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Decrease Your Risk of Injury and Improve Your Golf Game this Summer

May 29, 2013 3:18 pm Leave a Comment

During an average 18-hole round, most recreational golfers take more than 100 swings (including practice swings), walk six to eight kilometres and bend more than 30 to 40 times. You don’t have to be a health specialist to see the demands a leisurely round of golf has on the body, especially the low back.

Most golfers are more motivated to improve their games than to prevent injuries. Serious golfers work hard at improving their game: expensive equipment, professional lessons, and hours of reading and practice. Yet many golfers bypass an important part of playing well — exercise.

A leading cause of golf injuries is overuse. Golfers typically suffer from low back injuries, but these are often a result of poor technique, improper warm-up and lack of conditioning. In addition to low back injuries, male golfers typically suffer from shoulder and elbow injuries, while wrist injuries are common with female golfers.

Whether you are new or experienced on the golf course, a sport-specific physical training program can give you that extra edge. After a layoff from the game, such as over the winter, begin slowly and follow a condition plan. By following some basic guidelines, you will not only decrease your risk of injury but you can also improve your game and lower your handicap.

At Ajax-Pickering Village Chiropractic, Dr. JohnNoble and Dr. Mark Fera believe a good golf-conditioning program emphasizes flexibility, strength, posture, stabilization, balance and endurance. This aims to create a well-rounded golfer by incorporating technical, mental and physical disciplines. Here’s why:

Flexibility improves joint range of motion and helps avoid muscle strain or soreness. To execute an optimal golf swing, a full range of motion is essential.
Strength adds power to a swing and prepares the body for repetitive stresses from the sport. A strong muscular system translates into long-term injury prevention.
Posture is important, especially at the top and finish of the swing. Good posture allows for efficient movement, less chance of injury, better recruitment of muscles, increased swing consistency and a positive mental outlook.
Stability in the shoulder girdle will affect proper grip and arm position, while stability in the lower spine will affect hip rotation. Failure to stabilize in these areas can create inconsistencies in your swing.
Balance contributes to and is a very important component of an effective golf swing.
Endurance in the cardiovascular system enhances your performance, helps delay fatigue and allows for better mental focus.
Remember to warm up and stretch before and after your play — your body will thank you for it.

The great thing about golf is that you can play it for a lifetime if you keep your body in shape, your technique in check and your game plan at par. We all know the game is continually progressing, so keep up with the times. Or better yet, keep up with your playing partners and get yourself ready for your next game.

Contact Ajax-Pickering Village Chiropractic at 905-427-3202 to book an appointment for a spinal checkup. Already a patient? Speak directly with Dr. Noble or Dr. Fera at your next appointment for tips on keeping your spine healthy with exercise, yoga or stretching during the golf season.

5 Ways to Avoid Pain and Improve Your Golf Game

May 10, 2013 3:26 pm Leave a Comment

Physically the game of golf can be quite deceiving. After all, there’s no running or jumping like in basketball, no throwing or pitching balls like in football and baseball and no monstrous commitment to cardio like in swimming or jogging. Where the sport of golf truly deceives us is in its seemingly leisurely pace and what appears to be the lack of extreme physical effort.

As anyone who’s played a round of golf can attest to, however, nothing could be further from the truth.

If you consider how your spine rotates during your golf swing and the speed at which you hit the ball, the stress a round of golf can put on your body becomes crystal clear.

Whether you golf once a week, once a month or a few times a season, preparing your body for the twists and turns on the golf course is the key to avoiding injuries and getting the most out of your game.

Five Tips to Avoid Pain and Improve Your Game

1. Include strength-training exercises in your golf routine. By strengthening all major muscle groups, you’ll not only maximize your performance and prevent a golf-related injury, but you’ll also increase your core body strength, flexibility and the flow of oxygen throughout your body.

2. Spend a full 20 minutes warming up and cooling down. Before you step onto the golf course, putting green or driving range, spend time stretching and warming up your muscles. This warmup should include a brisk walk or a gentle jog to help loosen your muscles and joints.

3. Stay hydrated, stay energized. Did you know that by the time you feel thirsty, you’re already dehydrated? Keep your energy level high from the 1st to the 18th hole by drinking plenty of non-alcoholic fluids before, during and after your game.

4. Use a golf cart for carrying heavy clubs. Although carrying your golf clubs is a good way to get in some extra cardio and burn calories, it doesn’t necessarily make sense if you’ve got a particularly heavy golf bag. If necessary, use a golf cart and remember to push–not pull–the cart. If you do have to carry your golf bag, make sure to use BOTH shoulder straps. This will help spread the weight of the clubs over a larger area.

5. Take lessons. Professional golf instructors don’t just help you improve your game, they ensure you’re using correct posture and technique when driving and putting.

For a detailed list of warmup and cool down stretches, stop by our office and ask for our “Get In The Game Without Pain” golf brochure.

Is Your Body Ready for Working and Playing Outdoors? Spring Into Wellness at Ajax-Pickering Chiropractic!

April 23, 2013 1:09 pm Leave a Comment

Before you hit the golf course, start working in the garden or tune up your bike for your first trek of the season, it’s important to consider what impact this new activity will have on your body.

Ajax chiropractors Dr. John Noble and Dr. Mark Fera encourage you to make your health and wellness a priority.

To celebrate spring — and all the exciting outdoor activities that go with it — Dr. Noble and Dr. Fera are pleased to offer your loved ones, family and friends a chiropractic consultation and examination at our expense — a $125 value.

We have reserved a limited number of appointments from May 13th to May 18th.

To book a complimentary chiropractic examination, call 905-427-3202 today.

Your Posture Tip for April — Side Twisting Pose

April 18, 2013 1:03 pm Leave a Comment

Spring Into Wellness at Ajax-Pickering Village Chiropractic

April 9, 2013 7:10 pm Leave a Comment

Your Posture Tip for March — Downward Dog

March 20, 2013 7:59 pm Leave a Comment

Are You Going Away For March Break? Don’t Let an Overstuffed Bag Ruin Your Vacation!

March 5, 2013 4:17 pm Leave a Comment

It’s easy to get carried away and pack everything “just in case,” but remember overpacked luggage and improper lifting and carrying techniques are common causes of back, neck and shoulder injuries. Luckily, many of these injuries can be avoided with a little pre-planning.

For more tips on maintaining a healthy back visit OCA

Choose and pack your luggage carefully

Give serious thought to your destination, itinerary and pack only what you absolutely need.
Choose sturdy, light, high-quality pieces of luggage. If it’s too heavy too lift when it’s empty, don’t buy it.
Lighten your load by choosing luggage with wheels and a handle.
Use a quality backpack as your carry-on. Make sure it has adjustable, padded shoulder straps and a waist strap to minimize the bag’s movement. When packed, it shouldn’t weigh any more than 10 to 15 per cent of your body weight.
Pack your carry-on luggage carefully, placing heavy items at the bottom of the bag and making full use of the pockets to organize smaller items.

Practice safe lifting techniques

Even if your suitcase has wheels, lifting your luggage can’t always be avoided. Reduce your your risk of injury by moving slowly and, whenever possible, breaking the lifting action into smaller parts. For example, when loading your suitcase into the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk.
When lifting, get close to your luggage and stand with your feet shoulder-width apart. Bend at the knees and let your leg muscles—not your back—do the lifting.

Avoid twisting motions; instead, turn your feet in the direction you are headed and turn your entire body in that direction.

Use common sense

Don’t carry bulky luggage for long periods of time.
Carry lighter items in each hand rather than a single heavy item on one side.
If using a duffel or shoulder bag, switch sides often to reduce the strain on your back, neck and shoulders.

Injuries that result from improper lifting and carrying a heavy load don’t just affect your vacation, they often become chronic and can impact your quality of life. If you experience pain that lasts longer than two or three days, call Ajax-Pickering Village Chiropractic at 905-427-3202 and book a chiropractic assessment.

February 15, 2013 4:04 pm Leave a Comment

Julie Daniluk, nutritionist, Preferred Nutrition expert, and bestselling author of Meals That Heal Inflammation, discusses recent evidence which shows how diet pop in alcoholic mixed drinks can lead to greater impairment, and the impacts of highly caffeinated concentrated energy shots.

Your Posture Tip for February — Abdominals

February 5, 2013 8:05 pm Leave a Comment

Book a Chiropractic Assessment During Sweetheart Appreciation Week

January 24, 2013 10:57 pm Leave a Comment

Patients of Ajax-Pickering Village Chiropractic are invited to “spread the love” this February during our annual Sweetheart Appreciation Week.

To celebrate Valentine’s Day, Dr. Noble and Dr. Fera are pleased to offer your loved ones, family and friends a chiropractic consultation and examination at our expense — a $125 value.

We have reserved a limited number of appointments from February 11th to 16th. This February, show your friends and family how much you care. Encourage them to put their health and well-being on their to-do list for 2013!

To book a complimentary chiropractic examination, call 905-427-3202.

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