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

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

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

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

Your foot is more than a rigid platform inside your shoe. It is a dynamic structure made up of bones, joints, muscles, tendons, ligaments, and sensory receptors that help you: Absorb force Adapt to the ground Maintain balance Push off while walking or running Control the arch Transfer force into the leg The short-foot exercise is a simple drill used to improve awareness and activation of the small muscles that support the foot. It may be useful for runners, hikers, skiers, li

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

Modern Chiropractic Care: Evidence-Informed Treatment, Rehabilitation and Better Patient Outcomes Modern chiropractic care should be more than a quick adjustment, a generic treatment plan, or a collection of impressive-looking technologies. At its best, contemporary chiropractic care combines: A thorough clinical assessment Evidence-informed decision-making Clear communication Appropriate hands-on treatment Active rehabilitation Measurable functional goals Selective use of te

Chiropractic care is often associated with back pain, but a thoughtful treatment plan can involve much more than a spinal adjustment. For active adults, workers, athletes, and people recovering from injury, chiropractic care may help reduce certain musculoskeletal symptoms, improve comfortable joint movement, and make it easier to participate in rehabilitation. The goal should not be to “perfectly align” the body or promise that an adjustment will transform every aspect of he

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

Recovering from an injury, surgery, or prolonged period of pain usually takes more than rest. Rest may be important during the early stages of healing, but the body also needs an appropriate return to movement and load. That is where rehabilitation exercises become valuable. A well-designed rehabilitation program can help you: Restore comfortable movement Rebuild strength and endurance Improve balance and coordination Increase tolerance for everyday activity Prepare injured t

Living with chronic pain can affect nearly every part of your day. It may change how you sleep, work, exercise, travel, socialize, and participate in the activities you enjoy. Even simple tasks can become frustrating when pain is unpredictable or persistent. Chronic pain is also rarely solved by one stretch, one treatment, or one lifestyle change. For many people, the most effective approach involves several strategies working together: Understanding the condition Gradually r