Golfers, we've all been there. You step up to the tee, ready to unleash a powerful drive, only to be met with a painful twinge in your back or a frustratingly inconsistent swing. Don't let aches and pains become a hazard on the course! At Marks Chiropractic, we help golfers of all levels decrease pain, improve mobility, and prevent injuries.
Dr. Lund, a passionate golfer himself, has completed coursework with the Titleist Performance Institute (TPI). This program, developed by renowned biomechanist Dr. Greg Rose, emphasizes the connection between swing mechanics and the body.
From Driver Headaches to Slices: Common Golf Injuries We Treat
Golf may seem effortless, but it's a physically demanding sport. Here are some common injuries we address:
Low Back Pain: Improper swing mechanics, particularly issues with swing plane line, S-posture, C-posture, and many others can strain your lower back. We use evidence-based treatments like spinal manipulation and targeted mobility exercises to restore proper mobility and alleviate pain.
Rotator Cuff Injuries: Scooping, casting, or hanging back during your swing can stress your rotator cuff. We'll perform a thorough movement screening to identify imbalances and create a personalized rehab plan that may include movement exercise, laser therapy, and dry needling to promote healing and improve flexibility.
Hip Pain: Limited hip mobility, especially the lead hip's external rotation to internal rotation and the back hip's internal rotation to external rotation, can hinder power transfer and lead to back pain or compensation injuries. We'll guide you through specific stretches and exercises to improve hip mobility, mimicking a younger golfer's powerful swing (think less grandpa swinging his upper body like a pendulum!).
Exercises for Lower Back Pain:
Bird Dog: Start on all fours with your hands shoulder-width apart and knees hip-width apart. Keeping your back flat and core engaged, extend one arm and the opposite leg out straight until parallel to the ground. Hold for 3 seconds, then return to starting position. Repeat on the other side. Complete 3 sets of 10 repetitions per side.
Lumbar Rotation with Towel Roll: Lie on your back with knees bent and feet flat on the floor. Place a towel roll under your lower back. Slowly rotate your knees side to side, keeping your shoulders flat on the ground. Aim for a comfortable stretch, not pain. Hold for 3 seconds on each side. Complete 3 sets of 10 repetitions per side.
Rotator Cuff Exercises:
Wall Slides: Stand with your back flat against a wall, feet shoulder-width apart. Slowly slide your arms up the wall, keeping your elbows bent and close to your body. Reach as high as comfortably possible, then slowly slide back down. Complete 3 sets of 10 repetitions.
External Rotations with Band: Loop a resistance band around a doorknob or secure object. Stand with your side to the object and grab the band with your hand closest to it. Keeping your arm straight, slowly rotate your hand away from your body until you feel a gentle stretch in your shoulder. Hold for 3 seconds, then return to starting position. Repeat 10 times on each side.
Hip Mobility Exercises:
Frog Stretch: Start in a kneeling position with your feet flat on the floor slightly wider than shoulder-width apart. Sit back on your heels and lean forward, keeping your chest close to the ground. Hold for 30 seconds.
Supine Piriformis Stretch: Lie on your back with both knees bent. Cross your right ankle over your left knee. Gently pull your left knee towards your chest until you feel a stretch in your right buttock. Hold for 30 seconds, then repeat on the other side. Complete 3 sets of 10 repetitions per side.
Beyond Treatment: Building a Game-Winning Foundation
We go beyond simply treating injuries. We can help you:
Improve Swing Mechanics: Dr. Lund can analyze your swing using TPI-based principles to identify any biomechanical weaknesses that could be causing pain or inconsistency.
Optimize Power Transfer: We'll work on improving your core strength and hip mobility, ensuring your entire body contributes to generating a powerful swing.
Prevent Future Injuries: Through education and proactive measures like posture correction, mobility exercises, or stability exercise we help you prevent future injuries and maintain peak performance.
Hit the Green with Confidence: Schedule Your Appointment Today!
At Marks Chiropractic in Marathon, we help golfers throughout central Wisconsin swing the club pain free, and we're passionate about helping golfers achieve their full potential. Don't let pain or swing flaws hold you back. Contact us today and let's create a personalized plan to get you playing your best golf yet!
*Disclaimer*
The information in this blog post is provided for informational purposes only and should not be construed as medical advice. Please consult with a qualified healthcare professional before starting any new exercise program or treatment plan, especially if you have any existing injuries or medical conditions.
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