fit for golf

5 Ways to Better your Golf Game Before Hitting the Green

May 1, 2020Jeff Pierce, DO Injury Prevention Sports Fitness

Here are 5 of our favorite golf workouts and exercises to improve your game—from anywhere!

The weakest part of most golfers’ bodies is the part they need most: the core. Without strong, pliable muscles in your stomach, hips, butt and lower back, you can’t make a golf swing that is both powerful and technically sound.

A lot of these golf exercises can be done from anywhere- Give them a try!

1. HIP CROSSOVERS

HOW TO DO IT:

Lie face up on a yoga mat or on the ground, arms stretched straight to your sides.
Rotate your bent legs to the left first until they touch the ground.
Repeat step number two to the other side.
Do 6 repetitions for each direction. (1 SET, 10 REPS, EACH DIRECTION)

2. GLUTE BRIDGES

Why it works: The extended position is very similar to the position a golfer gets in when thrusting the hips toward the target through impact.This is a great exercise for the glutes, and it also strengthens the hamstrings and lower back.

HOW TO DO IT:

Lie face up with your arms out to your sides, knees bent, and your toes off the ground.
Squeeze your glutes (butt muscles) and thrust your hips upward until your body is in a straight line from your shoulders to your knees. (3 SETS, 10 REPS EACH)

3. LATERAL SQUAT

Why it works: The legs play such a key role in providing power for the golf swing but they need to be more elastic and powerful. This exercise stretches the hip adductors (inside of the thigh), glutes, groin, hamstrings and strengthens the quads. Lateral squats also build the lower part of the core.

HOW TO DO IT:

Stand with your feet spread slightly wider than the shoulders. Shift your hips to the right and down by bending your right knee and keeping your left leg straight. Your feet should be pointing straight ahead and flat on the ground.
Push through the right hip, returning to the starting position. Then shift your hips to the left and repeat the exercise in the other direction. (1 SET, 10 REPS, EACH DIRECTION)

*Be sure to keep your knee on the squat side behind your toes, your back flat and your chest up.

4. BACKWARD LUNGE WITH TILT

Why it works: This exercise stretches the hip flexors, the glutes, the groin area and the oblique muscles (sides of the torso). Without flexibility in these areas, you wouldn’t be able to rotate your upper body very well during the backswing or through to the finish.

Step backward with your right foot into a lunge position, and contract your right glute.
Reach your right hand over your head and laterally crunch your torso to the left.
Return to the starting position.
Switch legs, and repeat. (1 SET, 10 REPS, EACH LEG)

5. WORLD’S GREATEST STRETCH

Why it works: The name says it all. This lengthens nearly every muscle in the core and also the key ones attached such as the hamstrings, upper back, etc. This stretch will increase the amount a golfer can turn.

HOW TO DO IT:

1. Stand with your back straight, arms to your sides. Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Make sure to keep your back knee off the ground and to contract the glutes.

2. Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides. Try to keep your back as flat as possible.

3. Move your left hand outside your left foot and twist your left arm and chest to reach for the sky as far as you can. Hold for two seconds. Bonus Stretch: Try to pull the toes of your left foot up towards your shin.

4. Take your elbow back and down toward your instep and reach through to your opposite side. Place your left hand outside your left foot and repeat. (1 SET, 10 REPS, EACH DIRECTION)

Important Note:

Please do these exercises at your own pace.

These exercises are intended to increase mobility and strength. A “stretching pain” is okay, as you are lengthening and extending, but pulsating pain should NOT occur. If such discomfort persists, make an Online Appointment with us!

We are able to create an individualized home exercise or treatment program JUST FOR YOU using our Telemedicine system!

References:

https://www.golfdigest.com/gallery/coreworkout

https://www.mensjournal.com/health-fitness/how-do-worlds-greatest-stretch/step-3/

Tennis Elbow – Ease Your Pain at Home

October 6, 2015Sports Injuries

Tennis elbow or lateral epicondylitis is a common injury causing pain on the outside of the elbow.

Despite its name, this condition is not commonly seen in tennis players but more in work related elbow injuries particularly where repetitive stress is involved. Symptoms can be similar to those of other elbow injuries so it is important to get a correct diagnosis early on.

SYMPTOMS

•Pain about 1 to 2 cm down from the bony part on the outside of the elbow called the lateral epicondyle.

•Weakness in the wrist with difficulty doing simple tasks such as opening a door handle or holding a cup in your hand.

•Pain is reproduced when pressing just below the lateral epicondyle on the outside of the elbow as well as when trying to straighten or extend the hand and fingers against resistance.

ANATOMY

Tennis elbow occurs most commonly in the tendon of the Extensor carpi radialis brevis muscle as it inserts into the bony bit on the outside of the humerus. This is an increase in pain receptors making the region extremely tender.

CAUSES

The most common cause is overuse or repetitive strain caused by repeated extension or bending back of the wrist against resistance. Gripping heavy objects like a hammer, weight training or any activity that requires excessive constant gripping or squeezing can cause tennis elbow.

TREATMENT

No single treatment has been shown to be totally effective, however a combination of the treatments below are known to resolve tennis elbow over time. Each individual will react differently to different treatments.

REST AND ICE

Rest is important to allow the tissues to heal. Activities which place a large strain on the elbow should all be avoided if possible. Applying ice or cold therapy to the elbow (15 mins up to six times a day) to reduce pain and inflammation is a good start, particularly in the early days when the elbow is acutely painful. Ice can also be applied after rehabilitation exercises.

EXERCISES

Both stretching and strengthening exercises are important and provide the main element of a rehabilitation program. Exercises should be done as soon as pain allows and continued after full fitness has been achieved. Wrist extension exercises are most important where the aim is to gradually increase the load through the tendon so it can cope with what is being demanded of it but within the limits of pain.

Stretching

This should start as soon as possible and be continued throughout rehabilitation and beyond. The muscles specifically involved in the rehabilitation of tennis elbow can be stretched by placing the arm out straight in front, palm down and gently pull the hand towards you. Rotating the forearm inwards can increase the stretch. Held for 20 seconds and repeated up to 5 times.

Strengthening

Strengthening exercises usually begin with isometric or static exercises. This means contracting the muscles without actually moving the wrist or hand. These should be started as soon as pain allows but if they are painful to perform then wait. The arm is positioned with the palm and forearm facing down. Aim to extend the wrist (lift it upwards) against resistance which can either be your hand or the therapists. Maintain the contraction for 5 seconds. Rest and repeat 10-15 times. There should not be any movement at the wrist joint.

The next step is to bring in dynamic strengthening exercises which involve movement. These include wrist extension exercises using a weight or resistance band to resist the movement. The load is gradually increased over time and within the limits of pain. An elastic band over the fingers can also be done as the arm becomes stronger.

The goals of rehabilitation are to (1) reduce pain and inflammation, (2) identify and address possible causes, (3) exercises to gradually increase the load through the tendon, (4) return to full fitness.

If you are still experiencing pain after a couple days, seek the advice of a Physical Medicine & Rehabilitation Specialist, like Michigan Sports & Spine Center. Contact us at 248-680-9000.

TREATMENT:

There are several treatment options for foot and ankle pain. Be sure to contact Michigan Sports & Spine Center or another specialist in order to receive the proper diagnosis and receive the proper treatment plan.

Physical Therapy/Exercise Training:

The combination of exercise training and physical therapy commonly includes stretching, strengthening and low-impact aerobic exercises.
A physical therapist can design a regimen that helps to reduce pain and discomfort and strengthen the muscles that affect your ankles, therefore getting you back on track.

Injections:

Trigger point injections – a procedure used to treat painful areas of the muscle that contain trigger points, or knots of the muscle that develop when muscles do not relax. Involves the injection of medication directly into the trigger point.
Facet injections – entails injecting a small amount of local anesthetic and/or steroid medication, which anesthetizes the facet joints and blocks pain.

Weight Loss and Exercise:

Losing extra weight can also help to lose the pain, and increase your comfort level and your quality of life.
Exercise can aid in achieving your weight loss goals, and at the same time strengthen your muscles and decrease pain.

Massage Therapy:

A deep massage will decrease muscle spasms, fight inflammation and encourage relaxation.

Osteopathic Manual Medicine/Manipulations:

Relieves pain by reducing pressure on sensitive structures, increasing flexibility, improving blood flow and decreasing muscle tension.

Acupuncture:

Based on the principles of traditional Chinese medicine, acupuncture involves sticking very thin needles into specific energy points within the muscle/skin in an effort to diminish inflammation, pain and discomfort.
Acupuncture is successful because it helps to release endorphins and serotonin, which act to reduce pain.

RICE:

Rest your ankle or foot. Don’t walk or put weight on it.
Ice your ankle or foot with an ice pack for 20-30 minutes, several times a day.
Compress and support your foot or ankle with bandages or ace-wraps.
Elevate you foot or ankle for 48 hours. Keep your ankle/foot propped up on pillows about your heart level.

Sources: WebMD

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!