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Viewing posts categorised under: Sport

Golf: The Most Dangerous Sport?

25.07.19

Golf: The Most Dangerous Sport?

The PGA may not look like it has much in common with professional rugby - but you may be surprised to learn that golfers are actually injured more often than rugby players. It’s true. In fact, 62% of amateurs and 85% of professionals will sustain a significant injury associated with playing golf. And with a staggering 60 million golfers worldwide - that’s a whole lot of people getting injured. The problem is, amateur golfers are usually out of shape or have poor swing mechanics, and professional golfers often overuse their muscles with frequent play. Trauma to the lower back accounts for one third of all injuries and can happen to anyone regardless of age or ability. There are a couple of logical reasons for this. Firstly, a good golf swing requires significant club-head speed, which is something that is only achieved by applying a lot of torque (force) and torsion (twisting) throughout your lower back. Secondly, compared to other sports, golf puts a lot of pressure on your spine. Consider the average golf swing produces a compression load on your back equal to 8 times your body weight, whereas a sport like running produces a compression load just 3 times your body weight.  

Golfers experiencing low back pain typically have one of the following types of injuries:

 
  • Muscle Strain or Ligamentous Sprain
  • Disc Injury
  • Altered Joint Mechanics or Motor Control
  • Degenerative Arthritis
  • Bone Fracture
  Other top golf-related injuries include trauma to the elbow, wrist/hand or shoulder. (So much for golf being a low-impact activity!)   It’s helpful to understand not only the types of injuries associated with golf but also the main causes of injury which include:
  • Frequency of repetitive practice (overworked muscles)
  • Suboptimal swing mechanics
  • Inadequate warm-up routine
  • Poor overall physical conditioning
With the average recovery time lasting 2-4 weeks, addressing the main causes of injury is well worth the effort. SO, the question is - How can you enjoy the wonderful game of golf while reducing your risk of injury? The simple answer is through targeted and routine conditioning.  Golf requires strength, endurance, flexibility and explosive power in order to play the game well - and not hurt yourself in the process. Physical conditioning routines designed specifically for golfers can help you stay on the green and out of pain. And as a bonus, conditioning your body to avoid injury while playing golf also helps you improve your game. An 11-week targeted conditioning program found participants:
  • Increased their clubhead speed by 7%
  • Improved their strength up to 56%
  • Improved their flexibility up to 39%
  • Increased their drive distance up to 15 yards with sustained accuracy
  Whether you’re a casual golfer or serious about your game we can help you avoid injury and improve your skills. That’s why we’d like to share with you fun, informative tips and tricks to help you stay injury - free  be sure to check out our Facebook page https://www.facebook.com/pottsvillephysiotherapy/ where we’re posting tips and tricks - whatever you’re doing.    

10 top tips for Cyclists

03.08.18

10 top tips for Cyclists

 

Common injuries in Cyclists include knee, lower back, neck and shoulder

 
  1. Make sure your bike is suitable for the type of riding you are doing

  2. Make sure your body fits the bike

  3. Have a great pedalling technique

  4. Vary your riding from day to day

  5. Stretch and activate, slow build your effort as you start your ride

  6. Target sleep, stress, diet and alcohol

  7. Eat well especially during and after a ride of 2 hours or more

  8. Have a strong and consistent recovery routine

  9. The recovery ride – An easy one our ride at high cadence and low power is essential to good recovery after a hard day.

  10. Massage

Achilles Tendon Injuries

30.07.18

Achilles Tendon Injury

A tendon is a band of tissue that connects muscle to bone. The Achilles tendon, connects leg muscles to the heel bone, allowing you to walk and run.   Achilles tendonopathy is a common injury among runners, but may also occur in people with pronated feet, high arches, tight calf muscles and those who wear inflexible running shoes. Overuse of the Achilles tendon at the back of the heel occurs in the case of dancers, runners and walkers who exert a lot of stress on the tendon during their activities. It is a very painful condition and if one continues to put pressure on the tendon, it may snap, often with a loud popping sound. The primary symptom of an Achilles tendon injury is pain to the back of the heel, which increases with exercise and lessens when exercise stops. Achilles tendonopathy also manifests itself with warmth, swelling and tenderness at the site. Range of motion may be limited. Achilles tendonopathy can lead to small tears in the tendon, making it susceptible to rupture, however rupture may also take place without any previous Achilles tendon problems. If any of these symptoms occur, it is best to rest and elevate the leg while icing it and of course, see us or doctor as early as possible. Achilles tendon ruptures are most often seen among middle-aged people who play a sport on weekends or in their spare time.

Symptoms of Achilles tendon rupture are:

 Sudden pain in the back of the ankle which feels like a kick or a stab. It may turn into a dull ache.  Swelling between the heel and the calf.  Difficulty walking or rising up on the toes.

 

A rupture may be treated surgically or non-surgically, depending on the extent of the damage and your condition.

  Until you can get professional help, the RICE formula should be applied:  Rest. This is important as walking may cause further problems.  Ice. Use an ice pack wrapped in a towel. Never apply directly to the skin and leave on for twenty minutes.  Compression. Bandage the foot to prevent further swelling.  Elevate the leg at or above the level of the heart to decrease swelling. For non-surgical intervention, we (or a doctor) will recommend a brace or special insoles for your shoes, as well as physiotherapy. We will work with you to manage your pain with ice and instruct you in stretching exercises for the calf muscles. We will also help you modify your training schedule to match your recovery and advise you on wearing proper shoes to prevent further injury.