Cryotherapy Indy

That nagging ache between your shoulder blades can be frustrating—especially when it feels like there’s a knot you just want to keep rubbing or pressing on.

One possible contributor is the rhomboid muscles, which help control and stabilize your shoulder blades as your arms move. Interestingly, these muscles can become irritated not only from working too hard, but also from spending too much time stretched out in a rounded-forward posture at a desk, in the car, or on a phone.

In this video, I show a simple lacrosse-ball technique you can try at home to gently work the area, along with a few posture ideas that may help reduce some of the strain.

Sometimes the goal isn’t just to “rub out the knot”—it’s to understand why that area keeps getting overloaded in the first place.

Hablas español?

If you or someone you know is a Spanish speaker and is looking for medical care, look no further!

Here at IHS, we have 2 doctors who have been working directly with Spanish speakers for several years to help with their daily pains, injuries and even after car accidents.

Scheduling can be done online to avoid over the phone confusion, but we also have individuals in the office to assist with patient care if phone calls are preferred!

Nos encantaría ayudarte si necesitas!

Are you experiencing mid-back stiffness from long hours at a desk? Try these three moves:

1️⃣ thread-the-needle
2️⃣ open-books
3️⃣ thoracic extensions

They are great to encourage thoracic rotation and extension, two movements that the body does not typically perform on a daily basis.

Give these a try the next time your mid-back is feeling stiff.

Does the back of your shoulder hurt when you reach overhead, reach behind your back, play a racket sport, or spend a long day working with your arms in front of you?

Sometimes, a small rotator cuff muscle called the teres minor can become overworked when it has to repeatedly help control and stabilize the shoulder. In this week’s video, we demonstrate a simple lacrosse-ball technique that may help relax tight, tender areas around the back of the shoulder.

Remember to use gentle, tolerable pressure—and use a sturdy door or another firm surface, not drywall! If the pain continues or keeps returning, it may be a sign that the shoulder, neck, or upper body needs a closer look.

Let's dive into Cryotherapy Indy!

Today we are taking a look into flotation therapy. This is a great mental and physical passive therapy option for those with a lot on their plate, or their bodies just aren't quite moving the same!

Over 1,000 pounds of Epsom salt are dissolved into this oversized bath that you soak in for ONE HOUR! The perfusion into the body helps deal with stress, anxiety, body aches, pain and overall recovery.

This is a great modality to work into your recovery routine if you are looking to get all the way back to normal and 𝘍𝘦𝘦𝘭 𝘕𝘰𝘵𝘩𝘪𝘯𝘨 𝘉𝘶𝘵 𝘉𝘦𝘵𝘵𝘦𝘳!

Not every ache after a workout is an injury—but not every injury starts with severe pain.
Knowing the difference can help you recover smarter and avoid turning a small issue into a bigger setback.

✅ Muscle soreness typically develops 12–24 hours after activity, feels more like stiffness or an ache, and gradually improves over the next few days.

🚩 An injury is more likely if the pain starts during activity, is sharp or localized, changes the way you move, or isn't improving with time.

The goal isn't to avoid soreness—it's part of getting stronger. The goal is recognizing when your body needs recovery versus when it needs a closer look.

Have you ever wondered if you should push through the pain or take a step back? Let me know in the comments!

Back to school already?!

Here are some helpful tips to prevent an aching back and tightness before we even hit Winter Break!

Make sure we fix our posture when we are seated, don't round your back when typing or taking notes, and let's all please fix our backpacks!

Try these out and let us know wat you think!

Struggling with tight hamstrings? Join the club 🤕

The dynamic hamstring stretch is a great way to prepare the body for activity and exercise, or simply just a good stretch to do throughout the day!

In a standing position with a staggered stance, simple sweep down the front leg with your arms while sitting backwards. This will traction the posterior chain and engage the hamstrings enough to get a great stretch! 💪

Try this out to work on those tight hammies, or maybe even prevent them in the first place!

Struggling to maintain your at home routines? HATE stretching or working the muscles due to pain? Well then listen up!

I often see patients doing their muscle work very infrequently with a heavy intensity, and then wondering why it hurts so much and why it is so hard to maintain consistently.

I recommend decreasing the intensity and duration, while increasing the frequency. Meaning, doing this daily with a low pressure for less time is much more sustainable!

Try this out and feel how much more relived the muscles truly feel after a period of time.