Golf Posture and Back Pain

Back pain is the number one injury that I see in the golfers that I treat. There are a number of swing faults that can lead to back pain associated with your golf swing. When I work with golfers who are in pain I always like to start at the beginning and work on posture. If you don’t begin your swing in the right position it can put a lot of pressure on your spine and lead to pain in your back.

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The most common postural issue that I see in a golfers set up is C-posture. C-posture is when you are rounded forward and look like the Hunchback of Notre Dame. This puts a large stretch on your low back and compresses your lumbar discs. Over time this compression and rotating around this compression will lead to pain in your back.

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The other common postural issue in golf is S-posture which is the polar opposite of C-posture. S-posture is when your low back is scooped and your belly drops towards the golf ball. This position puts extra compression on your lumbar facet joints. Just like the discs, over time this compression will lead to inflammation of the joints and pain when you play golf.

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Not that we’ve gone over what bad posture is, let’s talk about what you should look like when you set up to the golf ball. If you look at your set up from a down the line view you should be able to draw a straight line from your hips to your ear and your spine should fall right on that line. This flat back position stabilizes your lumbar spine and allows you to rotate with your hips rather than your low back. Not only will this position keep your back pain free when you play but it will also give you a little extra pop in your swing. When your low back is flat it means your core and glutes are active. This will lead to an increase in your swing speed and more distance down the fairways.

Here is a good drill that you can do to make sure that you are getting in the right position before you take a swing. Work on this drill during the off season to make sure you are in the right setup position when the season starts. Enjoy playing golf next year with a pain free back.

Have more questions about preventing pain while golfing? OrthoCore can help! Call today!

Physical Therapy to Strengthen the Pelvic Floor

It isn’t uncommon for women to experience discomfort, pain or some incontinence during pregnancy. Most MD’s will advise you to ignore it because you are pregnant and that it will get better once you have your baby. Unfortunately, that is not what the research shows. For 80% of women, if pain or urinary incontinence hasn’t resolved after 3 months postpartum, it’s not going to. Some leaking is normal for 3-4 weeks following birth due to the pelvic floor being stretched. Other than that, overall leaking is not normal and can be addressed with treatment. 

Physical therapy can significantly help with with urinary incontinence by not only strengthening your pelvic floor muscles (kegels) but by also assessing how your diaphragm and abdominals are functioning.  If you are not breathing correctly and tend to hold your breath, this places pressure on the pelvic floor and can lead to leakage. The abdominals are also a key part of urinary incontinence as they are the roof of your pelvic floor.  If your abdominals are weak or even overactive in some cases, then this can also cause increased pressure in the pelvic floor.  Physical therapy can greatly address these dysfunctions and re-train these muscles to function correctly through exercises while ensuring you are breathing correctly.  

During pregnancy, the most common area of pain is in the pelvic girdle, low back, and hips. The most common reason for this is the laxity in the ligaments coupled with the increased load of the baby. This is only exacerbated by any muscle weakness or joint instability that was present pre-pregnancy. Once again, most women are advised it’s normal and that this pain will go away once they give birth. Women who are pregnant don’t have to be in pain for 9 months. There are plenty of treatment options that a Physical Therapist can utilize to make your pain more manageable as you go through the pregnancy process. Here is Ian demonstrating an exercise that works well to strengthen without putting pressure on the pelvic floor!

Unless there are serious complications during pregnancy there is no reason why a woman shouldn’t exercise. The American College of Obstetricians and Gynecologists recommend 30 minutes of moderate intensity exercise most days of the week throughout pregnancy. In fact, 30 minutes of exercise has been shown to significantly reduce the risk for complications during pregnancy, and the babies are usually healthier. Walking, using a stationary bike, and pre-natal yoga are great options!

If you interested in starting a program either before birth or after, Kristi here at OrthoCore is certified to work with expecting mothers and can build a personalized program for you. Call 401-667-0131 to make an appointment with Kristi.

Rear End Car Accidents And Personal Injury Law – What YOU Need To Know

Guest blogging this week is Mike Bottaro of Bottaro Law Firm. He takes a close look at rear-end car accidents and what you need to do to protect yourself. Welcome, Mike!

The Bottaro Law Firm Team

The Bottaro Law Firm Team

What are your legal rights after sustaining personal injury in a rear end car crash in Rhode Island and Massachusetts?  Our law firm handles personal injury legal cases stemming from car accidents everyday.

The first thing to understand is that there are about 2.5 million rear end collisions annually in this country.  Big insurance companies profit from taking in your premium dollar and by acting slow to deny, defend, or delay your valid legal damages after a crash.  The insurance company is looking out for their interests and you need a lawyer to look out for your interests!  Whether you hire our firm or another, if you are injured in a rear end crash, do not delay in hiring a law firm that has won awards in limiting its practice to plaintiff personal injury cases.

Proving Negligence - Causes of Rear-End Collisions

From a legal perspective, we will want to get to work right away on winning your case by first establishing that the other driver is “liable,” in other words, considered to be legally at fault. You would be surprised that how often, especially without a lawyer, the insurance company seeks to save money by blaming you a percentage of fault (“comparative negligence”) – even in a rear end collision. Sometimes they do not even tell you this, but simply reduce the money that is owed to you!  

Proving Legal Causation: Injuries Sustained From Rear-End Collisions

The next step our top rated personal injuries will work on is establishing the legal link between the collision and your injuries.  

This comes into play if you already had an underlying neck, back, or other condition affected the crash.  In this case, the insurance company will attempt to save money on your case by arguing that you were already injured before this crash.  Of course, such an argument may not be true, or may not account for the fact that your condition worsened as a result of this crash.  Lawyers fight insurers to establish legal causation on your case.

Proving Legal Damages: Medical Expenses, Pain and Suffering, Lost Wages, etc.

Rear-end auto accidents result not only in physical and emotional injuries, but also result in real money lost to you.  Insurance companies are quick to promise that you will receive compensation, but later act a little foggy on the details.  

I know how to properly calculate your true losses after a Rhode Island or Massachusetts car accident and that is important to you, because the law differs in each state.  

If you have questions after an injury form a car crash, our firm limits our practice to helping you.  We offer 24/7 free consultations via text, phone, or website: (401) 777-7777 ; www.bottarolaw.com . Mike Bottaro

"Summer Foot" and Flip Flop Pain

I just had a friend text me and ask a very familiar question for this time of year. “Ian, my feet and shins are killing me. What can it be?” After a couple of questions back and forth trying to E-heal my friend, I simply asked how old her shoes were that she was walking in. She texted me back, “I don’t know, 3 months? Why does that matter?” I went on to explain how footwear can affect someone with a lot of walking if they get old, but her shoes were well within the realm of normal. After a little bit of a pause, she texted back again. “Um, I haven’t worn those in about a month, I’ve been wearing flats, and flip-flops to walk in.” Ta-Da, we figured out the root of the problem.

I know, I know, it’s summer time and we have all been waiting months to free our feet from the confines of shoes. Those perfect little flats that go great with that outfit. Those flip-flops that are so easy to slip on. Those bedazzled sandals that are just killer when you go out. I get it...but your feet don’t. I have started to evaluate more and more “summer foot” (that’s my phrase, not medical at all) in the clinic lately because of the nice weather. So what is summer foot and how do you fix it?

Summer foot is any pain in the foot associated with wearing horrible footwear. Some people get plantar fascitis, some get ankle pain, some get toe and bunion pain. No matter where the pain is, it is all from the same root cause - poorly supportive footwear that leads to bad alignment of the foot and ankle, and pain. You might be thinking, “Ian, not everyone gets summer foot though – why is that?” Well, not everyone has the same type of foot. Some people have a normal arch (they are the lucky ones) which allows them to wear unsupportive footwear without an issue. If you are like most of us though you have either too low of an arch (pronated) or too high of an arch (supinated).

If you have too low of an arch you will get more benefit from strengthening your foot and hip. Try these exercises:

They will help to strengthen your foot, and hip, and give you a little more arch support when you wear those summer shoes.

If you have too high of an arch, you aren’t as lucky as your low arch counterpart. A high arch means you have a very stiff bony structure. Although that is how you are built, you will still get some benefit from stretching your ankle and hip. Try these stretches to loosen your muscles and take some pressure off your arch:

 

 

The best way to make your feet feel better in the summer months is to wear those flats and flip-flops sporadically. If you do find yourself wearing them more than you should and your feet start to bother you, try the exercises. Hopefully they help you get through the nice weather with a pain free flip-flop tan.