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Foundations Health and Physical Medicine

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Norway, MI
Foundations Health and Physical Medicine

We transform healthcare in the communities we serve by providing treatment of common conditions.

12/16/2025

Ever notice shoulder soreness after a day of shooting or hunting?

Rifle recoil transfers a lot of force into a small area of the shoulder. Over time, repeated shots can irritate the muscles, tendons, and joint structures that help stabilize the shoulder. If those tissues are already tight or weakened from past injuries or limited mobility, the shoulder has a harder time absorbing the impact, which leads to soreness or lingering pain.

Cold weather can make this worse. Muscles tighten more easily, circulation slows, and joints become less flexible, increasing the strain with each shot. Poor shoulder mobility or weak stabilizing muscles also force the joint to take more of the load than it should.

Protecting your shoulder starts with preparation. Warming up the shoulders and upper back before shooting, keeping good shooting mechanics, and giving the joint time to recover between days all help reduce irritation. If shoulder pain continues after the hunt or shows up during everyday activities, it may be a sign the joint is not healing properly and needs attention before it turns into a bigger problem.

Addressing shoulder function early can help keep you comfortable, accurate, and active throughout the season.

12/11/2025

Ever notice how you feel fine at the start of a trip, then your knee, hip, or back is screaming by hour two?

Long travel days put your joints in the same position for too long. When you sit, circulation slows, muscles tighten, and joints get less movement and less lubrication. Hips and hamstrings tighten first, then your low back and knees take the extra strain when you finally stand up. If you already have an old injury or joint irritation, a long drive can flare it fast.

A few simple habits can make a big difference.
• Adjust your seat so your hips are slightly higher than your knees, and keep a small support behind your low back
• Stop and move at least every 60 to 90 minutes, even a short walk and a few leg swings helps
• Pump your ankles and tighten and relax your glutes a few times while seated to keep blood moving
• Hydrate consistently, because dehydration can increase cramping and stiffness
• When you arrive, take five minutes to walk and loosen your hips before you sit again

If travel consistently triggers pain, it is often a sign that a joint is already irritated or that your body is compensating. Addressing it early can keep a temporary flare up from turning into a long recovery.

12/10/2025

Ever notice how your hips feel locked up after a long sit in a blind?

It is not just the cold. When you sit for hours, your hip flexors stay shortened, your glutes basically shut off, and your lower back starts taking over when you finally stand up. That first step can feel sharp, tight, or unstable because your hips are trying to go from still to loaded instantly.

What helps most is giving your hips a quick reset before and after the sit.
• Before you settle in, do a few hip circles and a gentle lunge stretch to open the front of the hips
• During the sit, shift positions when you can, even small changes help circulation
• After you stand, take 30 seconds to loosen the hips and wake up the glutes with a few slow steps and a controlled bodyweight squat to a comfortable depth

If you are feeling hip pain that lingers after the hunt, or you start noticing it in your knee or low back too, that is often a sign your body is compensating. The goal is not to push through it, the goal is to keep you moving well for the rest of the season.

12/05/2025

Wondering if regenerative treatment could actually help your pain?

A good candidate is often someone with joint or soft tissue pain that keeps coming back and is starting to limit everyday life, especially in the knees, hips, shoulders, or back. Many people look into regenerative care when rest is not cutting it, when stiffness is building, or when a nagging injury keeps flaring up during work, sleep, hiking, or hunting.

Here are a few signs it may be worth a conversation:
• Pain returns with activity
• Range of motion feels limited
• Stiffness lingers, especially in the morning or in cold weather
• You keep adjusting how you move just to get through the day

The most important part is getting evaluated. The goal of a first visit is to pinpoint what is driving the pain and determine whether regenerative treatment fits your situation, or if a different plan will get you better results.

12/03/2025

Does your body feel like it rusts up the second winter hits?

Cold weather can make muscles and connective tissue tighten, and when you move less, joints get less lubrication and less circulation. That combo is why stiffness often feels worse in the morning, after sitting too long, or after a few low activity days.

Try this when the U.P. temps drop.
- Get 5 to 10 minutes of gentle movement before you head outside, think ankle pumps, easy knee bends, and slow hip circles.
- Stand up and move every 30 to 60 minutes if you are sitting.
- Use heat before activity to loosen tissues, then use cold after activity if you are dealing with swelling or irritation.

If your stiffness is turning into pain in your knees, hips, or shoulders, it can be a sign your body needs more support than stretching alone. Foundations helps patients in Norway, Michigan find a plan that improves mobility and targets the root cause.

11/29/2025

Do you ever notice your joints hurt more after a night of poor sleep? There is a real reason for that. When your sleep is disrupted, your body produces more inflammatory chemicals and less of the hormones that support healing. That shift can make your knees, hips, back, or shoulders feel stiff and achy the next day.

Sleep is when your body repairs tissue, reduces inflammation, and restores balance. When you wake up often or sleep lightly, that repair process gets interrupted. Over time this can make joint pain feel worse and can slow the recovery of old injuries.

If you find yourself waking up tired and sore, your body may be signaling that it needs deeper rest and better recovery habits. Paying attention to your sleep is one of the simplest ways to support healthier joints and more comfortable mornings.

Foundations Health and Physical Medicine helps people understand the deeper causes of joint pain so they can feel better throughout every season.

11/27/2025

On this day of gratitude, we want to thank our incredible community for trusting us, supporting us, and allowing us to be part of your journey toward healthier living. We hope your Thanksgiving is filled with warmth, comfort, and meaningful moments.

11/24/2025

Long days in the woods take a real toll on your body. Climbing into stands, carrying gear, walking uneven ground, and sitting for hours can all create soreness that builds from one day to the next. Most hunters push through it, but how your body recovers between hunts will decide how well you move for the rest of the season.

After a full day outside, your joints need circulation, movement, and rest to calm inflammation. Light stretching helps release tension in your hips and lower back. Hydration keeps your joints lubricated. Short walks or gentle mobility work keep stiffness from setting in. These small steps are often the difference between feeling ready the next morning or dealing with pain that gets worse with every hunt.

Pay attention to the signals your body gives you after long days in the woods. Recovery is not just something athletes think about. It is a major part of staying active through the season without letting soreness turn into something more serious.

If your pain is carrying over from one day to the next, your body may need more support than rest alone. Foundations can help you understand what is happening inside your joints so you can keep doing what you love.

11/19/2025

Ever notice how hunting season puts stress on the same joints every year? Long walks through uneven terrain, carrying gear, climbing into stands, and sitting for hours can all irritate old injuries. Shoulder, hip, and knee pain are especially common in hunters because those joints take on the most repetitive strain.

Regenerative medicine supports the body by helping repair tissue that has been overworked or worn down. Instead of covering up symptoms, it encourages real healing so joints can move the way they are supposed to. Better joint stability means better balance in the woods. Better mobility means longer days outside. And healthier tissue means fewer flare ups when the season is in full swing.

If you want to stay active through the rest of the fall and winter, focusing on how your body heals is just as important as the gear you carry.

11/16/2025

Do you feel your joints flare up every year around the holidays?
You are not imagining it. Holiday stress can create real changes in your body that increase inflammation and make existing pain feel worse.

When stress levels rise, your body releases more cortisol and inflammatory chemicals. Over time this can make your joints feel stiffer, your back tighten up, and old injuries start to ache again. Add colder weather, busy schedules, and less sleep, and your body begins to work harder just to stay comfortable.

Understanding this cycle is the first step in breaking it. Managing stress, protecting your sleep, staying hydrated, and moving your body a little each day can all help calm inflammation before it builds.

Many people do not realize how closely stress and physical pain are connected. As the holiday season begins, be mindful of how your body feels and remember that your pain is not something you have to simply accept.

Foundations helps people address inflammation at the source through natural, research backed regenerative care so you can move into the season with less pain and more control over your health. If your pain increases this time of year, we are here to help.

11/11/2025

Today we honor the men and women who have served with courage, strength, and selflessness. Your dedication reminds us what it means to protect, to persevere, and to lead with purpose.

To all veterans and their families, thank you for your service and the sacrifices you have made for our freedom.

11/10/2025

Holiday travel ahead? Don’t let long drives or flights leave your joints feeling stiff and sore.

Here are simple ways to keep your joints healthy this travel season:

✅ Stretch before and after – Loosen up your muscles and joints before you sit for long periods.
💧 Stay hydrated – Dehydration can make joints feel achy and tight.
🚶 Move every hour – Stand, stretch, or take a short walk to keep blood flowing.
🪑 Support your posture – Use a small pillow or rolled-up jacket behind your lower back.
🧳 Lift smart – Bend your knees when handling luggage to protect your back and shoulders.

A little preparation goes a long way toward keeping you pain-free all season long.
Foundations Health and Physical Medicine helps you stay strong, mobile, and ready for the holidays ahead.

Address

415 W US Highway 2, Suite 2
Norway, MI
49870

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 5pm

Telephone

+19065635871

Website

https://foundationshealthandphysicalmedicine.com/

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