Most golfers focus on hitting the gym to increase their strength, which can lead to increased speed, power and longer drives. However, if a golfer is lacking the mobility to go through a full golf swing, then being stronger won’t make a huge difference to your overall golf game. Golfers need to first work on being able to achieve the full range of motion required during the golf swing before worrying about getting strong.
What are the benefits of increased mobility?
Ankles – The ankles play a key role in your ability to get into the correct golf posture. Poor ankle mobility (specifically dorsiflexion), leads to a faulty set up posture, swing pattern and loss of balance during the swing.
Hips – Having the ability to rotate fully through the hips (internally and externally) has been shown to produce a more effective swing, which produces more power and speed. Lack of hip rotation has also been strongly linked with lower back compensations and golf related lower back pain.
Shoulders – Mobility of the shoulders helps generate increased club head speed and control. Lack of shoulder mobility will lead to shoulder, elbow and thoracic spine injuries.
Thoracic Spine (upper back) – Mobility of the thoracic spine allows adequate rotation for the swing and increases club head speed. Decreased mobility in the thoracic spine leads to compensations with the lower back and an increase in lower back pain and injury.
Neck – During your backswing you will need a certain amount of neck rotation. If your neck mobility is restricted, you will have a faulty swing pattern with a limited backswing.
If you want to know if you’re restricted in any particular body part, try doing the overhead squat test, which is a great way to look at shoulder, thoracic spine, hip and ankle mobility. Want more guidance? Get assessed at Sheddon Physiotherapy, where Jason Kobrick and Erin Shapcott have both completed their golf specific rehabilitation courses and can help answer any of your questions.
Sports are fun but injuries can sometimes occur. As healthy as an active lifestyle is, strenuous exercise or illness can affect sport performance and professional help may be urgently needed to prevent, treat and heal those affected. Sports medicine is a relatively new type of practice aimed specifically at this type of treatment.
Do you need a sports therapist or want to find out more on sports medicine? We have a handy guide for you!
What is sports medicine?
Sports medicine relates to medicine concerned with the prevention and treatment of injuries and disorders that are related to participation in sports. It focuses on all matters relevant to the active individual, sports athletes or even kids sports, as well as an extensive focus on musculo-skeletal conditions.
Sports medicine makes use of scientific research and knowledge to ensure that athletics receive the best advice for optimal performance. It involves not only orthopedic medicine, but also extends to medical specialties in cardiorespirology, psychiatry, and a clear understanding of the needs of the athletes.
Sports medicine specialists are healthcare advisers in sports medicine issues. They focus on treating and preventing illness and injury in active individuals. A sports medicine team of professionals include specialty physicians and surgeons, athletic trainers, physical therapists and coaches. Sports medicine team physicians treat a wide variety of injuries or illnesses.
Some of their healing abilities include:
Treatment of fractures
Lower leg or foot stress injuries
Assistance with calorie balance
Assistance with strength training
Nutrient imbalances and guidance
Common Sports Medicine Physiotherapy questions
How much does physiotherapy cost in Ontario and am I covered by OHIP
Physiotherapists for sports medicine related disciplines can range between $70.00 per visit to $120.00 per treatment. This is inclusive of administrative time, treatment plan preparation, inter-professional and professional- insurer consultations.
There is currently no OHIP coverage for Physiotherapy and Chiropractic care under the Health Insurance Act.
Is pelvic physiotherapy covered by OHIP?
Pelvis physiotherapy is covered by various medical schemes but unfortunately OHIP does not cover it.
Are sports medicine doctors covered by OHIP?
Yes, sport medicine doctors are covered by OHIP providers if you have a valid health card. Some treatments such as injections, however, will incur additional costs.
Do you need a referral to see a sports medicine doctor in Ontario?
A sports medicine doctor needs a referral from a physical such as a family medicine physician, general practitioner or emergency medicine doctor.
Sheddon Physiotherapy for Sports Medicine in Ontario
Sports Medicine Specialists at Sheddon Clinic are qualified to;
Administer cortisone injections and Viscosupplementation Injections
Provide consults and referrals for Platelet Rich Plasma and Prolotherapy injections
Some of the benefits of visiting our sports clinic in Oakville, Ontario include:
Improving of your health
Decreasing your pain
Helping you with injury prevention and mobility
Comprehensive treatment options
Injury treatment for rotator cuff injuries, sports injuries, neck, knee and back pain, plantar fasciitis, concussion, shoulder injuries, tennis elbow, golfers elbow, wrist pain and lots more!
Our sports and physiotherapy clinic with commitment to care with extended hours and a strong network of professionals at your disposal.
We provide a comprehensive doctor treatment plan that is suitable and convenient for you.
Our experts have attained post graduate qualifications in Sports Medicine, as well as their specialty in General Family Practice – ensuring that you are in only the best hands!
With the warmer weather approaching, many avid golfers are itching to get to the driving range and golf courses. Doug Ford announced last week that golf courses can begin preparing for the season. However, golf is going to look a little different this season because of COVID-19. Most clubs have been collaborating in order to brainstorm ways to ensure that courses open safely. Physical distancing must still be upheld at all times, and ball washers, benches, and bunker rakes will be removed. There will be fewer tee off times and longer intervals between groups. Furthermore, don’t expect to kick back and enjoy a bite to eat or a drink afterwards, as dining rooms and clubhouses will initially remain closed. Despite all these changes, many are still looking forward to dusting off their clubs. What can you start doing now, while you are isolated at home in order to be ready for your first round?
The golf swing involves powerful muscle contractions coming from multiple body parts, with a lot of stress being generated on certain muscles, joints and ligaments. Improved overall fitness correlates with lower golf scores and less risk of injury. Proper conditioning for golf includes a variety of factors, such as the strengthening of particular muscle groups for a powerful swing, including the rotator cuff, scapular stabilizers and core musculature. The exercise below helps develop trunk and lower body stability, upper body strength, core strength and rotary mobility.
Instructions: Loop a theraband around your arms. Start in a proper golf address position, engage your core and bring your arms slightly apart so there is tension on the theraband. Raise your arms into a half backswing slowly and follow through into a downswing. Repeat 10 times per side and 3 sets.
Flexibility is also a key component, especially in the hips, shoulders and trunk in order to achieve a full range of motion from the back swing to the follow through. Below you will find a great exercise to develop better flexibility in your chest muscles, thoracic spine, rib cage, shoulders and lower back.
Instructions: Lie on your side with your top knee bent at around 90 degrees supported on a medicine ball (or something of equal height to keep the pelvis level). Place the arms out in front of you at shoulder level with the palms facing each other. Slowly lift your top arm up opening up your chest as you rotate the trunk. Try to keep both shoulders on the ground, and your knee in contact with the ball, as you look over your top shoulder. Hold for 30 seconds and repeat on each side 3 times.
Another fitness component that is often overlooked in golf is cardiovascular fitness. Walking the average golf course is equivalent to walking 10 km. Once you add in a few fairway hills, sand bunkers and carrying or pulling your clubs, the peak heart rate for most golfers can get as high as 80% of the maximum heart rate value. While practicing social distancing, take the opportunity to go for a walk. Start with 15 minutes and gradually increase the time and difficulty (add hills, etc.).
The last fitness component essential for golf is balance. Poor balance will lead to faulty swing mechanics and compensatory patterns. The exercise below is a great exercise to work on overall balance and stability.
Instructions: Stand on one leg, keeping the hips leveled. Reach forward as far as you can while keeping your balance (you can bend the support knee slightly). Come back to the center and without putting your foot down on the ground, reach out to the side as far as you can. Come back to the center and without putting your foot down on the ground, reach back and across to the opposite side as far as you can. Come back to the center and repeat the sequence.
While you’re home you can also take the opportunity to work on your short game. You can easily set up targets in your backyard, such as hula hoops, and practice trying to chip the ball, and have it land in the hoop. You can also work on your putting stroke whether it be on carpet or a fancy indoor putting green.
Don’t wait until injury prevents you from swinging a club. Get assessed now, before the season starts, to find out how to prevent injuries, get stronger and bring your golf game to the next level. While our clinic is closed, we are still open for virtual telerehab appointments. During your appointment, a physical assessment will be completed in order to identify any areas of weakness or potential limitations. From this assessment, a plan will be put in place addressing any areas needing improvement, which is usually achieved through golf specific exercises that will be taught to you.
If you want more information on how to treat your current golf injury or develop a golf specific training program to reduce the risk of injury this season, your Sheddon Physiotherapist can get you started. Call us at (905) 849-4576 or visit us.
The Most Effective Hamstring Injury Prevention Program
Hamstring injuries have been reported as one of the most common injuries across a variety of sports that involve repetitive kicking and/or high speed running, such as soccer, track and field, football, and rugby. Re-injury rates are also an issue affecting many athletes long term, with roughly 30% of athletes suffering a re-injury to the hamstring within the first year. In order to prevent hamstring injuries it is important to understand WHY they occur, and to develop a prevention program which targets these risk factors.
The hamstrings are a group of 3 muscles, the biceps femoris, the semitendinosus, and the semimembranosus. Their main purpose is to bring the hip back and bend the knee. The majority of injuries to the hamstrings are strains to the biceps femoris long head muscle. Injury occurs mainly during sprinting, as the muscles contract eccentrically to decelerate the leg.
What are the Risk Factors?
Age Unfortunately, the older you get, the higher your chance for hamstring injury. The age when the risk starts to significantly increase is 25 years old, with research suggesting a 30% increase in risk annually thereafter.
Decreased flexibility Tight hamstrings aren’t the only problem; tight hip flexors and/or quads are also problematic.
Muscle Imbalance/weakness Muscle imbalance within the lumbopelvic region and/or weakness in the hamstrings;
Previous injury Previous injury to the hamstring, groin and/or knee.
The Most Effective Hamstring Prevention Program
Eccentric Strengthening Program The majority of hamstring injuries occur during sprinting when the muscle is working eccentrically. As such, eccentric strengthening programs have been shown to decrease the risk of hamstring injury by 65-70%. The most popular and widely studied exercise for hamstring injury prevention is The Nordic Hamstring Exercise. We strongly encourage all athletes to add this exercise to their strengthening regime. However, it shouldn’t be the only hamstring exercise you do. While it has been shown to decrease the risk of hamstring injury significantly, it only activates part of the hamstring muscles (specifically the semitendinosus and short head of the biceps femoris). 80% of hamstring injuries occur to the long head of the biceps femoris, which is better activated with a hip extension exercise such as deadlifts. The most effective hamstring injury prevention program should focus on targeting all the hamstring muscles with both knee and hip dominant movements. Below you will find 2 different exercises: the nordic hamstring exercise and straight leg weighted deadlifts. We recommend doing both for the greatest benefit. See a progressive 12 week schedule below:
Frequency 2x/week x 12 weeks. Week 1-3: 3 sets of 5-6 reps Week 4-6: 4 sets of 6-7 reps Week 7-9: 4 sets of 8-9 reps Week 10-12: 4 sets of 10-12 reps
Nordic Hamstring Exercise: Can be completed with a partner holding your legs or hooking feet under something heavy. Lower yourself forward, keeping your back and hips straight. Once you cannot go any further push yourself back into start position.
Work on your core While strengthening the hamstrings is important, you can’t forget about everything else that helps support, align and coordinate the hips. If there is an imbalance around the hip such as tight hip flexors, weak glutes, etc., the hamstrings will be more susceptible to injury. In addition, exercise programs that focus on trunk stabilization and agility vs. a traditional program of ONLY hamstring stretching and strengthening post injury results in a quicker return to sport and significantly much lower reoccurrence rate (7% vs. 70%).
Running Program Most hamstring injuries occur during sprinting, especially later in the game when fatigue sets in. Therefore, strengthening and isolating the hamstrings in the gym is essential, but you must also include interval speed training to improve coordination, large hip/knee joint torques, and explosive strength. Weekly sprint workouts have been shown to prevent hamstring injuries. Like all training loads, ensure the sprinting load (distance, reps and speed) is progressed gradually.
Where to go from here?
If you currently are suffering from a hamstring injury it is best to book an appointment with a therapist and get on an individualized rehab plan. If you are currently injury free and would like to stay that way, then add the above hamstring exercises to your current strengthening program following the 12-week plan. If you want more bang for your buck, then add some core and hip stability exercises as well. If you still have questions or want more guidance on injury prevention book an appointment with one of the Sheddon Physiotherapy and Sports Medicine therapists at 905-849-4576.
Heiderscheit et al., (2010). Hamstring strain injuries: Recommendations for Diagnosis, Rehabilitation and Injury Prevention. Journal of Sports Physical Therapy. 67-81. Liu et al., (2012). Injury rate, mechanism, and risk factors of hamstring strain injuriesin sports. A review of the literature. Journal of Sport and Health Science. 92-101. Prior et al., (2009). An evidence based approach to hamstring strain injury. A systematic review of the literature. Sports Health. 154-164.
For more info, contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.
Goodlife, LA fitness, Crossfit or Lifetime? There are so many gym and fitness options for people to choose from. How can someone know what is right for them? One of the newest gyms to start popping up everywhere in the GTA over the past year are F45 Training gyms. What is F45 Training? How is it different from other gyms? Is it right for you? Recently I had the opportunity to get my butt kicked by their workouts and sit down with the owner of F45 Training Joshua Creek, Vanessa & Dan Andrews, to answer all these questions for you.
Lets start with the basics “What is F45 Training”?
“F” stands for functional fitness; “45” is the total number of minutes each workout lasts. In a nutshell, F45 Training is a group exercise class focusing on high-intensity interval training (HIIT) and functional fitness movements. Every day offers is a different program (there are 31 different programs and over 3000 different exercises), so you will NEVER see the same workout twice.
Can every level do F45 Training?
F45 is geared to all fitness levels. Every F45 gym has video monitors to demonstrate the exercise technique at each station. In addition, the trainers spend the first few minutes of every class demonstrating each exercise, as well as showing ways to modify it in order to make it harder or easier. Trainers will also float around the room during class to help people modify the exercises as needed. Whether you are just getting into fitness and need a little hand holding and motivation, or you’re an athlete looking for a new challenge, F45 may be right for you.
Is F45 Training good for losing weight, building muscle or cross training for sports?
ALL OF THE ABOVE! F45 workouts combine interval, cardiovascular and strength training. All of which are proven to be effective workout methods for burning fat and building lean muscle.
How can F45 Training help Sheddon clients get stronger after an injury?
Once a patient has been cleared to return to the gym, F45 is a great option since it focuses on building functional fitness. Functional fitness focuses on movements that people need in order to function everyday. As a physiotherapist, I laugh when people tell me they avoid squats. Squats are essential for life, you need to squat to get on/off the toilet. Going to a gym and strictly working on isolating different muscles on different machines will get you stronger in those isolated movements. However, everyday life, sports and work activities don’t normally happen in isolation. Multiple muscles need to work together to perform movements such as carrying, lifting, pulling, pushing, etc. That’s why functional fitness and F45 is beneficial for injury prevention and post injury to get you stronger.
How can the trainers at F45 Training work together with therapists at Sheddon?
The team at Sheddon will gladly get in touch with the trainers at F45 and give them an update on what you can/cannot be doing. Based on these guidelines the trainers will modify the exercises as needed. There will be ongoing communication between the trainers and your therapist to ensure your safety and to prevent injury.
How can F45 Training prevent injuries?
Functional fitness focuses on muscles working together which will help get you stronger for doing everyday activities (i.e., lifting a child, carrying a heavy load, crawling on the floor with a grandchild, etc.). It improves your strength, cardio, mobility, flexibility and core stability. The programs are well balanced and target the whole body.
What do people love about F45?
Every workout is different so people don’t get bored or plateau; they are constantly challenged and improving.
Every F45 gym is like a small community where members motivate and challenge each other.
F45 gyms take pride in staying super duper clean, no sweaty mats or dirty equipment.
If you want to know more about F45 Training Joshua Creek check out their website and contact Vanessa or Dan here https://f45training.ca/joshuacreek/. They also offer a free one week trial to see if it’s right for you.