Quarantine Golf with Elite Performance Therapy & Mike Browne – the ONLY pro golfer on one leg !

In light of lock-down we have been working with Mike Browne – the ONLY pro golfer on one leg (!) to put together some ways to keep you entertained, injury free and improve your golf swing!

Please note that this is exclusively for our clients at one of our prestigious golf society’s :

• Sandgrown’uns
• Golf the Costa (GtC)
• Nomads
• Golf in the Sun (G.I.T.S)

A Bit about Mike

From beginner to Pro in 2.5 years; Mike has made fast progress since taking up golf as an Army amputee. His advice will make you a better golfer, while his story cannot fail to inspire you. Imagine I told you about a man who didn’t pick up a golf club until he was 36 years old. Imagine that, within a year, his handicap had plummeted from 28 to eight. Within three years of taking up the game, he’d turned professional and won events in multiple continents, beat Ian Woosnam, nearly qualified for the Open, shot rounds in the low 60s and recently impressed 19 PGA Tour winner Matt Kuchar during a round together at The Renaissance Club…

Mike made his professional debut in Spain on The Gecko Tour in October 2016 and now splits his time between golf’s satellite tours and the European Disabled Golf Association. He won the 2018 South African Disabled Golf Open by an astonishing 12 shots and successfully defended his title this year. He’s currently ranked third in the world for golfers with disabilities, and he’s on course to take the top spot soon. He represented Great Britain in the Simpson Cup at Oakhill, the equivalent of the Ryder Cup for wounded and sick veterans.

Over the coming weeks we will be putting together some demonstration videos with Mike to include :

• Warm up / Swing / Putting at home drills
• On the tee exercises
• Stretching correctly
• Rotation & Flexibility
• Speed work
• Upper body / core / trunk / low body exercises

Injuries – Online Consultations

Please also note that through this time Elite Performance Therapy will be providing online consultations, prescriptive home exercise as well as self-massage/release techniques – we understand that prolonged sitting can aggravate many underlining back and joint injuries!

To Receive further information and demonstration videos

If you are interested in receiving these complimentary videos and further information please click here or email us directly at info@elite-performance-therapy.com. Be sure to include your membership number!

All the best and keep safe.

Isy & Mike

On Tour: Elite Performance Therapy supporting the Ladies European Tour at the Spanish Open !

Elite Performance Therapy are very excited to be working with Sports Physiotherapy International Co. Ltd at the Ladies European Tour in Marbella next week!

We will be working on site at Andalucía Costa del Sol Spanish Open, Aloha Golf Club from Nov. 25 – Dec. 01 providing physical therapy, sports massage and performance services to all the Ladies European tour golfers.

Working directly with practitioners from Sports Physiotherapy International Co. Ltd allows us to provide an integrated service on tour for all professional golfers regarding injury, assessment, diagnosis, treatment, screening, performance enhancement, rehabilitation, strength & conditioning and bio-mechanics.

Being Prepared

Working on the Costa del Sol, you never know who or what problem may come through the door. This daily challenge makes it fantastic preparation for working with both professional and amateur golfers; the immediate effect you can have on a player, their performance and achievements is profound.

The last 5-10 years in golf physical therapy has seen a much greater emphasis on exercise and strength & conditioning work in treating injuries and maximising performance. This new breed of stronger, fitter golfers mean that they can generate much higher swing speeds and so hit the ball further.

Injuries & Body Mechanics

Here at Elite Performance Therapy we understand that golf at any level is very demanding. It requires strength, explosive power, flexibility and athletic ability.

The effect of repeated large forces can lead to numerous injuries, particularly in the lower back, wrist, shoulder and elbow. The requirements of an uneven swing is a risk factor for injury. For instance, right handed golfers, who lead with the left side, are more likely to suffer from injuries on the left wrist.

The physical requirements to execute these most complex athletic skills are enormous. Human anatomy are poorly suited to perform the high-torque rotational movement of the golf swing, which creates and must resist many high forces. The modern swing uses a large shoulder turn but restricts the hip turn to build torque in the muscles of the lower back and shoulders.  This places larger stresses on the back and shoulder complexes, leaving them susceptible to injury.

In Summary

We know that life as a Touring Professional isn’t easy!

It’s hard work, requires self-discipline, self-motivation, determination and perseverance and you need to be able to cope with many different pressures. We are very excited to be supporting Sports Physiotherapy International Co. Ltd at the Ladies European Tour and look forward to seeing some fantastic golf and keeping players playing pain free and at their fullest potential!

Two Common Causes of Low Back Pain in Golfers & how to avoid them!

With the golf season now in full swing, many golfers may be experiencing some aches and pains from the first several rounds of the course. Low back pain is a common complaint among golfers and can be caused by numerous factors.

However, there are two common areas of weakness which stand out to highlight why golfers suffer with low back pain.

Two Reasons for Low Back Pain in Golfers

The first :  limited or restricted hip mobility, especially hip internal rotation.

Internal hip rotation involves a rotation of the head of the femur (thigh bone) into the hip socket. On the backswing of a right handed golfer, the right hip will travel into internal rotation, and then on the follow-through, the left hip will travel into internal rotation. If your hips are stiff into internal rotation, it can then cause strain up into the low back as the body attempts to compensate for this lack of mobility.

The second : poor trunk control and core weakness.

Core weakness results in increased strain into the joints within the low back during rotational movements associated with the golf swing. Core weakness can also result in deficits maintaining good posture throughout the golf swing. Inconsistent contact and poorly struck golf shots is usually the result.

A recent case study published in Hospital for Special Surgery Journal described a golfer with low back pain due to limited internal hip rotation, range of motion and core weakness. He was treated by a physical therapist to improve hip range of motion and core strength. After several visits the physical therapist not only resolved his back pain, but also was able to decrease his handicap by three strokes! This case study emphasizes the importance of maintaining good hip mobility and core strength if you are keen to play pain free!

Below are some hip stretching exercises to help further improve your hip internal rotation and increase your range of motion:

Windshield wipers:

Lie on your back with both knees bent. Spread your feet shoulder width apart and then let one knee fall toward the opposite foot.  Repeat on each side and make sure to not push into any pinching type of pain.

Windshield wiper start

Windshield wiper finish

Hip Drivers:

Stand with both hands against the wall and your feet about 1-2 feet from the wall. Keep your left foot planted and facing the wall, and then take your right leg, leading with your knee, and bring it up toward your left hand that is on the wall. This will help improve left hip internal rotation range of motion. Then repeat in the opposite sequence to improve right hip internal rotation range of motion.

Left hip driver to improve right hip internal rotation range of motion

Right hip driver to improve left hip internal rotation range of motion

Below are some core stabilization exercises for better core control and strength:

Bridging:

Lie on your back with your knees bent and feet flat on the ground. Then contract your core muscles and bring your bottom off the ground until you are in a full bridge position. Pause at the top briefly and then slowly lower back to the start position.

Bridge start:

Bridge finish:

Bird Dog:

On a hands and knees position, tighten your core and then slowly reach out your right arm and kick out your left leg.  Make sure to keep your core tight and back still while moving your arms and legs.  Repeat with the opposite arm and leg.

Bird Dog Start

Bird Dog Finish

Tipping Birds:

Stand on one leg and then tighten your core while bending forward, hinging over the leg that you are standing on. Your low back and opposite leg should be in straight alignment during this exercise. Bend forward until a slight stretch is felt and then return slowly back to the start position.

Tipping Bird start:

Tipping Bird finish:

If you would like to see Elite Performance Therapy about lower back pain or other golf injuries, please click here.

Here to help you feel better, live better and play pain free!

On Tour: Elite Performance Therapy join Sports Physiotherapy International Co. Ltd on the Ladies European Tour (LET)

Elite Performance Therapy are very excited to be working with Sports Physiotherapy International Co. Ltd at the Ladies European Tour in 2019!

We will be working on site at La Reserva de Sotogrande Invitational (May), Estrella Damm Mediterranean Open, Barcelona (September) and Andalucía Costa del Sol Spanish Open, Aloha Golf Club, (November) providing physical therapy, sports massage and performance services to the Ladies European tour golfers.

Working directly with practitioners from Sports Physiotherapy International Co. Ltd allows us to provide an integrated service on tour for all professional golfers regarding injury, assessment, diagnosis, treatment, screening, performance enhancement, rehabilitation, strength & conditioning and bio-mechanics.

Being Prepared

Working on the Costa del Sol, you never know who or what problem may come through the door. This really tests us daily and makes it great preparation for working with both professional and amateur golfers. The immediate, substantial effect you can have on a player, their performance and achievements is profound.

The last 5-10 years in golf physical therapy has seen a much greater emphasis on exercise and strength & conditioning work in treating injuries and maximising performance. This new breed of much stronger, fitter golfers mean that they can generate higher forces and swing speeds and hit the ball further.

Injuries & Bio-Mechanics

Here at Elite Performance Therapy we understand that golf at any level is very demanding. It requires strength, explosive power, flexibility and athletic ability to perform a movement which produces some of the fastest club head and ball speeds of any sport.

The effect of repeated large forces, often over decades, can lead to numerous injuries, particularly in the lower back, wrist, shoulder and elbow. The bio-mechanical requirements of an asymmetrical swing is a risk factor for injury. For instance, right handed golfers, who lead with the left side, are more likely to suffer from Extensor Carpi Ulnaris (ECU) injuries on the left wrist and Dorsal Rim Impaction Syndrome (DRIS) injuries on the right wrist.

The physical requirements to execute these most complex athletic skills are enormous. Human anatomy and bio-mechanics are poorly suited to perform the high-torque rotational movement of the golf swing, which creates and must resist many high forces. The modern swing uses a large shoulder turn but restricts the hip turn to build torque in the muscles of the lower back and shoulders.  This places larger stresses on the back and shoulder complexes, leaving them susceptible to injury.

In Summary

We know that life as a Touring Professional isn’t easy! It’s hard work and it requires self-discipline, self-motivation, determination and perseverance and you need to be able to cope with many different pressures. We are very excited to be supporting Sports Physiotherapy International Co. Ltd at the Ladies European Tour and look forward to seeing some fantastic golf and keeping players playing pain free and at their fullest potential!

Magnesium for Athletes – Speeding up Recovery !

Did you know that not getting enough magnesium can prevent you from reaching your workout goals?

It doesn’t matter how hard you work if your body isn’t also getting the nutrients it needs. A lack of magnesium will hinder your ability to perform, and make the recovery process slower.

The importance of magnesium for athletes has been thoroughly studied, and the results are clear: you need it to perform your best, no matter what kind of athlete you are.

Fortunately, it’s easy to get magnesium into your body using supplements, diet, and topical treatments. Here we will discuss why this mineral is key for recovery, and how to make sure you’re getting as much as you need.

Why Magnesium for Athletes is Important

1. Prevents Muscle Spasms

Depleted magnesium levels have been scientifically proven to cause cramps in the legs and other muscle groups. The dehydration caused by exercise makes the effect even more intense. Adding a magnesium supplement to your diet will help prevent uncomfortable cramps and is key to helping spasming muscles relax.

2. Provides You With Energy

When you exercise, your magnesium levels drop rapidly. The reason for this is that when you sweat, this mineral is removed from your body, and of course, you sweat the most when you’re working out.

During an intense workout, magnesium actually enters the red blood cells in order to help sustain your energy levels. This is because intense exercise depletes the oxygen in your blood cells, so magnesium is your body’s way of balancing out that loss to sustain energy.

This means that if you’re doing high-intensity workouts, especially if they are in a hot environment, you’ll need magnesium to keep providing your body with the power it needs.

3. Aids Muscle Recovery

Magnesium is an anti-inflammatory, allowing for reducing any swelling, joint pain, and other post-workout inflammation. You may even help prevent future arthritis when you take magnesium supplements.

Magnesium for athletes is essential because it is what allows muscles to go from a contracted state to a relaxed state – faster.

Without enough of this mineral, your muscles will stay tense for too long, which is why magnesium deficiencies can cause cramps. The lactic acid buildup caused by intense exercise can also be combatted with magnesium.

4. Helps You Perform Better

When you exercise, your body turns glycogen into glucose, providing your muscles with fuel for the workout. Magnesium is necessary for this process to work. When you aren’t getting enough of this mineral, you’ll feel fatigued more easily and will struggle to complete your workout.

Every athlete knows the importance of protein for performance. But did you know that magnesium also helps you metabolize protein better? This means you’ll get the most power from your protein, giving you strength for your performance.

5. Builds Lean Muscle

Your body’s sensitivity to insulin goes down when magnesium levels drop. This makes it more difficult for your body to lose fat and gain lean muscle. With higher magnesium levels, you’ll build the muscle you want much faster.

Ways to Get More Magnesium

There are a few reliable sources of magnesium for athletes.

1. Foods

Making changes to your diet is one way to get more magnesium.

Spinach is one of the best-known sources of this mineral. However, you can also get it from pumpkin seeds, kelp, almonds, cashews, buckwheat, and a number of other food sources. Foods that have a lot of fiber also tend to have plenty of magnesium.

One of the easiest ways to incorporate many of these ingredients is by blending them into a smoothie, along with some fruit. This allows you to consume larger amounts of these foods quickly and easily.

2. Supplements

Magnesium supplements are one of the simplest ways to aid your workout recovery.

Most oral magnesium supplements will need to be taken twice a day. It can be hard to get enough of the mineral through food, so a supplement helps you get what you need without hassle.

3. Topical Treatments

You can actually get the benefits of magnesium by applying it to your skin, too. A bath that uses magnesium flakes is a great way to help speed up post-workout recovery.

Although Epsom salts have traditionally been used for a magnesium-rich bath, magnesium flakes actually provide more powerful benefits. After your workout, a warm bath with these flakes added helps your muscles recover quickly.

We know that not everyone has access to a bath and so have team up with Floatario in Marbella . This one and only float centre on the Costa del Sol offers athletes the chance to relax in a float tank containing 300 kilos of magnesium salts ….. the fastest recovery you can ask for ! Please click here to get an extra ‘ x’ discount.

Reach Peak Performance Now

Science has shown that magnesium is key to attaining your best athletic performance. Without enough of this essential mineral, the recovery process is slower and more painful, and your performance won’t be at its peaky what it needs. The best approach is often to use all three tactics to make sure you reach full recovery after every workout session.

Happy soaking!