Protecting Yourself During Golf Season

Originally posted and written by the Alberta College and Association of Chiropractors
 
Golfing season is upon us. With the weather heating up, some of us will be dusting off our clubs and refocusing on our short games.
 
As frustrating as the game of golf can be, it can be even more frustrating to develop a painful injury as a result of hitting the links.
 
What are the most common injuries golfers suffer?
 
Golfers elbow – Golfers elbow causes significant discomfort in the elbow region of the arm. The pain centers on the bony bump on the inside of your elbow and can radiate into your forearm. While the injury can be caused by things other than golf, for golfers, it’s commonly caused by switching between a variety of grips and stances or gripping your club too tightly.
 
Lower back pain – Lower back pain is the most common back injury for those who golf frequently. The perfect golf swing is what all those who hit the links strive for, but even the perfect fundamental swing can wreak havoc on your lower back if you’re an avid golfer. Bending and other loose movement during the downswing can cause lower back pain.
 
Wrist pain – Hitting the ground first before making contact with the ball or simply taking a lot of swings in a limited amount of time can put a lot of strain on the wrist and cause injury.
 
Shoulder pain – It’s common for golfers not named Tiger Woods or Annika Sörenstam to swing incorrectly. Many golfers use their arms too much when they swing. This causes irritation of your AC joint and of the lead (or front) shoulder.
 
How do I prevent golfing injuries?
 
Proper Swing Mechanics – You use your entire body to swing a golf club. Even on a regular 18-hole round, you’re swinging your clubs, on average, almost 100 times. If you don’t have the proper swing mechanics, that can take its toll on your body. The following swing corrections can help you avoid injury:
 
Use proper posture - Stand with your feet shoulder-width apart and rotated slightly outward, and with your knees slightly bent. Avoid hunching over the ball, which may contribute to neck and back strain.
 
Transfer energy through your body smoothly - The power of a golf swing comes from force transferred smoothly through all the muscle groups. If most of the power is coming from one place, i.e. your back, wrists, shoulders, you are going to prone to injury.
 
Don’t over-swing – Many golfers, especially new ones, tend to think the harder they swing the further the ball will go. Swinging the club with maximum strength can cause a lot of stress on your joints. The best golfers have consistent, not necessarily the fastest, swing tempos.
 
Stretching – It may sound cliché, but a good stretch can do wonders in preventing injuries. Never go straight into any kind of physical activity without preforming some type of dynamic stretching first. If you need a good program, try StraightenUpAlberta.com.
 
Take it slow – For beginner golfers, start out slow. You might start out thinking that taking hundreds of swings at your local driving range is helping your game. But if your body isn't conditioned for the strain, repetitively practicing your golf swing may do more harm than good. Work up slowly to your desired level of activity.
 
Lift and carry your clubs carefully – The way you carry your bag can have a profound impact on your back and shoulders. (Yes, even if you prefer to travel by golf cart.) Sudden movements when you lift heavy clubs out of the trunk of your car and onto cart could result in you injuring yourself before you even tee off. Use proper lifting technique when lifting and carrying your clubs, which means keeping your back straight and using your legs to lift.
 
How can chiropractic help with injuries I got while golfing?
As mentioned before, a golf swing engages your entire body. This means there are several ways a chiropractor can offer help to injured golfers. These methods, both preventative and post-injury, include:

  • spinal adjustments
  • rehabilitation exercises
  • anti-inflammatory nutrition

If you’re serious about adopting golf as a hobby, talk to your chiropractor before you start bombing balls down the fairway. Together you will be able to identify areas of weakness and ensure your swing will not aggravate these areas.

 

Avoiding Injury While Running or Jogging


Originally written and posted by the Alberta College and Association of Chiropractors.
 
The New Year has arrived. If you think you’re spotting more folks at your local gym or a few more people braving the elements and jogging outdoors, you’re probably right. New Year’s resolution-ers are out in full force this time of year, hoping to get their fitness goals off to a running start (pun intended).
 
Running or jogging is often the preferred method for those looking to trim their waistline; however, it can take its toll on your body in particular your joints, increasing your chance of injuries all the way from your feet, up to your neck. To help ensure your resolution doesn’t get halted because of injury, make sure you know the best styles and techniques for running or jogging.
 
Examine Your Running Style
 
Everyone has their own unique running style. If you were to watch a group of joggers closely, you would see each person runs differently. There is no one, correct way to run, but there are ways to fine-tune your running technique to prevent injury.
 
Posture – Just like in all aspects of our lives, posture is very important when we run. Good posture will help release tension and reduce strain in your neck and shoulders. This can help prevent muscle fatigue. You can improve your running posture by following some simple, key principles:
 
Hold your head high, centered between your shoulders and keep your back straight. We have a tendency to lean forward and slouch when we are tired, but this can lead to fatigue and tightness in the neck, as well as the shoulders, back and even your hamstrings. A good rule is to always keep your focus 30-40 yards in front of you. This will force you to keep your head up.
Keep your shoulders relaxed and parallel to the ground. Do not pull your shoulder blades together. This can increase shoulder tension. We also have a tendency to rise our shoulders near are our ears as we tire while running, much like when we are cold. Drop your arms and shake them loosely if you feel this happening.
 
Pay attention to your arms and hands - It’s easy to imagine that our arms and hands are just along for the ride as we run. This couldn’t be farther than the truth. Your arms and hands are just as important as your legs when you run.
 
Keep your hands and wrists loose. This will help you avoid tension in your hands and arms, while using less energy and decrease the chance of tension working its way up to your shoulders
Allow your arms to swing from the shoulders like a pendulum from front to back. Be careful to prevent your arms from crossing the midline of your body.
As you endurance improves and your speed increases, so should the rate at which your arms swing. Swinging your arms at a faster rate will help with your balance and will assist you with for faster leg turnover.
 
Don’t Over-Stride - When you extend your lead foot too far out in front of the body, it lands in front of your center of gravity creating a breaking effect, this is called over-striding. This can lead to injuries such as runner’s knee and shin splints. As runners become more experienced, their stride lengthens naturally.  This is not due to overstretching the lead leg as many new runners do, but rather from increasing the forward motion of the rear leg.
 
If you run on a treadmill, you will naturally shorten your movements because of the length of the treadmill’s belt.  This isn’t a problem, but in the spring, if you decide to run outside again, you may have to make adjustments to your stride.
 
Research has also shown that the biggest difference between healthy runners and ones that are often injured is stride variability. Your goal as a runner should be to repeat the same stride every time. In injured runners, the joint angles and motions were slightly different with each stride.
 
Setting Manageable Goals
 
New Year’s Resolution-ers and even the general, healthy, active-living crowd, can often be victims of their own lofty goals. It’s important for runners, especially new runners, to follow a training schedule that builds mileage and speed in a logical way. Starting a log to track your running successes is a good idea.  Also to find a beginners schedule so that you can learn to start conditioning properly before implementing strength or speed training
 
Over-training is one of the easiest ways to injure yourself.  Break your training into small goals using a calendar that extends far out. If you only ran for 20 minutes last week, don’t try to run for an hour the next. Your body isn’t equipped to handle the added stress yet.
 
How Your Chiropractor Can Help
 
If you’re gearing up to begin a new running or jogging regimen or have a concern about an injury you’ve sustained while being active, your chiropractor is a good place to start.
 
Many injuries can be prevented simply by being evaluated by a chiropractor.  Your chiropractor will be able to identify problem areas, such as muscle imbalances, joint dysfunctions, or anything else that could lead to pain and injury.  Running is a safe, fun and relaxing activity, that can help you trim up and condition your body.  Let your chiropractor help lead you towards a successful and injury free running program. Any time you experience pain, muscle imbalance or joint restriction, see your chiropractor.
 
As part of your healthcare team, your chiropractor can also tell you if a pre-existing injury could be a concern for your new running plan.

 

Golf Stretches

Preparing your body for activity, whether yardwork, pick-up football or a round of golf, is important for optimizing mobility and reducing strain on the spine, muscles and connective tissues. Most current research indicates that dynamic stretching (stretching with motion) has been shown to be most effective prior to an event, with static stretching (stretch and hold) beneficial post-event. Keep in mind, that different activities produce different demands on the body. Below are some stretches specific for golfers to help maintain a healthy body and a healthy game!
 
Golf Stretches
Four Easy Stretches for Golfers

1. Hip Flexor Lunge
Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees so that you feel the stretch. Do not let your forward knee pass over the ankle of your front foot. Use a golf club to keep your balance. Hold 15 seconds. Repeat twice on each side.

2. Seated Twist
Sit on a bench or golf cart with your knees together and feet flat, pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in your spinal muscles. Hold 15 seconds. Repeat twice on each side.

3. Seated Forward Bend
Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee, and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You may gently pull on your bent knee to generate a deeper stretch. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat twice on each side.

4. Side Bending Stretch
Stand with feet shoulder width apart. Hold the golf club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat twice on each side.

Source: http://www.chiropractic.ca/resources/golf-stretches/