Elbow pain can sneak up on you. At first, it may just feel like a small ache when you grip, lift, swing, type, pull, or carry something. Then it starts showing up during workouts, yard work, pickleball, golf, tennis, climbing, biking, manual labor, or even simple daily tasks like opening a jar or holding a coffee mug. Many people assume all outside elbow pain is “tennis elbow.” But elbow pain is not always that simple. At Performance & Recovery Clinic in Basalt, we evaluate e

Some stretches target one muscle. The World’s Greatest Stretch targets almost everything. This full-body mobility drill combines a lunge, hip opener, hamstring stretch, thoracic rotation, shoulder reach, and ankle mobility into one flowing movement. That is why it is often used by athletes, runners, lifters, skiers, golfers, hikers, and active adults who want to prepare the body for movement. At Performance & Recovery Clinic, we like exercises like this because they do more t

Limited ankle motion can affect the entire lower body. If your ankle does not move well, your body may compensate through the foot, knee, hip, or lower back. You may notice it during: Squats Lunges Step-downs Running Hiking Skiing Walking downhill Kneeling Stairs Jumping and landing Getting into athletic positions One of the most important ankle movements is dorsiflexion. Dorsiflexion is the motion of bringing the shin forward over the foot or bringing the toes upward toward

Shoulder health is not just about flexibility. A healthy shoulder needs mobility, strength, endurance, timing, coordination, and control. That is especially true if you lift weights, play tennis or pickleball, golf, climb, swim, mountain bike, ski, throw, work with your hands, or spend long hours at a desk. One simple tool that can challenge the shoulder in a unique way is the gyro ball. A gyro ball creates rotational resistance that changes as the ball spins. To keep it movi

If your hips feel tight, your glutes feel “off,” or your lower back tends to take over during bridges, squats, deadlifts, skiing, running, or hiking, Kneeling Thrusters can be a useful exercise to add to your routine. This drill looks simple: you start in a tall-kneeling position, sit the hips back toward the heels, then drive the hips forward into a tall position. But when performed well, Kneeling Thrusters teach an important skill: How to extend the hips using the glutes wi

Tight calves can affect more than just how your lower legs feel. Calf stiffness may influence: Walking Running Hiking Skiing Squatting Lunging Jumping Landing Ankle mobility Foot mechanics Achilles tendon comfort Plantar heel tension If your calves feel constantly tight, sore, or restricted, Calf Crushers can be a useful self-release drill to add to your warm-up or recovery routine. The goal is not to aggressively smash the calf or “break up” tissue. The goal is to apply cont

Tension between the shoulder blades is one of the most common complaints we hear from active adults, desk workers, cyclists, skiers, lifters, golfers, and people who spend long hours driving or working at a computer. You may feel it as: A knot between the shoulder blades Tightness around the rhomboids Aching in the mid-back Stiffness after sitting Discomfort with rowing or pulling exercises Burning between the shoulder blades Neck and upper-trap tension Difficulty opening the

If you want stronger knees, better quad control, and more resilience for skiing, running, hiking, jumping, and lifting, Reverse Nordic Curls are one of the most valuable exercises to understand. They look simple. You kneel down, keep the hips extended, and slowly lean backward. But when performed correctly, Reverse Nordic Curls create a strong challenge through the quadriceps and the front of the thighs. They can help improve quad strength, tendon capacity, knee control, and

Tightness in the back of the hip can be frustrating. You might feel it when you: Sit for long periods Drive Run Hike uphill Ski Lift Squat Cross one leg over the other Get out of the car Roll over in bed Many people describe this area as the “piriformis,” but the back of the hip is more complex than one small muscle. The deep gluteal region includes the glute muscles, piriformis, other deep hip rotators, connective tissue, and nearby nerves, including the sciatic nerve. A Fig

Tight hamstrings are one of the most common complaints we hear from active adults. But here is the important part: That “tight hamstring” feeling is not always just a muscle flexibility problem. Sometimes the sensation behind the leg involves the sciatic nerve pathway, calf tension, lower-back sensitivity, or simply the body’s response to prolonged sitting, running, lifting, skiing, or hiking. That is where Elephant Walks can be useful. Elephant Walks are a dynamic mobility e

Your wrists and forearms work harder than most people realize. They help you: Grip Type Text Lift Push Pull Carry Bike Climb Swing a golf club Hold ski poles Use tools Support body weight during exercise When the wrists, forearms, hands, or elbows become stiff or overloaded, everyday tasks can start to feel uncomfortable. You may notice tightness while typing, pain with gripping, stiffness after lifting, or discomfort during activities like cycling, climbing, golf, tennis, pi

Glute bridges look simple, but they are one of the most useful foundational exercises for people dealing with lower-back discomfort, hip weakness, poor pelvic control, knee collapse, or difficulty activating the glutes. The exercise teaches your body how to extend the hips without overusing the lower back. That matters because many people with lower-back tightness, hip pain, knee pain, or poor single-leg stability are not lacking effort. They are often struggling with coordin

If your shoulders feel stiff, your upper back feels rounded, or your chest feels tight after sitting, driving, cycling, lifting, or working at a computer, Foam Roller Angels can be a simple and effective mobility drill to add to your routine. This exercise combines three useful goals: Opening the front of the chest Encouraging upper-back extension Improving shoulder-blade movement Helping you feel how the ribs, spine, and shoulders work together Preparing the upper body for b

Hamstring tightness can affect bending, running, lifting, hiking, skiing, and many everyday activities. But not every hamstring stretch is equally effective—or equally comfortable. The best stretch is not necessarily the one that allows you to reach the farthest. It is the one that places controlled tension through the hamstrings while keeping your spine and pelvis in a position that matches your goal. Watch: The Best Hamstring Stretch Video:https://youtu.be/-o3zO0Zh0qw?si=dB

Pain traveling from the lower back or buttock into the leg is often described as sciatica. Depending on the underlying cause, symptoms may include: Buttock or leg pain Burning or electric sensations Numbness or tingling Tightness behind the thigh Symptoms extending into the calf or foot Discomfort with sitting, bending, or straightening the leg When the nervous system is sensitive, aggressively stretching the hamstrings is not always the best solution. What feels like a “tigh

When pain, stiffness, or muscle tension keeps interfering with activity, many people want an option that supports recovery without needles, medication, or additional strain on the body. Pulsed Electromagnetic Field therapy, commonly called PEMF therapy, is a noninvasive treatment that uses controlled electromagnetic pulses around a targeted area of the body. At Performance & Recovery Clinic in Basalt, we use a professional PMST loop applicator that can be positioned around ar

Blood circulation plays a vital role in nearly every system of the body. Your heart, arteries, veins, and capillaries work together to: Deliver oxygen and nutrients Carry hormones Remove metabolic waste Regulate body temperature Support immune function Help working muscles meet the demands of activity For active adults, healthy circulation supports the ability to walk, hike, ski, cycle, run, recover from exercise, and tolerate long days on your feet. However, symptoms such as

Cold hands, tired legs, swelling, or muscle cramps are often casually described as “poor circulation.” Sometimes those sensations are related to inactivity, prolonged sitting, cold temperatures, or normal muscular fatigue. In other cases, they may be associated with a medical condition involving the arteries, veins, heart, nerves, or metabolism. That distinction matters. Improving general cardiovascular health is different from treating peripheral artery disease, a blood clot

Getting to a healthcare appointment is not always convenient. You may be recovering from an injury, managing limited mobility, caring for a family member, visiting the Roaring Fork Valley, or trying to fit treatment into a demanding work and travel schedule. In other cases, leaving home is possible—but receiving care privately at your home, hotel, or residence is simply more practical. Chiropractic house calls bring selected musculoskeletal services directly to you. At Perfor

NAD+ Push Patches: What to Know About Iontophoretic NAD+ Delivery Interest in NAD+ has grown rapidly among people looking for new ways to support energy, exercise recovery, healthy aging, and general wellness. You may have seen NAD+ offered through: Intravenous infusions Injections Oral supplements NAD+ precursors such as nicotinamide riboside Transdermal patches Electrically assisted delivery systems One emerging option is the NAD+ Push Patch, which uses a small electrical c