RecoverRx Performance and Recovery Blog
This blog is dedicated to all things from recovery to performance. Our industry expert Physical Therapists provide evidence based information and opinions educating our readers on how to optimize their health in order to be able to overcome injuries and live the life they were meant to live!
Double-Jointed Elbows Might Be Hurting You More Than You Think
You might think having double-jointed elbows is just a quirky trait. But if your elbows bend further than they should, it could be a sign of something more serious.
Hypermobility can feel like a cool party trick, but it often comes with pain, instability, and even injuries. Many people with overly flexible joints don’t realize they might have Ehlers-Danlos syndrome (EDS) or generalized hypermobility spectrum disorder (HSD).
EDS affects the connective tissues that support your joints, skin, and organs. When your body doesn’t produce strong collagen, your joints become too loose. This can lead to:
– Frequent joint pain or dislocations
– Unstable movement that causes injuries
– Chronic fatigue from overworked muscles trying to compensate
– Digestive or cardiovascular issues in more severe cases
If your elbows hyperextend, it’s worth paying attention to other symptoms. Ignoring the signs can lead to long-term joint damage and chronic pain. Understanding the connection between hypermobility and EDS can help you take control of your health before symptoms worsen.
Best Exercises for Diastasis Recti: Empowering Women’s Health
The best exercises for diastasis recti include diaphragmatic breathing, abdominal bracing, pelvic tilts, heel slides, toe taps, and controlled core exercises that help rebuild abdominal
Shoulder Internal Rotation: The Key to Pain-Free Movement
If reaching behind your back feels stiff or painful, you’re not the only one. That tight, stuck feeling can sneak up on you and make everyday tasks way harder than they should be. Shoulder internal rotation plays a big role in your daily movement. You rely on it to do simple things like putting on a jacket, buckling your seatbelt, or scratching your back.
When your shoulder doesn’t rotate properly, you start compensating. That can lead to discomfort in your neck, upper back, or even your opposite shoulder.
Some of the most common causes of poor shoulder internal rotation include:
Tight or shortened muscles around the back of the shoulder
Limited joint mobility
Old injuries that haven’t healed properly
Sitting for long periods with rounded shoulders
You don’t have to live with it. With the right stretches, strengthening, and hands-on care, you can restore your shoulder’s full range and move more freely again.
Healing Pain on the Inside of Your Knee When Bending and Straightening
That sharp or nagging pain on the inside of your knee every time you bend or straighten your leg? It’s frustrating, uncomfortable, and honestly a little scary. You might be wondering what caused it, how serious it is, or whether you’re making it worse without even realizing it.
As physical therapists, we see this type of pain all the time. Whether it’s from a recent injury or something that’s been slowly building, medial knee pain can show up from several sources, and each one needs a different approach.
You don’t have to live with that discomfort or let it limit what you love doing. Let’s explore:
What might be happening inside your knee
Why the pain shows up during movement
What steps can help you heal and stay active
How to Get Rid of Stiff Neck in 10 Seconds (Without Medication or Massage)
You wake up, turn your head, and feel that familiar tight pull in your neck. It’s frustrating, painful, and somehow worse every time you move. If you’ve been searching for how to get rid of stiff neck in 10 seconds, the truth is, relief can start faster than you think when you know what’s causing it.
A stiff neck usually comes from small movement habits that overload certain muscles.
Maybe you’ve been staring at a screen too long, sleeping awkwardly, or training hard without recovery. We help you fix it using quick, targeted movements that reset how your neck and shoulders work together.
Here’s what starts making a difference right away:
• Activate the deep stabilizers in your neck with gentle chin tucks.
• Release tension in your upper traps using controlled shoulder rolls.
• Improve posture instantly by aligning your ribs and shoulder blades.
When your neck moves the way it’s designed to, stiffness disappears quickly—and stays gone longer. That’s how real, lasting relief happens without medication, massage, or waiting for it to “work itself out.”
Recognizing Signs Sciatica is Improving & 3 Phases of Recovery
Sciatica symptoms can be life-altering, often causing acute pain that radiates along the sciatic nerve, affecting the lower back, buttocks, and legs. It’s a condition