By: Dr. Amir Mahmud
Summer is here and we are all ready to play in the sun. Whether your sport is golf, soccer, beach volleyball, lacross or tennis you have to prepare properly in order to avoid injuries and improve your game. Today we are going to take a closer look at golf. Did you know that there are 40 million golfers worldwide and out of those, 28 million live in the USA? With so many people interested in this growing sport let’s see how you can improve your game and what you can do to avoid injuries.
The first step you need to take if you are just starting out in this sport is to take lessons. You need to have a trained professional teach you the basics and then you can go from there. The point of this article is not to teach you how to play golf but to teach you what to do in order to avoid injuries and improve your game. So, let’s jump right into it.
There are 4 barriers to proper performance in golf:
Flexibility:
If you are lacking proper flexibility your performance will decrease and you are at a higher risk of getting injured.
Flexibility, especially golf specific flexibility can give you a huge advantage over a person who is not flexible. You want to have full active range of motion in your paraspinals, hamstrings, hip adductors, calfs, Shoulder girdle muscles (rotator cuff and pecs), wrist and forearms. Let’s take a closer look at a few of these muscles groups and how restrictions in them can affect your game
i. Paraspinals: Paraspinal muscles are involved in spinal rotation: The more spinal rotation that you have the more club head speed you can generate and therefore the farther you can hit the ball.
ii. Hamstrings: Hamstrings are closely related to your pelvis due to their attachment at the Ischial Tuberosity. If you have tight hamstrings the rotation in your pelvis and lumbar spine will be decreased. As a result, your club head speed can be decreased.
iii. Hip Adductors: Your adductors are activated during the transition of weight transfer from the top of the backswing to the start of the down swing. If you have tight adductors it can cause you to “come over the top” during the downswing.
iv. Calf muscles: Tight calf muscles can cause you to move your torso up and down when you are swinging your club. This can significantly affect your accuracy.
So now you can see how flexibility is essential for improved performance. Also keep in mind that if you are interested in hitting longer and more powerful shots you need to increase your club head speed and the only way to increase your club head speed is to increase your range of motion.
Postural Instability:
Any type of postural instability can predispose you to injuries. When we are talking about stability we are mainly looking at 3 factors.
1. Proper alignment of the back knee over the back ankle
2. Strong Gluteal muscles which will help with the stability of the hips and knees
3. Quadriceps muscles that can support the transfer of body weight into the back leg at the top of the back swing
Swing Mechanics:
The swing mechanics is where your golf instructor comes into play. If you have improper swing mechanics you WILL eventually have some sort of injury. The most common type of injury for your average golfer tends to be lower back sprains/strains and elbow injuries from repetitive hyperextension at the end phase of the swing.
Environmental performance:
This category can be broken down into two sections
1. Mental aspect:
Inability to concentrate during your swings is what causes most of the frustrations that golfers have. The ability to focus right before striking the ball is what separates professionals from amateurs. Here is how the Pro’s do it. Right before they strike the ball they hold an image of the target in their mind. Now you might think that you are doing the same. But if you think about it you are also thinking about your body position, trying to keep your eyes on the ball, making sure you don’t bend your elbow, making sure your legs are properly placed. All of that can distract you from the main goal, which is hitting the target.
2. Environmental aspect:
You might not have had thought of this but the environment plays a big role in your performance on the golf course. Anything from pollen in the air, the pesticide that is used on the course and the temperature/ humidity can all affect the way your body reacts. For example, if your body reacts to an external stimulus and your allergies act up then your muscles WILL react and tighten up. As a result you will not be able to swing with your full potential due to the restricted range of motion.
If you are interested in having your swing evaluated come on in and we will gladly help you. Keep in mind we are not here to change or fix your swing but we are here to find any predispositions to injuries.
Dr. Amir Mahmud is a Sports Chiropractor at CSI (Chiropractic Sports Institute) in Westlake Village. Dr. Amir has vast experience working with athletes both professional and Amateur. He is the current Team Doctor for the Newbury Park HS Lacrosse team, Ventura Country men’s Rugby team, and travels with the Mobile CSI Sports Medicine team caring for athletes across southern California. He can be reached at (805) 371-0737. www.gotcsi.com
Friday, July 22, 2011
Thursday, July 21, 2011
Blue 42, Blue 42, SET HIKE
By Dr. Ed Green
That's right football season is near. Now is the time to make sure that you are ready to handle the rigors of football especially the dreaded two-a-days. This article will touch on some of the more important things one should prepare themselves to make sure they are healthy and ready for the season.
One of the first things we want to work on is our flexibility. Being more flexible will decrease our chances for injury. I recommend the following several stretches to be done pre play and then some to be done post play. For sports that require fast twitch muscle firing I would not recommend doing static stretching. You should more do stretches that mimic the sport that you are about to play.
Stretches to be done PRE-GAME
1) Karaokes. For about 20yds
2) Bounding for about 20 yds
3) Butt kickers for about 20 yds
4) Quick Feet drills for about 20yds
5) Double leg high jumps standing in place 3 sets 6 reps
6) Moving lunges at least 10 per leg.
Stretches to be done POST-play( Each stretch hold 15-20 sec)
1) Hamstring stretches standing and seated
2) Quadricep stretches stand and side lying
3) Figure 4 Gluteal stretches
4) Calves standing and on all fours.
5) Chest stretches for pectoralis major and minor
6) Neck stretches
These gentle stretches will help increase flexibility and decrease injury. Also a muscle which is more flexible means a muscle that is strong and faster.
Second is hydration:
The following is an excerpt taken from an article written by Dr. Terry Weyman which gives great information on how much hydration one should have and what are the possible side effects.
... Your body needs about 1 ml of water for every calorie that you expend. For example, if you burn 4,000 to 5,000 calories per day (moderate to aggressive athletic workouts), you would need between 4 to 5 liters of fluid to replace what was lost and to keep the biochemistry in proper balance. Monitoring body weight before and after training is the best way to keep up with your body’s fluid needs, which sweating increases.
Although a 2% weight loss due to dehydration may not cause any “symptoms”, it does decrease physical and mental performance.
Water Loss as % of Body Weight
2% - Difficulty in controlling normal body temperature
3% - Reduced muscular endurance time
4%-6% - Reduced strength, power, endurance and heat cramps
6% - Severe heat cramps, heat exhaustion and heat stroke
During exercise, especially in the heat, some of the water that naturally circulates through your body is used by your sweat glands. Inadequate fluid balance can result in a chain reaction that can be severely detrimental to your health. The first step in this reaction is a decrease in blood volume, which increases the heart rate in an attempt to get the fluids to the vital organs. The body’s next reaction is to constrict the blood vessels in order to maintain proper blood pressure. However, this reaction will cause the body temperature to rise due to the heat produced by the working muscles which can’t be transported to the skin’s surface. This leads to heat illnesses such as heat cramps, exhaustion and heat stroke.
Too avoid these symptoms make sure that you are drinking plenty of fluids before, during and after all practices and games. Drinking before the game is not enough, you need to start several days prior and continue throughout the season.
The next order of business is to make sure that your body is ready to start your training. All athletes have to go through a physical to get cleared for sports. As we all know this is not an extensive physical and leaves a lot to be desired. So my opinion is all should see there Chiropractor or physical therapist and have a full body range of motion and joint stability exam performed. These only take 10-15 minutes and will show areas of the body that are weak and need to be worked on. By addressing these areas NOW we can prevent further more serious injuries down the road. The last thing we all want is to get injured in the middle of the season and not be able to compete.
This is just a brief article on some of the more important things one shoulder think about before starting your football season. If there are any questions about what was written or you want to come in and or your bring your player in for a sports evaluation, please call our offices.
We here at CSI wish all our athletes and all competitors the best in this upcoming football season.
Dr. Ed Green is a Certified Sports Chiropractor and is the clinic director of Chiropractic Sports Institute in Moorpark. A College Football player himself he understands the athlete, especially the football player. Dr. Ed has many tips for the player not only on how to compete at your best but how to avoid injury. He can be reached at the Moorpark office, 805-531-1188
That's right football season is near. Now is the time to make sure that you are ready to handle the rigors of football especially the dreaded two-a-days. This article will touch on some of the more important things one should prepare themselves to make sure they are healthy and ready for the season.
One of the first things we want to work on is our flexibility. Being more flexible will decrease our chances for injury. I recommend the following several stretches to be done pre play and then some to be done post play. For sports that require fast twitch muscle firing I would not recommend doing static stretching. You should more do stretches that mimic the sport that you are about to play.
Stretches to be done PRE-GAME
1) Karaokes. For about 20yds
2) Bounding for about 20 yds
3) Butt kickers for about 20 yds
4) Quick Feet drills for about 20yds
5) Double leg high jumps standing in place 3 sets 6 reps
6) Moving lunges at least 10 per leg.
Stretches to be done POST-play( Each stretch hold 15-20 sec)
1) Hamstring stretches standing and seated
2) Quadricep stretches stand and side lying
3) Figure 4 Gluteal stretches
4) Calves standing and on all fours.
5) Chest stretches for pectoralis major and minor
6) Neck stretches
These gentle stretches will help increase flexibility and decrease injury. Also a muscle which is more flexible means a muscle that is strong and faster.
Second is hydration:
The following is an excerpt taken from an article written by Dr. Terry Weyman which gives great information on how much hydration one should have and what are the possible side effects.
... Your body needs about 1 ml of water for every calorie that you expend. For example, if you burn 4,000 to 5,000 calories per day (moderate to aggressive athletic workouts), you would need between 4 to 5 liters of fluid to replace what was lost and to keep the biochemistry in proper balance. Monitoring body weight before and after training is the best way to keep up with your body’s fluid needs, which sweating increases.
Although a 2% weight loss due to dehydration may not cause any “symptoms”, it does decrease physical and mental performance.
Water Loss as % of Body Weight
2% - Difficulty in controlling normal body temperature
3% - Reduced muscular endurance time
4%-6% - Reduced strength, power, endurance and heat cramps
6% - Severe heat cramps, heat exhaustion and heat stroke
During exercise, especially in the heat, some of the water that naturally circulates through your body is used by your sweat glands. Inadequate fluid balance can result in a chain reaction that can be severely detrimental to your health. The first step in this reaction is a decrease in blood volume, which increases the heart rate in an attempt to get the fluids to the vital organs. The body’s next reaction is to constrict the blood vessels in order to maintain proper blood pressure. However, this reaction will cause the body temperature to rise due to the heat produced by the working muscles which can’t be transported to the skin’s surface. This leads to heat illnesses such as heat cramps, exhaustion and heat stroke.
Too avoid these symptoms make sure that you are drinking plenty of fluids before, during and after all practices and games. Drinking before the game is not enough, you need to start several days prior and continue throughout the season.
The next order of business is to make sure that your body is ready to start your training. All athletes have to go through a physical to get cleared for sports. As we all know this is not an extensive physical and leaves a lot to be desired. So my opinion is all should see there Chiropractor or physical therapist and have a full body range of motion and joint stability exam performed. These only take 10-15 minutes and will show areas of the body that are weak and need to be worked on. By addressing these areas NOW we can prevent further more serious injuries down the road. The last thing we all want is to get injured in the middle of the season and not be able to compete.
This is just a brief article on some of the more important things one shoulder think about before starting your football season. If there are any questions about what was written or you want to come in and or your bring your player in for a sports evaluation, please call our offices.
We here at CSI wish all our athletes and all competitors the best in this upcoming football season.
Dr. Ed Green is a Certified Sports Chiropractor and is the clinic director of Chiropractic Sports Institute in Moorpark. A College Football player himself he understands the athlete, especially the football player. Dr. Ed has many tips for the player not only on how to compete at your best but how to avoid injury. He can be reached at the Moorpark office, 805-531-1188
Friday, July 15, 2011
Sunglasses, not just for fashion but a VITAL part of your athletic equipment
By. Dr. Terry Weyman
When I was a young kid, I was a beach lifeguard. One of the days I chose fashion over performance and wore a trendy pair of cheap sunglasses (but they were cool). Later that night I kept seeing spots and those spots kept getting worse. After seeing the Eye Doctor I realized in ONE day I had burned my retina and would have permanent damage. ONE DAY. Ever since that day, I have looked at sunglasses in a whole new light!
Being a Sports Chiropractor I am out in the sun a lot! Whether it’s on the side of a Motocross track, in a feed zone of a major bike race, or on a lake running a slalom course, I protect my eyes FIRST.
Your eyes are one of the most important organs for sport. Why? Well, your head follows your eyes and consequently, your body follows your head. Your eyes are so instrumental in initiating all quick movements such as seeking out that perfect line, looking ahead to spot that deadly situation or finding your receiver that if your eyes are not working properly you will NEVER perform at your best.
The problem with wearing trendy or cheap sunglasses is that the lenses are tinted instead of treated to prevent UV light from getting to your eyes. A tinted lens will allow your pupils to dilate or expand which will allow more damaging UV rays into your retina (this is what happened to me). UV light can damage the eyes by essentially giving the cornea a sunburn or, in the long run, causing cataracts, retinal and macular degeneration. A good pair of sunglasses that blocks UV can not only help you see better but improve your image since most of the good glasses look great. All Eye Doctors recommend sunglasses that block over 98 percent of all UV.
Unfortunately, the non-prescription sunglasses industry (cheap sunglasses) is weakly regulated, and even bold words in its advertising such as "UV absorbing" or "blocks most UV light" might mean nothing.
The brand I now wear, TAG Heuer Avant-Garde Eyewear. Not because of the name, but for their lenses. I tried on a pair and was blown away on how clear everything was. The lenses are the best, and they were light and very comfortable. Then I went on line to look at the research and saw how many awards they have won for not only design but for their innovation with lenses and protection. This is a company known for watches but their Avant-Garde Eyewear are amazing.
What ever Sunglasses your chose, know this. You only get one set of eyes. Your eyes are not only the window to your soul but the initialator of movement. The lighter the eye color the more you need to protect them. My advise in everything, don’t go cheap on your health and never live with regrets. You don’t want to “burn your eyes” because you were wearing some cheap glasses “because I am always losing them, or sit on them and these were cool”. The cost of TRYING to repari your eyes will far exceed the cost of a good pair of Sunglasses.
Dr.Terry Weyman is the clinic Director of Chiropractic Sports Institute and has been involved with Professional sports for over 20 years. Visit his website at www.gotcsi.com
When I was a young kid, I was a beach lifeguard. One of the days I chose fashion over performance and wore a trendy pair of cheap sunglasses (but they were cool). Later that night I kept seeing spots and those spots kept getting worse. After seeing the Eye Doctor I realized in ONE day I had burned my retina and would have permanent damage. ONE DAY. Ever since that day, I have looked at sunglasses in a whole new light!
Being a Sports Chiropractor I am out in the sun a lot! Whether it’s on the side of a Motocross track, in a feed zone of a major bike race, or on a lake running a slalom course, I protect my eyes FIRST.
Your eyes are one of the most important organs for sport. Why? Well, your head follows your eyes and consequently, your body follows your head. Your eyes are so instrumental in initiating all quick movements such as seeking out that perfect line, looking ahead to spot that deadly situation or finding your receiver that if your eyes are not working properly you will NEVER perform at your best.
The problem with wearing trendy or cheap sunglasses is that the lenses are tinted instead of treated to prevent UV light from getting to your eyes. A tinted lens will allow your pupils to dilate or expand which will allow more damaging UV rays into your retina (this is what happened to me). UV light can damage the eyes by essentially giving the cornea a sunburn or, in the long run, causing cataracts, retinal and macular degeneration. A good pair of sunglasses that blocks UV can not only help you see better but improve your image since most of the good glasses look great. All Eye Doctors recommend sunglasses that block over 98 percent of all UV.
Unfortunately, the non-prescription sunglasses industry (cheap sunglasses) is weakly regulated, and even bold words in its advertising such as "UV absorbing" or "blocks most UV light" might mean nothing.
The brand I now wear, TAG Heuer Avant-Garde Eyewear. Not because of the name, but for their lenses. I tried on a pair and was blown away on how clear everything was. The lenses are the best, and they were light and very comfortable. Then I went on line to look at the research and saw how many awards they have won for not only design but for their innovation with lenses and protection. This is a company known for watches but their Avant-Garde Eyewear are amazing.
What ever Sunglasses your chose, know this. You only get one set of eyes. Your eyes are not only the window to your soul but the initialator of movement. The lighter the eye color the more you need to protect them. My advise in everything, don’t go cheap on your health and never live with regrets. You don’t want to “burn your eyes” because you were wearing some cheap glasses “because I am always losing them, or sit on them and these were cool”. The cost of TRYING to repari your eyes will far exceed the cost of a good pair of Sunglasses.
Dr.Terry Weyman is the clinic Director of Chiropractic Sports Institute and has been involved with Professional sports for over 20 years. Visit his website at www.gotcsi.com
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