Blog - R3 Physio

How to Release a Pinched Nerve in Shoulder Blade

Leave a Comment / shoulder pain / R3 Physio Staff

When you feel sharp or radiating pain near your shoulder blade, it can stop you in your tracks. That deep ache or tingling sensation might mean you’re dealing with a pinched nerve in the shoulder blade, often caused by muscle tension, poor posture, or repetitive movement.
At R3 Physio, we see this type of pain often in people who sit long hours, lift weights, or stay active in sports. The muscles and joints around your neck, shoulders, and upper back work together closely, so even a small restriction can trigger nerve irritation.
Common signs include:
• Tightness or burning between your shoulder blades
• Numbness or tingling running down your arm
• Weakness when lifting or rotating your shoulder
• Pain that worsens when you move your neck or upper back
Ignoring the pain won’t make it disappear. The good news is that targeted treatment can calm the irritation, release pressure on the nerve, and help you move comfortably again.

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Woke Up With Knee Pain No Injury? Your Body Might Be Sending a Warning

You woke up with knee pain, no injury in sight, and now you’re wondering what’s going on. That sudden stiffness or ache can feel confusing when you didn’t twist, fall, or strain anything.
At R3 Physio in Keller, we see this more often than you’d think. Knee pain without an obvious cause can reveal that your body is trying to communicate something deeper. Maybe your hips, lower back, or even your feet are out of alignment. Sometimes it’s tightness in surrounding muscles or a problem with how your joints move.
Before you assume it’s “just age” or “sleeping wrong,” it helps to look at possible triggers like:
• Weakness or imbalance in your hips or core
• Hidden inflammation or swelling from overuse
• Tight fascia or restricted soft tissue
• Referred pain from the spine or pelvis
Ignoring unexplained knee pain can make small issues turn into chronic ones. When your body sends a warning, it’s an invitation to pay attention before the problem grows.

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Lower Back Stretches That Feel Illegal (But Aren’t)

Chronic pain, low back pain, Physical Therapy / R3 Physio Staff

Have you ever tried a stretch that feels so good it almost seems wrong? That’s exactly the kind of relief you find with the right lower back stretches—moves that unlock tension and restore movement in ways you didn’t realize your body needed.
The truth is, your back carries the weight of your daily routine, from long hours at a desk to intense workouts.
When pain builds, simple stretches can feel like hidden secrets that reset your body in minutes.
With the right approach, these stretches do more than ease soreness. They help you move freely, improve posture, and even boost energy for the rest of your day.
Think of it like giving your spine a reset button. Instead of fighting stiffness, you’re teaching your back to open up, release, and function the way it’s designed to.
You’ll discover that the right moves can:
Relieve nagging tightness within minutes
Increase mobility so daily tasks feel easier
Support long-term spine health without complicated routines

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Back of Knee Pain: The Shocking Link to Your Hips and Back

Chronic pain, knee pain, Physical Therapy / R3 Physio Staff

Back of knee pain often feels mysterious, especially when it shows up during everyday movement or exercise. You might think the pain starts in your knee, but the real cause often hides higher up.
Your hips and back play a bigger role than you realize. When they lose strength or mobility, your knees take on stress they were never designed to handle.
That’s why pain at the back of your knee can be a warning sign of a larger movement problem. Instead of treating the pain in isolation, you need to look at how your body moves as a whole.
By understanding the link between your hips, back, and knees, you can:
Prevent small aches from turning into chronic injuries
Restore normal movement without constant flare-ups
Return to daily life and activity with confidence
Have you noticed your knee pain returning even after rest or basic treatment? That’s your body signaling that the problem runs deeper.

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How To Start Working Out Again After A Knee Injury

Chronic pain, knee pain / R3 Physio Staff

How to start working out after a knee injury feels like a big step. You want to move again, but the fear of pain or re-injury can hold you back. Your knee has been through a lot, and it’s natural to feel cautious. The good news is that you can learn how to start working

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Why the Chronic Pain Scale Might Be Keeping You from Healing

Chronic pain / R3 Physio Staff

When you walk into a clinic and a provider asks, “Rate your pain from 0 to 10,” it feels simple. The Chronic Pain Scale gives a definitive answer to your provider. Yet that quick question often decides how your care moves forward. The chronic pain scale was designed to make pain easier to communicate. The

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Gluteal Tendinopathy Symptoms Sabotaging Your Movement

Chronic pain, hip pain, Physical Therapy / R3 Physio Staff

You’ve been feeling that ache on the outside of your hip for weeks now. Gluteal tendinopathy symptoms can flare up after a run, during a long walk, or even when you’re just lying on your side.
It’s easy to assume it’s just muscle tightness or maybe bursitis. But what if the real issue is something deeper, something that keeps chipping away at your mobility without you realizing it?
Gluteal tendinopathy symptoms often start small and vague. They creep in with discomfort and stick around with stiffness, frustration, and pain that limits how you move.
You might feel it when:
Climbing stairs or hills
Standing after sitting for a while
Balancing on one leg
Sleeping on the affected side

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Can the Best Shoes for Plantar Fasciitis End Foot Pain?

Chronic pain, foot pain, Physical Therapy, root cause / R3 Physio Staff

If you’re dealing with stabbing heel pain the second your feet hit the floor in the morning, you know how relentless plantar fasciitis can feel. You’ve probably seen ads claiming the best shoes for plantar fasciitis can fix everything. But can supportive footwear really end the pain, or is that just another temporary bandage over a deeper issue?
It’s frustrating when something as simple as walking becomes a source of dread.
Let’s break this down together. We’ll look at what the best shoes for plantar fasciitis can actually do for you, when they help the most, and why they’re just one piece of the puzzle if you want lasting relief.

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Why Your Knee Hurts When Straight (And What to Do Next)

Chronic pain, knee pain / R3 Physio Staff

You’re standing up from a chair, stretching out your leg, and there’s that sharp nagging pain. You desperately need to know why your knee hurts when straight. It might feel tight, locked, or like something just isn’t moving the way it should. This kind of pain can stop you in your tracks, whether you’re walking

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Can’t Sleep or Focus? Discover the Power of Craniosacral Therapy

Chronic pain, headaches, Holistic Health, neck pain / sallyprice

You’re not imagining it. The foggy brain, restless nights, and tension that never seems to quit could all be signs your nervous system is stuck in overdrive. Craniosacral therapy offers a gentle, hands-on approach to reset that system and restore your natural rhythm. If you’ve been feeling off but can’t quite explain why, this subtle

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