If your shoulders start aching somewhere in the beginning of the second half of a long ride or paddle day — this episode explains exactly why.

Mountain biking and kayaking look like completely different sports but they create the same pattern: a forward-flexed, internally rotated position sustained under fatigue that loads the shoulder in a position it was never designed to hold for hours. The shoulder isn't the problem. It's where the problem shows up.

Dr. Liz Koch, DPT breaks down the posture and core stability breakdown that drives shoulder pain in both sports, why it gets worse as a long day progresses, and the three-part fix — thoracic mobility, scapular strength, and deep core base — that addresses the pattern rather than the symptom.

This episode also connects directly to the foundational movements from episodes 94 and 95 — if you've been doing that work, this episode tells you exactly why it matters for your shoulder.

🆓 Free guide — Feel Stronger on the Climb, Feel Better the Next Day → outdoorwomenstrong.com/3-small-changes

🔗 OWS Membership → outdoorwomenstrong.com/ows-membership

⛰️ A 3-week September challenge is coming — keep an eye out.

Follow me on IG - @drlizkoch