT, DPT, CSCS | Apr 25, 2024 | High Caliber Health

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

Stretches for Neck Pain After Archery

by Taylor Kuhlmann, PT, DPT, CSCS | Feb 18, 2024 | Exercises

Muscle tightness can cause neck pain after archery. In this blog post, I highlight 3 stretches that can help reduce muscle tightness and neck pain after archery.

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6 Best Hunting Boots for Achilles Tendonitis

by Taylor Kuhlmann, PT, DPT, CSCS | Foot and Ankle

6 Best Hunting Boots for Achilles Tendonitis

Introduction

As a physical therapist and strength and conditioning specialist, I understand the importance of having the right gear to enhance your hunting experience. One of the most crucial investments for any hunter is a high-quality pair of hunting boots.

Various factors, including Achilles tendonitis, wet feet, and uncomfortable rubbing, can significantly impact your hunting adventures. That’s why choosing the right hunting boots is essential. In this blog post, we will delve into the world of hunting boots specifically designed to combat Achilles tendonitis. These boots provide unparalleled comfort and support, enabling you to traverse the terrain with ease while pursuing game.

Click here for treatment recommendations for Achilles Tendonitis!

Additionally, please note that this post contains affiliate links to Amazon. When you make qualifying purchases through these links, I earn commissions that help support the maintenance and content creation of this website.

Buying the Perfect Pair of Hunting Boots

Choosing the right hunting boots can be a daunting task given the multitude of options available. As a physical therapist, strength and conditioning specialist, and avid hunter, I understand the importance of making an informed decision before investing hundreds of dollars in a pair of boots.

Living in Kansas, I have personally experienced the unpredictable nature of hunting conditions. From hunting pheasants in deep snow to pursuing deer in unexpectedly warm temperatures, the weather can change dramatically during hunting seasons. Additionally, my hunting adventures span various game species and terrains, including deer, pheasant, quail, turkey, waterfowl, and coyotes, taking me through diverse landscapes in Kansas and even into the Rocky Mountains for elk season.

Considering the diverse range of hunting conditions I encounter, purchasing separate boots for each specific season is simply impractical, as this would cost over $1,000. Therefore, finding a versatile hunting boot that can handle various weather conditions and terrains has become my priority.

By investing in a high-quality, all-purpose hunting boot, I can ensure that my feet remain comfortable and protected throughout the year, regardless of the game or environment. These boots offer a combination of comfort, support, waterproofing, insulation, and durability to withstand the demands of multiple seasons and diverse hunting conditions.

What Do You Want in a Hunting Boot?

When shopping for hunting boots, it’s important to consider several key factors that can greatly enhance your hunting experience and protect your feet in various weather conditions.

Here are the qualities you should prioritize:

- Comfort and Support: Look for hunting boots that offer excellent comfort and support. They should have ample cushioning, a supportive footbed, and a design that conforms to your feet for a comfortable fit. Good ankle support is crucial to reduce the risk of injuries, especially on uneven and rugged terrains.

- Waterproofing: Hunting often involves traversing wet and muddy environments, so choosing boots with reliable waterproofing is essential. Look for boots made with waterproof materials and technologies that keep your feet dry and protected from moisture.

- Insulation: Depending on the climate and hunting season, you’ll need boots with appropriate insulation to keep your feet warm in cold temperatures. Insulated boots provide thermal protection and prevent heat loss, ensuring your comfort during long hunts in chilly weather.

- Durability: Hunting can be demanding on footwear, with rough terrains, sharp rocks, and dense vegetation. Invest in boots made from durable materials and with solid construction to withstand the rigors of hunting. Reinforced toe caps, abrasion-resistant materials, and sturdy outsoles are features to look for in durable boots.

- Price Range: Quality hunting boots can be a significant investment, but it’s essential to strike a balance between quality and affordability. Aim for boots in the $200-300 price range, as they often offer a good combination of durability, performance, and value.

Factors for Alleviating Achilles Tendonitis

If you’re specifically looking for hunting boots to alleviate Achilles tendonitis, consider the following additional factors:

- Ankle Support: Boots with higher shaft heights provide better ankle support, helping to stabilize the Achilles tendon and reduce strain during movement.

- Cushioning and Shock Absorption: Look for boots that offer ample cushioning and shock absorption properties. These features help reduce the impact on the Achilles tendon and provide added comfort during long hunting trips.

- Arch Support: Proper arch support is crucial for maintaining alignment and reducing strain on the Achilles tendon. Look for boots that offer adequate arch support to promote proper foot biomechanics.

- Construction and Materials: Choose boots made with durable construction and high-quality materials. Look for features like waterproofing and breathability to ensure long-lasting comfort and protection.

- Higher Heel: Boots with a slightly higher heel can help alleviate tension on the Achilles tendon and reduce associated pain. This feature promotes a more favorable position for the tendon and can provide relief during hunting activities.

By prioritizing these factors, you can make an informed decision and find hunting boots that not only support your Achilles tendon but also enhance your overall hunting experience.

Best Hunting Boots for Achilles Tendonitis

Now, let’s explore the top 6 hunting boots that will make your Achilles tendonitis feel like a distant memory. These boots are carefully designed to provide optimal support, cushioning, and stability:

1. Danner Pronghorn

The Danner Pronghorn is a top contender with its innovative design and superior ankle support. These boots feature a cushioned midsole and rugged outsole for excellent traction. They are versatile and suitable for both upland and big game hunting.

The rubberized EVA midsole provides additional comfort and support, while the boots offer great arch support. Plus, they come with options for different amounts of insulation to meet your specific needs.

Danner 413438D Pronghorn 8″ Realtree Edge 1200G 8D

Pros: options for insulation, versatile for different types of hunting, durable construction, cushioned midsole, excellent ankle support

Cons: requires leather care and treatment to prolong the life of the leather

2. Crispi Nevada

Buy once, cry once with the Crispi Nevada boots! Designed for rugged terrains, these boots offer exceptional ankle support and stability. The supportive midsole and breathable, waterproof membrane keep your feet dry and comfortable throughout your hunting adventures.

The Crispi Nevada is a legit shoe that delivers outstanding performance. Although they may come with a higher price tag, they are worth every penny. These boots are extremely durable and built to last.

They are ready to use right out of the box, providing immediate comfort. Made with high-quality Italian leather, they offer a luxurious feel. The ankle support is enhanced by the ankle bone support system (ABSS), ensuring stability and reducing the risk of Achilles tendonitis.

Crispi Nevada Legend EFX GT Euro 42

Pros: exceptional durability, comfortable, high-quality Italian leather, great ankle support with ABSS, ready to use out of the box

Cons: expensive, available only in 200g insulation

3. Irish Setter Vaprtrek

The Irish Setter VaprTrek is a hunting boot designed with comfort as a top priority. Its lightweight construction and excellent arch support make it a standout choice. These boots are equipped with a cushioned footbed and an aggressive outsole, providing superior traction in various terrains.

Irish Setter, VaprTrek, Men’s, 8″, Waterproof, Hunting Boot, Earth Field Camo, 6 D (Medium)

Pros: athletic fit, lightweight, comfortable, breathable material, affordable

Cons: tight-fitted, requires sufficient break-in before long hunts, questionable waterproofing

4. Kenetrek Mountain Extreme

The Kenetrek Mountain Extreme is a renowned hunting boot admired for its durability and support. These boots feature a sturdy construction, a supportive shank, and generous cushioning, offering excellent relief for your Achilles tendon.

Kenetrek Mountain Extreme 400 Insulated Hiking Boot with 400 gram Thinsulate, size 7 Medium

Pros: great waterproofing, durable, great warranty, great overall stability and ankle support

Cons: stiff, overkill for small game and upland hunting due to heavy-duty construction, expensive, heavy

5. Irish Setter Elk Tracker

The Irish Setter Elk Tracker is a high-quality hunting boot that offers exceptional performance and durability. Made with 100% leather, these boots are designed to withstand the toughest hunting conditions. The waterproof GORE-TEX lining ensures your feet stay dry even in wet environments.

With 1000g 3M Thinsulate Ultra insulation, these boots provide superior warmth and comfort, making them ideal for colder climates. The Bulls-Eye Air Bob Aggressive sole offers excellent traction and stability on various terrains.

Additionally, the ScentBan technology incorporated in the boots helps eliminate odors that may give away your presence to game animals. Whether you’re trekking through rugged terrains or enduring extreme weather conditions, the Irish Setter Elk Tracker is a reliable and versatile choice for hunters seeking top-notch performance.

Irish Setter, Elk Tracker, Men’s, 12″, Waterproof, Insulated 1000g, Hunting Boot, Brown, 8 D (Medium)

Pros: durable, has a removable memory foam footbed for comfort, great traction, multiple options for insulation, warm and waterproof, great ankle support

Cons: Heavy, leather may require upkeep

6. Danner Vital

The Danner Vital is a reliable choice that offers a blend of durability and functionality, making it an excellent option for hunters dealing with Achilles tendonitis. These boots prioritize your comfort and foot health, featuring a cushioned footbed, waterproof lining, and a supportive midsole to ensure your Achilles tendon remains pain-free and protected.

Personal experience: During my last elk hunt in Colorado’s GMU 82, I relied on the Danner Vital boots. The rugged terrain in this unit can be challenging, but these boots performed exceptionally well. I experienced great comfort throughout the entire hunt, thanks to their well-designed features. The 800 gram insulation provided ample warmth in the cool temperatures, allowing me to stay on my feet for the entire 5-day hunt. I highly recommend these boots not only for their performance but also for their outstanding comfort and warmth.

Consider opting for a version of the Danner Vital with less insulation if you tend to experience sweaty feet during physical activity. This can help prevent excessive moisture buildup and improve overall comfort during your hunting adventures. The Danner Vital is available in different insulation options, allowing you to choose the one that best suits your needs and preferences.

Danner 415608D Vital 8″ Realtree Edge 800G 8D

Pros: affordable, versatile, lightweight, and comfortable

Cons: questionable waterproofing

Are Insulated Hunting Boots Necessary?

Insulated hunting boots can be necessary depending on the specific hunting conditions and the climate you’ll be hunting in.

Here are a few factors to consider:

1. Cold Weather: If you’re hunting in cold weather or winter conditions, insulated boots can provide essential warmth and help prevent your feet from getting cold or frostbite. Insulation materials like Thinsulate™ or other synthetic or natural fibers trap body heat and keep your feet warm.

2. Extreme Temperatures: If you’re hunting in extremely cold temperatures, such as in the Arctic or during late-season hunts, insulated boots are highly recommended. They offer additional protection against frigid temperatures and maintain warmth even when you’re stationary for extended periods.

3. Early Morning and Late Evening Hunts: During the early morning or late evening hours, temperatures can be cooler, especially in transitional seasons like fall or spring. Insulated boots can keep your feet comfortable and prevent discomfort caused by cold temperatures during these times.

4. Stand Hunting or Still Hunting: If you engage in stand hunting or still hunting where you spend extended periods of time in one location, insulated boots are beneficial. They provide insulation against the cold ground and help maintain warmth when you’re not moving much.

5. Hunting in Wet Conditions: Insulated boots often come with waterproof or water-resistant features. If you’re hunting in wet or damp environments, such as marshes or swamps, insulated boots can keep your feet dry and warm.

However, it’s worth noting that insulated boots may not be necessary for every hunting situation. If you hunt in warmer climates or engage in active pursuits where your body generates enough heat to keep your feet warm, you might opt for non-insulated boots for better breathability and comfort.

Ultimately, the decision to wear insulated hunting boots depends on your specific hunting conditions, the weather, and your personal comfort preferences. It’s essential to assess your needs and choose the appropriate footwear accordingly.

Conclusion:

With the right selection of hunting boots and proper care, Achilles tendonitis doesn’t have to hinder your hunting adventures. Prioritize boots that offer the necessary support, cushioning, and stability to alleviate strain on the Achilles tendon.

Remember, if you continue to experience persistent pain or discomfort, it’s essential to seek professional advice from a physical therapist or healthcare provider. Don’t let Achilles tendonitis hold you back from pursuing your passion for hunting. Equip yourself with the right gear, take care of your body, and venture into the wild with confidence.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

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Achilles Tendonitis: Best Treatment to Fix Pain and Weakness

by Taylor Kuhlmann, PT, DPT, CSCS | Foot and Ankle

Achilles Tendonitis: Best Treatment to Fix Pain and Weakness

Introduction
Understanding Achilles Tendonitis
How to Improve Ankle Mobility
Symptoms of Achilles Tendonitis Ankle
The Impact on Hunters
The Importance of Preparation
Taking Prompt Action
PT Exercises for Achilles Tendonitis
Exercises to Improve Ankle Mobility
Conclusion

Introduction:

The Achilles tendon plays a crucial role in our ability to move, allowing us to propel ourselves forward when walking or running. Unfortunately, Achilles tendonitis is a common condition that can cause pain along this vital tendon. In this article, we will explore the causes of Achilles tendonitis, common symptoms, its impact on hunters, and most importantly, effective strategies for preventing it.

Understanding Achilles Tendonitis:

How do you know if you have bad ankle mobility?

Limited ankle mobility is a common issue that contributes to conditions like Achilles tendonitis. By recognizing the signs of ankle mobility issues and conducting self-assessments, hunters can identify potential risks. A useful self-assessment technique is the “knee-to-wall” test. Kneel in front of a wall, place your foot about a hand-width away, and lean forward, attempting to touch your knee to the wall while keeping your heel on the floor. By measuring the distance and assessing tightness, you can gauge your ankle mobility.

No pain or a hand-width distance between the foot and wall is considered a normal test.

How to Improve Ankle Mobility:

The knee-to-wall test itself serves as an ankle mobility exercise. However, if you experience ankle mobility issues or tightness, targeted ankle mobility and strengthening exercises can help improve the situation. Pinching in the anterior ankle may indicate a restriction within the ankle joint and can be addressed by frequently performing the knee-to-wall test. Calf muscle tightness or tightness along the Achilles tendon may improve with stretching and strengthening exercises.

At the end of this post, we will explore exercises to address ankle mobility concerns.

Symptoms of Achilles Tendonitis Ankle:

Recognizing the symptoms of Achilles tendonitis is crucial for early intervention and effective treatment. Common symptoms include:

1. Calf and Ankle Tightness:

One of the initial signs of Achilles tendonitis is a feeling of tightness along the Achilles tendon and calf muscles. This tightness often leads to stiffness and restricted mobility when attempting to move the foot and ankle, particularly when pulling the foot and toes up. This movement puts strain on the muscle and Achilles tendon, exacerbating the discomfort.

2. Heel Pain while Walking or Running:

A distinct symptom of Achilles tendonitis is pain in the backside of the heel, particularly when weight is placed on the toes during walking or running. This pain is often significant enough to cause individuals to develop a limp to alleviate pressure on the affected area.

3. Visible Nodule or Lump in the Achilles Tendon:

In moderate-to-severe cases of Achilles tendonitis, a physical and palpable nodule may be noticeable along the Achilles tendon. This nodule is a visible manifestation of the inflammation and can contribute to the discomfort experienced.

4. Sharp, Radiating Pain in the Calf or Heel:

Localized pain at the point where the Achilles tendon inserts into the heel bone or in the middle portion of the tendon itself.

5. Pain when Walking on Tip-Toes:

Contracting the calf muscle and putting stress on the inflamed area can elicit pain in individuals with Achilles tendonitis. Walking on tip-toes, which engages the calf muscle, can exacerbate the discomfort and further highlight the presence of this condition.

The Impact on Hunters:

Hunters, who regularly participate in activities like hiking across uneven terains, face an increased vulnerability to achilles tendonitis. This condition often manifests with symptoms after engaging in pursuits such as elk hunting in mountainous regionds or upland hunting. In order to minimize the risk, hunters should prioritize physical preparation to decrease the liklihood of developing this painful ailment

The varied terrains encountered during activities like hiking, elk hunting in the moutnains, or upland hunting can exert added pressure on the Achilles tendon. The repetitive motions involved in these pursuits, such as climbing, descending, or traversing challenging surfaces, can result in overuse and strain on the tendon.

The Importance of Preparation:

Many hunters who experience Achilles tendonitis share a common factor: a lack of preparation before their hunting trips. Physical preparation is key to reducing the risk. Hunters should engage in regular physical activity, maintaining strength and flexibility in their calf muscles through exercises like calf raises and eccentric heel drops. Incorporating a variety of activities like hiking, running, and strength training will provide a comprehensive approach to fitness and injury prevention.

Taking Prompt Action:

If you experience any signs and symptoms of Achilles tendonitis, it is crucial to take prompt action to prevent the condition from becoming chronic. One of the first steps you should take is to rest the affected area. Avoid activities that aggravate the symptoms and allow your Achilles tendon time to heal. Additionally, applying ice to the area can provide initial relief by reducing pain and swelling. Use an ice pack or wrap ice in a towel and apply it to the Achilles tendon for approximately 15-20 minutes at a time.

Remember to always seek professional advice from a physical therapist or healthcare provider who can provide a comprehensive treatment plan tailored to your specific needs. They will guide you through the appropriate steps to manage and recover from Achilles tendonitis effectively.

Remaining active by performing pain-free activities is critical. Total rest, inactivity, is not recommended.

PT Exercises for Achilles Tendonitis

Jill Cook, a renowned expert in the field of tendinopathy, emphasizes a progressive loading program as her recommended approach for Achilles tendonitis. As a physical therapist who has worked with numerous clients and patients, I have developed an exercise program based on this principle. It’s important to note that while this program generally works well for patients with Achilles tendonitis, modifications to exercises and parameters may be necessary based on each individual’s symptoms.

Research has shown that exercise is the most supported treatment option for Achilles tendonitis. When performing exercises, it is crucial to manage pain levels. Ideally, the pain should remain at a 4-5 out of 10 or lower and should not worsen the following day. It is actually a positive sign if the pain improves or lessens after the first set or two of the isometric exercises.

If the pain and soreness become more severe the following day, it indicates that there may have been excessive stress or load on the tendon. In such cases, I recommend regressing the exercises by adjusting the sets, repetitions, or load. Once the pain subsides, I gradually progress the sets, repetitions, and load while always monitoring pain levels and the following day’s soreness.

Below is an Achilles Tendonitis protocol that I follow with many clients and patients who experience pain along the Achilles tendon.

Phase	Exercise	Description	Repetitions/Sets	Frequency
Phase 1: Isometric Exercises (Weeks 1-2)	Isometric Calf Raises	Stand near a wall or a stable surface for support. Push both feet into the ground, rise up onto your toes, and hold the position for 45 seconds.	5 sets	3-5 times daily
	Eccentric Heel Drops	Stand on a step with your heels hanging off the edge. Rise up onto your toes using your uninjured leg, then transfer your weight to your injured leg and slowly lower your heel below the step.	8-12 repetitions	3-5 times daily
		*By the end of week two, pain should be substantially better. One should be able to progress their activity level with normal activities of daily living, as well as in the gym.
Phase 2: Heavy Slow Resistance Training (Weeks 3-6)	Calf Raises	Stand on both feet near a wall or a stable surface for support. Rise up onto your toes using both legs, then slowly lower your heels below the step.	3 sets of 12-15 repetitions	Twice a day
	Eccentric Heel Drops	Stand on a step with your heels hanging off the edge. Rise up onto your toes using both legs, then transfer your weight to your injured leg and slowly lower your heel below the step.	3 sets of 12-15 repetitions	Twice a day
Phase 3: Plyometric Exercises (Weeks 7-10)	Double-Legged Calf Jumps	Stand on both feet with your knees slightly bent. Jump off the ground using both feet, propelling yourself upwards. Land softly and repeat.	3 sets of 10 jumps	Twice a day
	Single-Legged Calf Jumps	Stand on your injured leg with your knee slightly bent. Jump off the ground using your injured leg, propelling yourself upwards. Land softly and repeat.	3 sets of 10 jumps	Twice a day
Phase 4: Sport-Specific Exercises (Weeks 11+)	Sport-Specific Drills	Gradually incorporate activities related to your specific sport or activity that caused the Achilles tendonitis. Start with low-intensity drills and gradually increase the intensity and complexity over time.		3 times a week

General Guidelines:

- Perform these exercises 4-5 days a week, allowing for adequate rest and recovery on the remaining days.
- Monitor your pain levels during and after each session. Mild discomfort is acceptable, but avoid exacerbating pain.
- Focus on maintaining proper form and technique throughout each exercise.
- Progress gradually by increasing the number of repetitions, sets, or intensity level as tolerated.

Remember, this is a general exercise program based on Jill Cook’s recommendations. To ensure your safety and optimize your recovery, it is important to work with a qualified healthcare professional or physical therapist who can assess your specific condition and provide personalized guidance and adjustments.

Additionally, do not neglect the other muscles of your legs. There are numerous exercises that can benefit the entire leg while putting minimal stress on the calf and Achilles tendon. A comprehensive physical therapy or strengthening program should incorporate exercises for the entire leg and core to build a solid foundation and enhance the recovery process.

Exercises to Improve Ankle Mobility:

1. Half Kneeling Ankle Dorsiflexion with Mobilization:

Assume a half-kneeling position with one knee on the ground and the other foot positioned in front of you, flat on the floor. Keep your heel on the ground and gently lean your body weight forward, focusing on bringing your knee towards your toes. This exercise targets ankle dorsiflexion, which brings the top of your foot towards your shin and improves mobility in that direction.

2. Kneeling Ankle Plantarflexion Stretch:

Start by kneeling on the floor with your toes tucked under and the tops of your feet flat on the ground. Slowly sit back onto your heels, feeling the stretch in your ankles and the front of your feet. Hold this position for 20-30 seconds and then release. This stretch focuses on ankle plantarflexion, which is the movement that points your toes downward and helps increase flexibility in that direction.

3. Ankle 4-Way Movement:

This exercise involves moving your ankle in different directions to enhance its range of motion. Perform the following movements:

- - Dorsiflexion: Lift your toes towards your shin, aiming to bring your foot towards a 90-degree angle.
  - Plantarflexion: Point your toes away from your shin, trying to achieve a full downward pointing of the foot.
  - Inversion: Turn your foot inward, towards the midline of your body.
  - Eversion: Turn your foot outward, away from the midline of your body.

Perform 10-15 repetitions, 2-3 sets each, in each direction while focusing on smooth and controlled movements. A resistance band may be used to progress the load and elicit further strength and mobility improvements.

Conclusion:

As a physical therapist, strength and conditioning specialist, and avid hunter, I understand the challenges that hunters face when it comes to Achilles tendonitis. By prioritizing physical preparation, maintaining an active lifestyle, and promptly addressing any symptoms, hunters can significantly reduce the risk of developing this condition.

The provided exercise program, based on the recommendations of renowned expert Jill Cook, focuses on progressive loading and includes isometric exercises, heavy slow resistance training, plyometric exercises, and sport-specific drills. Additionally, improving ankle mobility through exercises like half kneeling ankle dorsiflexion with mobilization and ankle 4-way movement can further reduce the risk of Achilles tendonitis.

Remember, prevention is key. Stay active, eat well, and enjoy your hunting adventures pain-free. If you experience any symptoms or concerns, consult with a qualified healthcare professional or physical therapist for personalized guidance and treatment.

References

Current trends in tendinopathy management – PubMed (nih.gov)

Achilles Tendonitis: Best Treatment to Fix Pain and Weakness – Google Docs

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Can you feel a bulging disc with your hand?

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

Can you feel a bulging disc with your hand?

No, you cannot feel a bulging disc with your hand. The intervertebral discs are situated deep within the spine, positioned between adjacent vertebrae. Each disc is surrounded by layers of skin, fascia (connective tissue), muscles, and bony prominences of the spine (spinous processes). Even the most skilled hands cannot physically palpate deep enough to “feel” a bulging disc.

Does a bulging disc hurt when you press on it?

Although you can’t physically feel a bulging disc, there are indicators that can suggest its presence. Irritation caused by a bulging disc can lead to heightened sensitivity in the surrounding nerves. Consequently, you may experience pinpoint tenderness in the affected area, typically near the location of the bulging disc. This tenderness may be present along the spine and surrounding musculature. In some cases, it can also cause referred pain into the buttocks and result in symptoms such as sciatica, characterized by radiating pain into the thigh, hamstring, calf, or foot.

What are symptoms of a bulging disc?

A bulging disc can cause a range of symptoms depending on its location and the extent of compression or irritation it places on nearby structures. Here are common symptoms associated with a bulging disc:

1. Back or Neck Pain

You may experience localized pain in the area of the bulging disc. In the case of a bulging disc in the cervical (neck) spine, this pain can radiate to the shoulders and arms. For a bulging disc in the lumbar (lower back) spine, the pain can radiate to the buttocks and legs.

2. Numbness and Tingling

Compression of nerves by a bulging disc can lead to numbness, tingling, or a “pins and needles” sensation. These sensations may occur in the affected area, such as the neck, shoulders, arms, buttocks, or legs.

3. Muscle Weakness

A bulging disc can impinge on nerves responsible for muscle control, leading to weakness or difficulty with certain movements. This weakness may affect specific muscles or muscle groups associated with the affected nerve pathway.

4. Radiating Pain

In some cases, a bulging disc can cause radiating pain known as radicular pain. This pain follows the path of the compressed nerve, resulting in shooting or sharp sensations that travel from the spine to other areas of the body. For example, a bulging disc in the lumbar spine can cause sciatica, characterized by radiating pain down the buttocks, thigh, calf, or foot.

5. Changes in Sensation

Along with numbness and tingling, you may experience altered sensation in the affected areas. This can include hypersensitivity, a feeling of heaviness, or a loss of sensation.

6. Limited Range of Motion

A bulging disc can restrict the normal movement of the spine, leading to stiffness and a reduced range of motion. This limitation may affect activities such as bending, twisting, or lifting.

Do I have a bulging disc?

Maybe. Maybe not. It might not matter.

It’s important to note that the severity and combination of symptoms can vary widely from person to person. Additionally, not all individuals with a bulging disc will experience symptoms, as some cases may remain asymptomatic.

A very high level research study that I refer many patients to is a study that highlights the prevalence of asymptomatic individuals with a confirmed bulging disc via MRI. In other words, there are individuals who have bulging discs in their spines but do not report any symptoms or discomfort in their backs. This suggests that the presence of a bulging disc alone may not be the sole cause of back pain, and other factors or mechanisms may contribute to the development of symptoms. It highlights the complexity of the relationship between spinal abnormalities and the experience of pain, emphasizing the need for a comprehensive assessment and consideration of various factors when evaluating and treating back pain.

How can I test myself for a herniated disc?

As a physical therapist and strength and conditioning specialist, I often encounter individuals seeking ways to self-assess the possibility of a herniated disc. While self-diagnosis should not replace a professional evaluation, understanding certain tests can provide valuable insights.

The Slump Test is a diagnostic examination that helps assess the integrity of the nerves and discs in the lower back and legs.

It is typically performed while seated on the edge of a chair or table, following these steps:

- 1. Sit upright with good posture, and ensure your feet are flat on the ground.
  2. Begin by gently slumping your shoulders forward, rounding your back.
  3. While maintaining the slumped position, slowly extend one leg at a time, raising it off the ground.
  4. As you extend your leg, simultaneously flex your neck, bending it forward, and tuck your chin towards your chest.
  5. Finally, try to straighten your knee completely while keeping your foot dorsiflexed (toes pointing towards you).

During the Slump Test, a positive result may indicate the presence of nerve irritation or compression, potentially caused by a herniated disc. Here are the key signs that suggest a positive Slump Test:

- - Reproduction of Pain: You may experience a sharp or shooting pain, tingling, or numbness in your lower back, buttocks, thigh, calf, or foot. This discomfort may travel along the path of the affected nerve.
  - Increased Symptoms with Neck Flexion: When you flex your neck forward and tuck your chin, it can exacerbate the pain, tingling, or numbness in your lower back, buttocks, or legs.
  - Sensation Changes: You may notice altered sensation, such as pins and needles, tingling, or numbness in specific areas along the affected nerve pathway.

Remember, self-diagnosis and self-treatment are not recommended. If you suspect a herniated disc or are experiencing persistent pain, tingling, or numbness in your back, buttocks, or legs, consult with a healthcare professional for a comprehensive evaluation and personalized care.

Signs bulging disc is getting worse?

Signs that a bulging disc is getting worse can vary depending on the specific circumstances and location of the disc. However, there are several key indicators that may suggest a worsening condition. It’s important to note that these signs should be evaluated by a healthcare professional for an accurate diagnosis and appropriate management. Let’s explore some of these signs:

Peripheralization vs Centralization

Peripheralization and centralization refer to the pattern of symptoms and their location in relation to the spine. Peripheralization occurs when the pain or other symptoms extend further down the arm or leg, away from the spine. This may indicate worsening nerve compression or irritation. On the other hand, centralization occurs when symptoms begin to move closer to the spine, which can be a positive sign indicating the body’s response to treatment.

Bowel and Bladder Changes

In more severe cases, a bulging disc can compress the nerves that control bowel and bladder function. If you notice sudden changes in your ability to control urination or bowel movements, such as difficulty initiating or stopping, loss of bladder or bowel control, or changes in bowel habits, it is crucial to seek immediate medical attention as it may indicate a serious condition known as cauda equina syndrome.

Saddle Anesthesia

Saddle anesthesia refers to a loss of sensation in the areas that would come into contact with a saddle, such as the inner thighs, buttocks, and perineal region. It can be a concerning symptom associated with nerve compression in the lower spinal region. If you experience saddle anesthesia, it is important to consult a healthcare professional promptly.

Leg Instability

Worsening symptoms from a bulging disc can lead to weakness or instability in the legs. You may notice difficulty with balance, coordination, or changes in your ability to walk or perform daily activities. This can be a result of nerve compression affecting the motor function of the leg muscles. Any new or significant changes in leg strength or stability should be assessed by a healthcare professional.

If you experience any of these signs or have concerns about a bulging disc, it is crucial to consult with a healthcare professional, such as a spine specialist or physical therapist. They can conduct a thorough evaluation, provide an accurate diagnosis, and recommend appropriate treatment options to address the worsening symptoms and prevent further complications. Early intervention and proper management are essential for optimizing outcomes and promoting recovery.

Click here for an EASY exercise routine to help reduce back pain from a bulging disc!

Source: MRI Findings of Disc Degeneration are More Prevalent in Adults with Low Back Pain than in Asymptomatic Controls: A Systematic Review and Meta-Analysis – PMC (nih.gov)

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

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.

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

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.

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

5 GREAT Tips for Improving Shoulder Pain After Archery

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

5 GREAT Tips for Improving Shoulder Pain After Archery

If you’re an archer or bowhunter dealing with shoulder pain, you don’t have to give up your passion – there are steps you can take to manage pain and enjoy your time in the field. As a physical therapist and avid hunter, I know that the shoulder joint is one of the most common body parts that can prevent us from shooting a bow or, in the worst case, keep us from the tree stand during the hunting season.

In fact, a systematic review written by Lucas et al. found that a significant proportion of the world’s population will experience shoulder pain daily, yearly, and throughout a lifetime [1]. As a physical therapist, shoulder pain is one of the most common symptoms, behind low back and knee pain, that I see in the clinic on a daily basis.

Archers and bowhunters must be proactive at monitoring their aches and pains to stay ahead of their game. A seemingly minor injury can hang around, cause further dysfunction, and eventually ground us from the sport we love. The shoulder joint sacrifices stability for mobility, making it more susceptible to injury during archery or bowhunting compared to a more stable hip or knee joint.

Shoulder pain in bow hunters can be caused by:

Poor and faulty shooting mechanics
Muscle imbalances
Repetitive/overuse injuries
A lack of mobility
Strength deficits
Irritated neural tissue from the neck
Improper bow set-up, i.e., draw length and weight.

There are hunters who have had to make the switch to a crossbow because of nagging shoulder pain and weakness. I don’t know about you, but shooting a compound or recurve bow is what makes a hunt so thrilling. The timing of the draw, the anchor, holding at full draw, and waiting for that buck to take one last step before you release the arrow is such an adrenaline rush. To make the situation more breathtaking is that this is all happening while trying to blend in with the vegetation 20 feet off the ground. Man, it gives me the chills writing this! Can you say buck fever?!

Moments like these are exactly why I created High Caliber Health. I guide hunters on their health and wellness journey so they can continue experiencing moments like these. I never want an injury or nagging pain to keep you from shooting a bow or taking a shot at your target buck.

Unfortunately, reducing shoulder pain is not a one-size-fits-all solution and can take time. Some people will respond entirely differently than others. What works for you may or may not work for your best friend or family member.

As a physical therapist and certified strength and conditioning specialist, I strive to stay up-to-date with current literature to provide the best practices in helping my clients. In future blog posts, I will discuss shoulder mobility and strengthening exercises to help build archery-proof shoulders. Stay tuned!

If you’ve stumbled upon this article, then you’re probably looking for some guidance. Let’s get to the good stuff!

The 5 BEST Tips to Improve Shoulder Pain for Bow Hunters:

1. Identify the underlying cause of pain

As a physical therapist and certified strength and conditioning specialist, it’s essential to identify the underlying cause of your shoulder pain. This will allow you to effectively fix the issue and reduce pain, instead of chasing symptoms and running in circles. Don’t just treat your symptoms; ignoring the underlying issue can create a snowball effect and cause further issues down the road.

The shoulder is made up of many moving parts, making it difficult to identify the exact cause of dysfunction and pain. My goal is to simplify the shoulder complex so that you can identify the issue and alleviate your own pain, allowing you to continue shooting a bow.

When people talk about the shoulder, they often only think about the individual ball and socket joint, known as the glenohumeral joint, instead of considering the entire shoulder complex. It’s important to understand the basic anatomy of the shoulder and how it’s supposed to move to effectively address your pain.

The shoulder complex is composed of four individual joints:

Sternoclavicular joint
Acromioclavicular joint
Glenohumeral joint
Scapulothoracic joint

All of these joints are connected by muscles, ligaments, tendons, and connective tissue. These joints must communicate and move in a coordinated manner, just like the parts of a bow. If one of these joints isn’t moving correctly, it will require another area to compensate, which can eventually cause dysfunction within the shoulder complex.

In bowhunters, shoulder pain is often caused by a dysfunction with the scapulothoracic joint, specifically the shoulder blade (scapula) and surrounding musculature. It’s important to ensure that the scapula has adequate stability and mobility to create a solid foundation for the shoulder joint while drawing and shooting a bow. However, given the complexity of the shoulder complex – it’s essential to look at the big picture to identify the cause of dysfunction.

Pro tip: Video yourself in slow motion while shooting a bow. This will allow you to critique your form and identify any shooting flaws that may contribute to shoulder pain.

2. Stretch before and after shooting

Warming up the body before any physical activity is generally a good idea to help reduce the risk of injury. Shooting a bow can be demanding on the body due to the repetitive nature of the sport.

Start your target practice or hunt with a dynamic warm-up. A dynamic warm-up increases blood flow and activates the musculature required to shoot a bow. This will allow you to take advantage of the entire practice session, from the first to last arrow, and be prepared to draw on your target buck.

Our muscles, joints, and nervous system perform at a much higher level following an adequate warm-up. Gradually increasing the range of motion and amplitude of movements throughout a warm-up will prepare the shoulder for the first shot on the range or the one shot from a tree stand. The quality of target practice is much greater after a dynamic warm-up rather than starting out cold.

A dynamic warm-up before shooting a bow and arrow offers the following benefits:

Increases blood flow
Improves flexibility
Enhances focus and concentration
Boosts accuracy
Activates the muscles
Improves muscle function

After finishing your target practice or hunt, it’s recommended to cool down to minimize soreness. This can include performing light, static stretches for the muscles used during the activity.

Pro tip: Throw a resistance band in your hunting bag to incorporate into your dynamic warm-up routine before a hunt or target practice.

3. Maintain proper form and technique

Archery and bowhunting require repetitive shooting and practice for the greatest success. The shoulder joint is an incongruous, ball-and-socket joint that allows for considerable arm movement, which predisposes the joint to potential instability and, thus, shoulder pain.

It is essential to adapt proper shooting form and technique to help minimize abnormal stress through the shoulder joint. Taking pictures or videos of your target practice can help you review your shooting form and identify any flaws.

Proper shooting technique can be achieved by:

Establishing a solid base of support
Placing feet shoulder-width apart for balance and stability
Keeping feet, hips, and shoulders stacked above one another
Drawing the bow with low shoulders
Drawing the bow with a high draw elbow, at the level of the nose or eyes
Having a relaxed grip on the bow handle
Anchoring the string in a consistent spot
Anchoring the release hand in a consistent spot along the jaw or cheek
Relaxing and breathing during the draw, anchor, and release
Practicing a consistent release and follow through

At full draw, an archer should be in a relaxed T position with both shoulder blades engaged “down and back” as they wait to release the arrow at their target.

Pro-tip: Be aware of these common flaws in shooting form and technique so you don’t acquire a bad habit and increase your risk of injury.

4. Exercise regularly

Newton’s first law of motion, “a body in motion will stay in motion,” holds true. Regular exercise maximizes the strength, stability, and range of motion necessary to perform hunting activities.

When it comes to exercise, there is no wrong exercise. Find a program or routine that works for you and your schedule. Consistency is key – stick with the program for the best results. A good exercise program should include strength training, mobility training, and endurance training. Improving overall strength will help increase the draw weight and reduce the risk of injury when shooting a bow and arrow.

Pro-tip: Track your daily protein intake for one week to determine whether or not you are meeting your daily recommendation. I’ve found that a majority of us do not consume enough protein. If this is the case, a protein supplement is recommended.

5. Allow time for recovery

Passionate bow hunters and archers can shoot more than 100 arrows in a session. It may be advisable to allow one or two recovery days between high-volume sessions. Listen to your body and let the soreness guide the number of arrows you shoot in one session, as well as the frequency of practice sessions in a week.

This can be particularly important when returning to shooting a bow after the off-season. If you haven’t shot your bow since you tagged out last season, you may need more recovery time between sessions until your muscles are conditioned to handle the repetitive stress of shooting a bow.

Pro-tip: Spend rest days shed hunting, checking trail cameras, or cross-training.

Summary

Shoulder pain is a common issue that all bowhunters and archers will face at some point in their life. By following these five tips, you will prioritize shoulder health and enjoy the sport with much less pain.

Improving shoulder pain for bowhunters requires a multifaceted approach. Identifying the underlying cause of pain, practicing good form, stretching and strengthening exercises, and allowing recovery days can all help to alleviate shoulder pain and allow you to continue enjoying the sport of bow hunting. It can be very beneficial to work with a physical therapist or strength and conditioning specialist to develop a personalized plan to address your specific needs and goals.

Source: Lucas, J., van Doorn, P., Hegedus, E. et al. A systematic review of the global prevalence and incidence of shoulder pain. BMC Musculoskelet Disord 23, 1073 (2022). https://doi.org/10.1186/s12891-022-05973-8

Best Posture for Archery

by Taylor Kuhlmann, PT, DPT, CSCS | Mar 26, 2024 | Archery Form

In the world of archery, precision and consistency reign supreme, making proper posture not just a matter of form, but a crucial component of success.

Why Does My Neck Hurt After Archery?

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Archer’s Elbow: Tips for Managing Lateral Epicondylitis

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What Do Hunters Need the Most? A Hunter’s List

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EMOM Workout for Bulging Disc: STOP Back and Leg Pain with this EASY (20 minute) EMOM Workout!

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This quick 20 minute EMOM workout is designed by a Doctor of Physical Therapy to help reduce pain from a bulging disc.

How Do I Increase Draw Weight for Archery?

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Training for higher draw weight demands a holistic strategy that encompasses strength training, consistent shooting practice, proper nutrition, and flexibility upkeep.

25 Exercises to Increase Draw Weight

by Taylor Kuhlmann, PT, DPT, CSCS | Aug 8, 2023 | Exercises

Not only does a higher draw weight lead to ethical and lethal shots, but it also enhances your overall hunting prowess. Follow these 25 exercises to increase draw weight.

Pain in Bottom of Foot: Plantar Fasciitis

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If you’ve been experiencing pain in the bottom of your foot, particularly near the heel, you may be dealing with a common condition called plantar fasciitis.

The Health Benefits of Trekking Poles

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11 Best Exercise Equipment for Shoulders

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These 11 exercise equipment options for shoulder pain relief are affordable, user-friendly, and highly effective in reducing shoulder pain and improving overall function.

6 Best Hunting Boots for Achilles Tendonitis

by Taylor Kuhlmann, PT, DPT, CSCS | Jun 14, 2023 | Foot and Ankle

As a physical therapist, strength and conditioning specialist, and avid hunter, I understand the importance of making an informed decision before investing hundreds of dollars in a pair of boots.

Achilles Tendonitis: Best Treatment to Fix Pain and Weakness

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Can you feel a bulging disc with your hand?

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

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Exercise isn’t just about staying fit—it’s about boosting your stamina, reducing pain, and unleashing your inner hunting beast!

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

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6 Tips for Safe Tree Stand Climbing After Knee Replacement Surgery

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How to Avoid Common Hunting-Related Injuries and Aches

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Hunting After a Total Knee Replacement | The Return to Hunting

by Taylor Kuhlmann, PT, DPT, CSCS | Apr 25, 2024 | High Caliber Health

Stretches for Neck Pain After Archery

by Taylor Kuhlmann, PT, DPT, CSCS | Feb 18, 2024 | Exercises

Muscle tightness can cause neck pain after archery. In this blog post, I highlight 3 stretches that can help reduce muscle tightness and neck pain after archery.

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Hunting After a Total Knee Replacement | The Return to Hunting

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

Hunting After a Total Knee Replacement | The Return to Hunting

Introduction

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

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

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

Hunting After a Total Knee Replacement (TKA)

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

Breakdown of Recovery Stages:

0-2 weeks:

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

2-4 Weeks:

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

4-6 Weeks:

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

6-8 Weeks:

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

8+ Weeks:

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

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

Managing expectations for physical abilities during each stage.

Walking After a Total Knee Replacement

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

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

1. Early Mobility:

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

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

2. Gradual Progression:

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

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

3. Weight-Bearing:

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

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

4. Proper Form:

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

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

5. Pacing Yourself:

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

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

6. Terrain Considerations:

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

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

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

Considerations for Hunting After a Total Knee Replacement

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

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

1. Type of Game:

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

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

2. Terrain:

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

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

3. Ground Cover:

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

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

4. Distance of Walking:

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

5. Lifting and Carrying:

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

6. Pacing Yourself:

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

7. Products:

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

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

Products to Help Reduce Pain After a Total Knee Replacement

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

Here are some of my top recommended products:

1. Knee Sleeve:

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

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

2. Kinesiotape:

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

3. Ice Compression:

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

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

4. Boots:

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

5. Exercise Equipment:

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

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

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

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

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

Exercises to Do 6 Months After a TKA

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

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

Here are some exercises recommended for this stage of rehabilitation:

1. Leg Press:

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

2. Lunges:

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

3. Step-ups:

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

4. Single-leg Balance:

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

5. Calf Raises:

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

6. Squats:

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

7. Deadlifts:

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

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

Conclusion

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

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

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

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

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

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

Stretches for Neck Pain After Archery

by Taylor Kuhlmann, PT, DPT, CSCS | Exercises

Stretches for Neck Pain After Archery

Introduction

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

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

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

Stretching for Archers and Bowhunters

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

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

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

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

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

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

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

What Muscles Should I Stretch for Neck Pain?

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

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

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

Upper Trapezius Muscle

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

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

Hit this stretch on a consistent basis for greatest results.

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

Upper Trap Muscle Stretch: Starting Position

1. Start in a neutral position

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

3. Add gentle overpressure

4. Keep shoulders down

5. Hold the stretch

6. Repeat 2-3 times on each side

Levator Scapula Muscle

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

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

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

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

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

1. Start in a neutral position

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

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

4. Add gentle overpressure

5. Keep shoulders Ddown

6. Hold the stretch

7. Repeat 2-3 times on each side

Scalene Muscles

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

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

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

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

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

1. Seated or standing position

2. Neutral head position

3. Right ear to right shoulder

4. Look up towards the ceiling

5. Hold the stretch

6. Repeat 2-3 times on each side

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

How Long Should I Hold a Stretch?

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

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

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

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

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

Conclusion

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

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

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

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

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Best Posture for Archery

Best Posture for Archery

Introduction

Understanding Spinal Positioning

1. Natural Position of the Spine

2. Hyperextension of the Lumbar Spine

3. Maintain a Neutral Spine while Shooting

Abdominal Bracing Techniques

What is Abdominal Bracing?

Engage the Core Muscles for Abdominal Bracing

Maintaining Abdominal Bracing throughout the Shooting Process

Does Posture Affect Archery Accuracy?

Improved Accuracy with Neutral Spine

Better Aiming and Consistency

Managing Injury Risk While Shooting a Bow

Hyperextension Injuries of the Lumbar Spine

Decrease Injury Risk with Abdominal Bracing

Tips for Preventing Overuse Injuries in Archery

Conclusion

About the Author

Why Does My Neck Hurt After Archery?

Why Does My Neck Hurt After Archery?

Introduction

Top 7 Causes of Neck Pain After Archery

1. Upper Trap Muscle Tightness

2. Head Tilt at Full Draw

3. Impaired Shoulder and Spinal Mobility

4. Muscle Weakness

5. Postural abnormalities

6. Previous Shoulder Injury

7. Cervical arthritis

Top Products to Reduce Neck Pain

Lacrosse ball

Trigger point cane

Massage gun

TENS Unit

Conclusion

About the Author

Archer’s Elbow: Tips for Managing Lateral Epicondylitis

Archer’s Elbow: Tips for Managing Lateral Epicondylitis

Table of Contents

Introduction

Understanding Lateral Epicondylitis

Recognizing the Symptoms

1. Pain with Gripping and Shooting

2. Decreased Elbow Range of Motion

3. Decreased Grip Strength

4. Pain at the Lateral Elbow

5. Pain with Extending Index and Middle Fingers

Effective Treatments for Lateral Epicondylitis

1. Ice Massage

An ice massage typically progresses through four phases:

2. Cross-Friction Massage

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

3. Wrist Extension Isometrics

Here’s how to perform wrist extension isometric exercises:

4. Wrist Flexion Isometrics

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

5. Eccentric Exercises

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

6. Wrist Flexion/Extension Stretches

Useful Products for Bowhunters

1. Epicondylar Counterforce brace

2. Alternative Release with Wrist Strap

3. Kinesiotape:

Smart Modifications to Your Routine

1. Decrease Shooting Volume

2. Focus on Alternative Strength Training

3. Decrease Draw Weight

Summary

About the Author

What Do Hunters Need the Most? A Hunter’s List

What Do Hunters Need the Most? A Hunter’s List

Table of Contents

Introduction

Heated Insoles

Heated Vest

Cleaning Knife

Rechargeable Hand Warmer

Rechargeable Hunting Socks