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Fore Ways to Improve Your Golf Game

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Lower Your Score

The Arizona Golf Association estimates that approximately 8 million rounds of golf are played in Arizona each year. As the weather begins to get warmer in Arizona, there will be an increased number of tee times booked for the local golfers. The age range of the golf community can span from 10 years old and younger to more than 100. For some, playing golf is a daily or weekly event. For others it could be the first time you pick up a 5 iron in months. Golf is a complicated game. It requires a number of body movements that coordinate into one fluid motion. So, what can you do to prevent injuries while golfing and to potentially lower your score?

  1. Eliminate Pain: Often times, people may have lingering injuries that prevent them from an activity like golfing. It is important to address the pain that you may have. Too much pain can lead to compensating and causing yourself further injury.

 

  1. Improve Mobility/Flexibility With different moving body parts throughout the swing, it is essential that your body can move well at each individual joint. However, your joints must then work and move together to allow your golf swing to occur effectively.

 

  1. Improve Strength: Strength is required to create motion at the joints. It also ensures that all your body parts are aligned to hit the ball straight. Your core strength is essential to start and control your movement.  Strength in the distal limbs can help address swing faults.

 

  1. Improve Balance: Dynamic balance is the ability to coordinate all the movements performed at each individual joint while maintaining a good position for follow through. Balance is key to making your golf swing happen and eliminating the risk of injury.

It’s important to lower frustration levels too.

We Can Help

All of these aspects should be practiced and incorporated into your daily routine in order to help your everyday life. They are also crucial to your golf swing.  The coordination of all of these things will help reduce the risk of injury. The same principals apply whether you are a seasoned golfer or someone who is picking up the club for the first time. If you are a golfer athlete and feel that one of these things can benefit you, feel free to contact our office to see how we can assist in improving your game.

Written by Casey Badder PT

Check the Tape

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What is Kinesio Tape?

Kinesio Tape is technique we use to treat all kinds of issues and injuries.  Most people are familiar with athletic tape, but Kinesio taping is different.  White athletic tapes restrict movement and restrict blood flow.  Kinesio tape  supports and increases flexibility.It can even increase blood flow to an area. It’s made of 100% cotton, and it’s elastic, hypoallergenic, and latex-free. Its thickness and weight allows for full functional movement and far less restriction than traditional tapes. You can also wear it for up to 5 consecutive days. It’s also water resistant. Many people associate taping with athletes. However, most Kinesio tape techniques were developed for non-athletic uses.

How do you use it?

This technique stabilizes and supports a joint such as a shoulder, knee or elbow.  It can also support injuries such as a neck that has experienced whiplash.  If you have an injury or have had surgery that is causing swelling, Kinesio tape may help to decrease it. It decreases pressure between your skin and the tissue underneath. This allows excess fluids that have accumulated since your injury to move through. Taping can also help with dealing with scar tissue.  After an injury scar tissue can often form which inhibits your range of motion and mobility.  Taping can gently pull on scar tissue.  It stays on for long period of time. This gives you a long term but low intensity stretch to the tight scar tissue.  The benefits can be big, but leave this kind of taping to the professionals.

It Takes an Expert

Applying  might seem simple, but not just anyone can do it. When we correctly apply the tape it can be complicated.  With some applications you need to move you body a certain way during taping, or we use a specific amount of tension to get results.  This makes it very difficult to apply if you don’t have the correct training. You also need a knowledge of the underlying anatomy that you are working with.  However, all of our therapists are trained experts with Kinesio tape.  If taping  can help with your current problem, our therapists can get you taped and experiencing the maximum benefits.

Written by Tom Farnsworth PT

Battle of the Bulge

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Understanding Disc Bulges

Disc bulges can be caused by immediate trauma or injury (sports injury, auto accidents, etc.), as well as long-term trauma such as improper posture.  Discs are located between each of the vertebral bodies of the spine. The discs are the shock absorbers of the body. They also help to give the spine more movement and flexibility as we twist and bend.

The discs are shaped like a hockey puck and are made up of cartilage, which is tough and leather like. Each of the discs is constructed like an onion, layered in rings. At the center of each disc is a watery, gelatin-like center called the nucleus. The discs have a high content of water and this is what makes them flexible. As we age, the discs lose some of their water content and become less flexible. This makes the layers of the “onion skin” more brittle and weaker.

What Is Causing the Bulge?

As we do activities that place us in a bent or “flexed” position (sitting, driving, reading, or watching TV), the low back can lose its natural curve, and pressure from the nucleus can be exerted on the back side of the discs. Over time, one layer at a time of the “onion skin” splits or cracks and the gelatinous center moves closer to the outside. Eventually this nucleus begins to distort the shape of the disc, causing the disc to bulge. This can happen to the direct back side but most often is slightly to one side or the other. (In rare cases, the bulge can be on the front side.)

The pain is caused because the back side of the disc has many nerves. Another factor is that the spinal cord is directly behind the disc and, as the bulge increases, it begins to irritate the nerves that are attached to the spinal cord. In the low back, these nerves travel down the leg. This can cause feelings of pain as far down as the foot and toes, as well as numbness or tingling in the leg and foot. This is called sciatica.

Fixing the Problem

One way to help with this problem is by beginning flexion or extension exercises.  If this is done often, the layers of the annulus can begin to heal and can form scar tissue. As the disc heals, the bulges reduce in size and take the pressure off the nerves, decreasing or eliminating the sciatica.

“Traction” may also help relieve the sciatica. Consult your doctor or health professional to see if this is an option for you.

Another item that can keep the low back in its proper curve is a lumbar roll. The lumbar roll is placed behind the low back while you sit, and helps keep the back in its proper curve.

In some cases, surgery may be necessary if the exercise, traction, and lumbar roll do not resolve the condition. Your doctor or therapist will show you the exercises best suited to your situation.

Post Written By: Travis Rohner, PT

The Straw That Broke The Camel’s Back

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Back pain is one of the most common ailments we treat at our office. “Back pain” is a simplified term for something that can be rather complex.  While arthritis, disc problems, and surgeries are some of the more common causes of back pain, sprains and strains are also to blame. A strain is injury to a tendon, while a sprain is in an injury to a ligament. Improper lifting, falls, and motor-vehicle accidents are the most common causes of these types of injuries.

Strains are mild injuries involving the muscles. The good news is, blood flow in the muscles can aid in a quick recovery. Even still, this type of injury can be very painful. Pain causes the muscles to tighten up, which can result in spasms. More severe injuries involve the ligaments as well as muscles and tendons. When ligaments become torn or stretched, the bones of the spine become less stable. Instability leads to irritation which can cause severe pain.

Age, level of activity, and work conditions are all contributing factors to the treatment you may receive for your injury. During the beginning stage of healing, modalities such as heat and e-stim can help relieve pain. Low-level therapeutic exercises help promote range of motion and mobility. Manual therapy such as soft-tissue massage, mobilization, or myofascial release may be utilized throughout all stages of recovery. As your injury begins to heal, modalities will be used less frequently, and a higher-level exercise program will be implemented.

Like back pain, the truth hurts!

Decrease in range of motion, strength, and endurance are common occurrences with back injuries. Buttock and leg pain may also occur. Overall function may be limited, depending on the physical demands of your work and daily activities. All this to say, back injuries are THE WORST! While no injury is fun, the possibility of relief through physical therapy is comforting. With proper diagnosis and treatment, consistent attendance, and consistent application of the home exercise program, your back injury can improve.

Post written by: Clint Bunker, DPT

Do You Even Lift, Bro?

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Proper Body Mechanics while Lifting

1. Test the load. Before lifting, check the weight and make sure you can lift it safely. If not, get help or use an assistive device.

2. Keep your back in its natural curve. Bend at the hips and/or knees, keeping the low back erect. This helps to ensure the forces will be distributed safely. Do not bend at the waist.

3. Maintain a wide base of support. A solid and wide base will help reduce the possibility of slipping.

4. Hold objects as close to you as possible. This provides more stability for the object and reduces stress on the back as a result.

5. Never twist at the waist. Move or change directions with the feet. This decreases the stress and load on the back.

6. When lifting, keep abdominal muscles tight. This prepares the abdominal area to help in the lift and reduce strain on the low back.

7. Always think before you lift. First, think about how you will lift the object. Then plan your path and make sure it is clear.

8. Lift with the legs or the large muscles. Using the large muscle groups helps to diminish the forces on the low back.

9. Maintain good communication if two or more people are involved. Good timing on a lift reduces the likelihood of jerky or sudden unexpected movements which can cause injury.

10. Move obstacles out of the way. Removing toys, tools, loose rugs, etc. decreases the risk of slipping or falling.

11. Push rather than pull. Pushing makes it easier to utilize your weight advantage.

12. Eliminate repetitive lifting duties if possible. Place things or supplies that you constantly need or use at a better initial height to decrease lifting activities.

Job well done, Robert!

Post written by: Clinton Bunker, PT, DPT

Proper Posture Prevents Pain

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Attention all desk jockeys! Bad posture getting you down? Do you find yourself with a sore neck, back or shoulders following your typical workday, especially at the end of the week? Studies show that 60-80% of the work force in the United States spends more than half their day sitting at a desk. That equates to AT LEAST 20 hours per week sitting in a chair. That’s more time than some of us sleep in those five working days! For most of us, body aches are inevitable. However, there are ways to prevent bad posture and curb some of the tension that builds throughout the day. Are you taking these three necessary steps to help?

One of our PT techs at the Mesa office generously offered up his modeling skills to demonstrate how you should NOT be sitting at your desk. Shoulders rounded, head forward. This encourages the body to lean and hunch over which causes muscle soreness and discomfort.
  1. Set up a good ergonomic desk space. Some companies have a designated ergonomic supervisor or team member that will help assess your sitting posture and give suggestions. For those who aren’t so fortunate, keep in mind that everything matters: chair type, chair height, desk height, monitor placement, keyboard and mouse placement. So many factors are essential in postural alignment while sitting at a desk. Luckily there are many resources out there to prevent postural faults!
  2. Get up and walk. Sometimes the best way to prevent prolonged sitting….is to stop sitting! Set an alarm on your phone to get up and walk every 30 minutes to 1 hour. A short walk to the bathroom or water fountain would suffice, or if you are able, take a walk outside for some fresh air. In the physical therapy world, we use the phrase “motion is lotion.” Move often, you won’t regret it!
  3. Perform a short exercise routine throughout the day. Bad posture accumulates with a combination of weaknesses and tightness in the body. Pushing your chair back from the desk to perform a few stretches or exercises throughout your day will significantly improve the symptoms you have as the day progresses. A short routine of specific exercises won’t take up too much of your time. After all, you don’t want the boss to think you are sloughing off! Performing exercises 2-3 times during your work day will be sufficient to help your body feel better at the end of the day.

Make sure to keep moving throughout the day and take a look at your ergonomic set up. This will minimize the symptoms you get as the day progresses. It will also encourage good posture and leave you feeling better at the end of the day. If you are experiencing any symptoms that you can not fix on your own, we’d love to help you. Contact our office and set up a consultation so we can further assist you.

Post written by: Casey Badder PT, DPT

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Areas Served:

Mesa, Gilbert, Chandler, Phoenix, Queen Creek, Apache Junction, Tempe, Globe, Gold Canyon

Postal Address

Gilbert Office
2550 E. Guadalupe Rd. Suite 111
Gilbert, AZ 85234
Phone: (480) 633-0666

Mesa Office
342 N Val Vista Dr. Suite 106
Mesa, AZ 85213
Phone: (480) 325-3310