…. Why understanding the importance of golf biomechanics is key!

The golf swing is a multi-segmented and intricate skill. It requires accurate body awareness and well-coordinated muscular movements. Thankfully the vast array of diagnostic tools such as 3 Dimensional Motion Analysis, Force Plate testing, and Movement assessments strategies now allow for a very precise analysis of the modern day golf swing.

Golf Biomechanics – What is it? 

In essence, golf biomechanics is the analysis of human motion using the principles of physics and physiology.

Whenever a person performs any physical task such as lifting a cup or running, muscles within the body create tension and force across the joints to generate the correct movement. Biomechanics allow us to measure these movements to understand patterns and stress of the joints.

For a golfer wishing to improve their performance, a deeper understanding of golf biomechanics allows for increased performance while decreasing the chance of a possible injury.

Phases / biomechanical movements of the Golf Swing

Biomechanical studies have created a progressive model of the golf swing. To understand the connection between the golf swing, the kinetic chain, anatomy, and the interaction of these three elements we will look at each phase of the golf swing from a biomechanical perspective.

1. Set-up / “address” position

A balanced set up position will provide the correct starting position for the swing.

Recruitment of muscle fibres is low at the set-up stage. The muscles of the body are supporting the body in a specific position and preparing to swing the club. Here however, certain levels of joint mobility, muscular flexibility, and stability are required to hold the correct set-up position. Typically, improper positioning of the body in the set-up stage golf can directly lead to re-routing of the club, poor sequencing, and the development of compensations (and injuries!) in the golf swing. The cause for an improper address position usually comes from poor mobility in specific joints or a lack of stability in certain body parts.

2. Backswing

The backswing starts when the body begins to move the club. At this point the body begins using energy that will be transitioned at the top of the backswing towards the ball and it is the beginning of torque development in the body that will be transitioned into the clubhead at impact. Rotation of the knees, hips, spine, and shoulders continues during the backswing. The important point to remember here is that the entire rotation of these body parts arises around an imaginary axis of the body. The body during this portion of the swing is ´creating´ energy to be released during the downswing phase of the golf swing.

The biomechanical analysis of the backswing suggests that this is the stage of the swing at which speed development begins. Rotation in the lower body, trunk, and shoulders is reliant on joint range of motion, muscular extensibility, stretch reflex, and strength in the lower body, hips, core, and upper back. If your rotation is poor / range of motion suffering, your ability to implement the backswing and develop torque will be weakened.

3. Transition / end of the backswing

This is where the body finishes its backward movement and begins the forward movement.

Again, the transition phase requires a level of joint mobility and stability. Compensations or inefficient movement patterns can arise when a player has limitations in their thoracic spine or hip mobility. Equally a player who cannot stabilize their hips/pelvis will be unable to hold the correct postural position needed to start the downswing phase.

4. Downswing / Double Pendulum

Here torque is generated in the low body, accelerates through the upper body, and then transferred into the club. At this phase of the swing, the bulk of torque is generated by the glutes, hamstrings, quads, and core.

The double pendulum effect: This pendulum consists of an upper and lower pendulum. The shoulders (acting as the fixed pivot), arms and hands (the upper pendulum), and the club shaft and club head (the lower pendulum).

5. Impact

The aim of impact is to hit the ball in the correct direction with the desired amount of force. The club head and ball at impact are in contact for approximately half a millisecond, so any error in timing, body positioning, swing sequence, or positioning of the clubface will quickly affect the impact position, ball flight, speed, and direction!

Low handicap players will reach their maximum club head speed at the impact position. Players with biomechanical inefficiencies / physical limitations will lose speed before impact causing a loss of distance and poor ball flight direction.

The impact position includes the release of the hands with precise timing for the transfer of speed to the club head. Clearly physical limitations, poor mechanics, or improper equipment will have an impact.

6. Follow-through

In essence this is the deceleration of the body after contact with the ball and where the sequence of the swing ends.

This stage requires activation of the subscapularis, latissimus dorsi, and pectoralis major. To allow for the dissipation of energy and slowing down of the body also requires a high level of eccentric and stabilization strength of the muscular system. Poor conditioning of the body and limited flexibility may limit the capability of a golfer to carry out this phase of the golf swing well.

How we can help you!

To improve your game, firstly start to understand the principles of golf biomechanics. Secondly, appreciate the differing structures and movements of your golf swing. I.e. recognizing the optimal shoulder and wrist movements will allow you to have consistency with successful chip shots.

As explained it is easy to see how poor conditioning of the body and limited flexibility will affect your game and that is where we at Elite Performance Therapy can help!

We work with both amateurs and professionals and are here to take you to the next level … and it doesn´t need to take long!

Whether it is assisting you with an effective warm up, build strength in a specific part of the body, improve general flexibility or simply to enjoy golf without pain, we can help 😊

YOU MIGHT THINK chiropractors are only able to help with backaches, stiff necks, slipped discs, and whiplash injuries. If so, you’re not alone – but you’re missing out!

Chiropractic care – which is based on the understanding that, given the opportunity, the mind and body can heal themselves – can treat many issues that might surprise you.

Here’s a look at the top five most surprising conditions a chiropractor can treat:

1. Migraines and tension headaches

Half to three-quarters of adults aged 18–65 years in the world have had a headache in the last year and. Some are occasional. Some are persistent. Some are dull and nagging, while others cause debilitating pain and nausea. Taking a painkiller and hoping your headache goes away is one option. But there’s a better one.

Research shows that spinal manipulation – the primary form of care provided by chiropractic doctors – is an effective way to treat tension headaches and headaches that begin in the neck.

In fact, most headaches are related to muscle tension in the neck, which is an increasingly common condition among those who spend hours in the same position or posture (such as in front of a computer or television), leading to joint irritation and tension in the upper back and scalp that cause headaches.

What Can a Doctor of Chiropractic Do?

• Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate stress on your system.
• Provide nutritional advice, recommending a change in diet or the addition of vitamins.
• Offer advice on posture, ergonomics, exercises, and relaxation techniques.

2. Stress and anxiety

We perceive stress from three basic sources: our environment, our body, and our emotions.

Environmental stress includes noise, weather, physical threats, time pressures, and performance standards. Body stress includes disease processes, organ malfunction, poor nutrition, poor sleep, and physical injury. And emotional stress is more difficult to define, but it encompasses our reactions, in both thought and emotion, to environmental and physical stressors.

Jobs today are increasingly complex as the business world becomes more and more competitive. Physical stresses such as sound, air, and water pollution have also grown worse over the last century and so have emotional and psychological stresses caused by increasing awareness of troubles and tragedies around the globe, brought to our attention every hour by the Internet and its 24/7 news cycle.

Many illnesses are caused or worsened by stress, which activates our “fight or flight” reaction. This systemic reaction affects almost every part of the body, as the hypothalamus in the brain stimulates the sympathetic nervous system, which causes an increase in heart rate, blood volume, and blood pressure, redirecting blood away from our digestive system and extremities.
When prolonged, the long-term effects of this state can be disastrous to good health and cause high blood pressure, muscle tissue damage, diabetes, infertility, damage to the immune system, and slowed healing from disease and injury.
Chiropractors work primarily with the spine – the root of the nervous system through which nerve impulses travel between the brain and the rest of the body – and can help the body manage and process this stress in a healthier way.

What Can a Doctor of Chiropractic Do?

• Chiropractors can release muscle tension, one effect of chronic stress that leads to nerve irritation and creates uneven pressures on the body’s bony structures, which can cause the spinal column to become misaligned. This, in turn, helps the body return to a more balanced, relaxed state.
• Chiropractic adjustments can reduce spinal nerve irritation and improve blood circulation, which can help signal the brain to turn off the “fight or flight” response and begin the healing process.
• A doctor of chiropractic can suggest nutritional supplements, like B complex vitamins, to help the body cope with stress.
• A chiropractor can also recommend relaxation techniques and discuss posture and environmental changes to help you recover from chronic stress.

3. Fibromyalgia

Fibromyalgia is a chronic disorder involving widespread pain and sensitivity throughout the entire musculoskeletal system. To be diagnosed with FM, a patient typically has a minimum of 11 out of 18 specific tender points on the body. In addition to pain, patients also report long-term fatigue and/or disturbed sleep and mood. Other disorders commonly associated with FM include irritable bowel syndrome, TMJ pain and dysfunction, psychological conditions, and some autoimmune diseases.

Fibromyalgia is a widespread condition and medical science has yet to discover the cause of this condition.

Since those with FM often experience an altered mood, like depression, many experts focus on the psychological aspect of the disease. Others feel that FM is more physiological and has its origins in physical trauma or chronic postural alterations. Still, others suggest that FM is a central nervous system disorder rooted in neurochemical imbalances since those with FM are hypersensitive to even the slightest stimuli and often have a pain response to normally non-painful pressure or activity. Since all information from the outside world is collected and analyzed by the nervous system, it’s logical to assume that if a person with FM is sensitive to a stimulus that others are not, there may be something wrong with this system.

It’s often difficult for patients to find solutions for all of their symptoms, but recent studies show that chiropractic adjustments combined with a soft tissue technique called ischemic compression can help FM patients.
In one study, 60 percent of the subjects treated by a chiropractor experienced a significant improvement: reduced pain improved sleep, and decreased fatigue.

What Can a Doctor of Chiropractic Do?

• Chiropractors are trained as neuromusculoskeletal specialists, and one of the main focuses of chiropractic care is the positive impact it can have on a person’s nervous system. Therefore, chiropractic adjustments can improve an FM patient’s nervous system, which gives them a better chance for recovery.
• Chiropractic care can treat pressure points, back pain, neck pain, shoulder pain, headaches, and pain from musculoskeletal injuries.
• Chiropractors can also reduce a patient’s overall pain through spinal adjustments that increase the mobility between spinal vertebrae, which have become restricted, locked, or slightly out of proper position, thereby increasing cervical and lumbar range of motion.

4. Weak immune systems

The nervous system, endocrine system, and immune system are inextricably linked. Together they share tiny messenger molecules that mediate communication between them, creating optimal responses for the body to adapt and heal appropriately.

Until recently, one of these messenger molecules, IL-2, was thought of as an immune system molecule. But recent studies have clearly shown its presence and activity in the nervous system, leading researchers to believe that neural dysfunctions due to spinal misalignments are stressful to the body and can cause abnormal changes that lead to a poorly coordinated immune response.

Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways, affecting the body’s organs. Subluxations are an example of physical nerve stress that affects neuronal control. According to researchers, such stressful conditions lead to altered measures of immune function and increased susceptibility to a variety of diseases.

It’s important to note here how the endocrine system also impacts the immune system by producing cortisol in the adrenal glands – endocrine glands that are directly connected to the nervous system through the sympathetic nervous system – a stress hormone that inhibits the immune system.

If the sympathetic nervous system is too “switched on” due to stress and subluxation, it can increase the adrenal glands’ synthesis of cortisol, in turn affecting the immune system.

What Can a Doctor of Chiropractic Do?

• Chiropractic care is the only way to detect and eliminate subluxation, and chiropractic adjustments have been shown to reduce the stress on the nervous system, thereby boosting the coordinated responses of the nervous and immune systems.
• One research group found that when an adjustment was applied to a subluxated area, the white blood cell count collected rose significantly.
• Another study measured the effects of six months of regular chiropractic care on the immune system function of HIV patients. At the end of six months of care, the patients who had received regular adjustments showed a 48 percent increase in the number of CD4+ T cells, whereas patients who had not been adjusted showed an 8 percent decrease in CD4+ T cells.

5. Flexibility

When we’re younger, it’s easy to take our extensive range of motion and flexibility for granted. As we age, a number of health conditions – and the cumulative effects of wear and tear – can affect our ability to move the way we used to.
But a decrease in range of motion and flexibility can result in a downward spiral of disability.

For example, an injury or degenerative condition that causes pain, swelling, and stiffness, may limit our flexibility and range of motion. When this happens, we may avoid activities that involve the affected body parts, either consciously or unconsciously.

This then becomes a classic case of “use it or lose it.” Without regular exercise, the muscles and joints stiffen, adhesions and scar tissue can form, and mobility may be further reduced. Eventually, a person can become completely incapacitated, and ordinary tasks such as picking up something off the floor or tying your shoes can become extremely challenging or painful.
Regular chiropractic can help increase both ranges of motion and flexibility.
A study performed by researchers at the Phillip Chiropractic Research Centre of RMIT University in Melbourne, Australia, and published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments increased the range of motion in the 105 patients who participated in the study. There were three phases of this study, in which each of the participants was given no adjustments, fake adjustments, or true adjustments. In each phase, the patients who were given the true adjustments showed a significant improvement in range of motion, which was not the case for the other two groups.

What Can a Doctor of Chiropractic Do?

• A chiropractor uses spinal adjustments and manipulations to other parts of the body to realign the bones and joints so as to reduce pain, restore range of motion and improve flexibility, balance, and coordination.
• Your chiropractor can also recommend specific exercises that can be done at home to increase your strength and flexibility so that you’re able to maintain and build upon the gains from your chiropractic adjustments.
• Regular chiropractic care can reduce or eliminate the source of your back and joint pain, allowing you to resume your normal activities and to remain more flexible into your golden years.

There’s soreness, and then there’s pain. It’s important to not confuse the two!

To active people in general and athletes at all levels, the inability to recognize the differences between muscle soreness and pain can mean pushing your body – your muscles and joints – to the point of injury. It’s the difference between healthy progress and unnecessary, long-term risk.

Post-workout soreness can start anywhere from later that day until a few days after the workout … with a peak usually around the 36-hour mark. However if the soreness lasts longer than the normal couple of days or so, or has an impact on how you function, it is probably some sort of injury.

Ignoring it can do long-term damage to your body.

In contrast, soreness – often referred to as delayed onset muscle soreness (DOMS) – is a side effect of the repair process that follows the microscopic muscle damage from a typical, rigorous workout. Activities likely to cause DOMS include strength training, walking / running down hills, jogging, step aerobics and jumping.

So how can you tell soreness from pain?

The answer can be a simple as listening to your body.

Here are some of the signs that you’re experiencing pain – not simply soreness — and should stop and seek the advice :

Sharp Pain: Sharp, intense pain that you experience when exercising and at rest can be classified as pain. In contrast, sore muscles tend to feel tight and achy when at rest. During exercise, sore muscles will feel “burning” and fatigued. But if the burning later turns to swelling and inflammation, get advice.

Pain in the Joints: Soreness is a muscular thing. Though muscle discomfort can also cross the line into pain, discomfort in the joints is less ambiguous. If, say, getting up from a chair or walking up the stairs becomes a struggle, it may be time to seek professional advice.

Warm-Up Discomfort: If the discomfort you feel doesn’t go away after you’ve warmed up for your workout or event, you’ve potentially crossed the line into pain. General soreness should improve through use, so if discomfort lingers on without improvement, you’re likely dealing with pain.

P.R.I.C.E. Fails: If soreness persists and seems to linger, apply P.R.I.C.E., a popular acronym that takes you through the steps of Pressure, Rest, Ice, Compression and Elevation. Then re-evaluate the way you feel. If the hurt doesn’t improve or subside, you may be experiencing pain.

If you’re experiencing pain, or if you’re just not sure, seeking advice is your best option.

Here at Elite Performance Therapy we will assist in your recovery including; initial pain management, identify and address all factors that may have contributed to your injury to prevent further problems, and provide specific recommendations regarding reintegration into exercise, as appropriate.

6 Simple Stretches to undo the damage your desk job does

Its been said that sitting is the new smoking, but the chances are you´re not giving up your desk job just yet!
Here at Elite Performance Therapy we help so many people tied to their desks so we want to show you how to undo the damage and relieve your tight and sore neck and back.

Whether you slept in a strange position last night or you have been sitting and staring tensely at your computer for hours on end, neck pain happens. And a crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. To help reduce the aches and pains try a few of these satisfying stretches. After taking a long, hot shower to help loosen the muscles, try a few (or all) of them for a little instant relief. You’ll feel better and you might even stand a bit taller!

Seated Neck Release

This gentle stretch targets the sides of your neck.

Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground. Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck. Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.

Seated Clasping Neck Stretch

Use your hands to offer a deep stretch for the back of your neck and your upper back.

Sit comfortably in a chair or on the floor. Clasp your hands and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat. From here, begin to gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use the heels of your palms to pull your head away from your shoulders. This will intensify the stretch even more. Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.

Behind the Back Neck Stretch

This standing stretch can be done anywhere, and will offer a deep stretch in the sides of your neck.

Stand with your feet hip distance apart, arms by your sides. Reach both hands behind your backside, and hold onto your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it away from you slightly. To increase the stretch in your neck, slowly lower your right ear toward your shoulder. Stay here for 30 seconds and then switch sides.

Grounded Tipover Tuck

Here’s a relaxing stretch for your neck and shoulders that can also help relieve headaches and drowsiness.

Come into child’s pose with your shins and forehead on the floor. Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs. When you’re ready, interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders. Then lift your hands as high as you can. Inhale to shift your weight forward and lift your hips off your heels. Come to rest on the top of your head and extend your hands as close to the floor as you can. Stay here for 10 seconds and then lower your hips back to your heels. Stay here for 10 seconds, and then lift your hips up again. Continue this cycle five or more times, then release into Child’s Pose with your arms on either side of your legs.

Stretch through the front of your neck, chest, and shoulders with this relaxing heart opener.

Begin sitting on the heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away. Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more. Stay for 30 seconds, then lift your head and torso up.

Bridge

A classic yoga pose that allows you to control how much you stretch the back of your neck by how high the hips are lifted.

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel. With your palms and feet pressing firmly into the ground, lift your hips off the floor. Stay here, or clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring the shoulder blades closer together. Stay here for 30 seconds, continuing to lift the hips high. To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.

Conclusion

We go to work or work from hoping our days spent at the tied to our desks will challenge us professionally, but in reality living the 9 -5 (or longer) desk jockey life can be demanding on the health and wellness front, too. In general the blame lies squarely on how long you sit working at your desk – we’re not made to sit!!! We end up hunched forwards, neck protruded and there’s eye strain.

The good news is that along with doing simple stretches like the ones above and some minor ergonomic adjustments (see here) to your work environment can go a long way to preventing long term damage to your musculoskeletal system !

Muscle relaxants are NOT the answer to your back or neck pain!

Recently we’ve had a couple of patients query muscle relaxants to help calm a muscle spasm.  Obviously it not in our scope of practice to prescribe a muscle relaxer but this begs the bigger question of why would you ever want one?

Firstly lets explain why muscles spasm….

Using the analogy of the chicken and the egg;

Did the joint stop moving properly and cause the surrounding muscle to spasm, or did the muscle tighten up and cause the joint to lock up?

In each case, to achieve long term pain relief you want to treat both the joint and the muscular dysfunction.  Improper movement, poor posture and repetitive movements are all common scenarios that can cause dysfunction.

Surely it makes more sense to address the underlying issue than attempt to get the muscle to relax with a pill?!

Muscle relaxants don’t just relax the dysfunctional muscle – they cause ALL the muscles in your body to relax, including the ones that create stability along the spine.

Once you take away that stability,  you are now expecting those muscles to work properly and engage throughout your daily movements… which they simply can not.

One of the worst things we see is when a patient injures their back, takes a muscle relaxant and rests for hours on the sofa (usually in a poor spinal position). They then try and get up and find they just can’t.   This is usually the moment that their unstable spine gives out  and they start calling us because they cannot move.

Movement is medicine.

Movement is Elite Performance Therapy’s prescription for every ailment the body may have.  Even when your back hurts, you should be able to go for a walk or do some basic core strengthening exercises.  If you want to find out the real reason your back hurts, then please call us!

We promise not to just provide relief to the problem, but to keep it from coming back for good.