The Golf Swing

The golf swing is a complex series of movements, and many golfers are limited by their physical capabilities to perform these movements, whether it is due to poor coordination of their body segments, lack of adequate flexibility, or lack of appropriate control and strength. Our Physiotherapists at [site_title] in [site_location] can identify these physical restrictions and implement an appropriate program to address them. By eliminating these physical restrictions you will improve your capability to swing the club better.

The way we posture and move ourselves on a daily basis can affect the ability for our bodies to work optimally in a golf swing.  Key muscle imbalances develop when we use our bodies poorly over the years.  Poor movement habits develop as we compensate for old injuries.  New injuries occur as we compensate for poor postures, poor movement habits and old injuries. And all these can manifest in your golf swing.

If players have a strong left side, they tend to continue using it more and more until the right becomes a lot weaker. If your left side is excessively strong it can eventually get damaged too because it’s doing too much work. The body has to be symmetrical and plum-line. It’s a bit like baggage handlers who have to keep swapping the loads from side to side because eventually the strain on one side is too much. It’s about corrective exercises rather than generic workouts. The way forward is to get properly screened by a physiotherapist, to get a better understanding of the functions of the golf swing. Everyone has their clubs custom-fitted these days, now you can custom-fit your body as well.

Aims of physiotherapy treatment for golfers:

• Optimize performance
• Prevent injury
• Recover from existing injury

Good trunk rotation is a key part of the golf swing. In particular the thoracic spine (the section of the spine that has ribs attached) is responsible for the majority of the trunks overall movement. Restrictions here can lead to excessive strain being placed on the lower back and neck; this can shorten the length of the overall swing and reduce efficiency of the swing. Other joints may try to compensate for this lack of movement by becoming more mobile.

The lower back is one of the most common injury sites in golfers. The golf swing ends with extension of the lower back. Good control and strength of the abdominal muscles is required to prevent hypertension of the lower back which can cause disk and facet joint injuries.

Good rotation of the hips, in particular good internal rotation of the lead hip, is important in a good follow through of the swing. Restriction in this area will lead to extra strains and stresses being place on the lower back and on the lead knee making them vulnerable to injury.

The golfer needs good neck rotation and stability to enable good eye-to-ball contact, during the golf swing. Restrictions within individual joints will disturb the overall movement of the neck.

Some golfers find it difficult to avoid hunching the back during their stance phase. This slumped movement prevents full rotation of the spine during both the back and forward swing. With the appropriate cues the golfer is able to learn how to hold the spine in a neutral forward/backward position and increase the range of movement and power, and this lower the risk of injury.

Physiotherapy treatment

A range of techniques that can be used include:

• Joint manipulation
• Soft tissue manipulation/massage
• Trigger point release
• Progressive stretching
• Exercise prescription – strength, stretching, balance, proprioception (sense of position and movement), functional control, and core stability

Whether you’re a professional, an amateur or just a recreational golfer, your body deserves the necessary preparation to avoid injury.

Please call your Physiotherapist at Pain Free Physiotherapy on 07 3344 7471 or visit our clinic at 10/178 Turton Street in Sunnybank for more information.

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It can be a stressful period on the body in many ways. So, we have come up with some simple Xmas survival health tips.

Top Physiotherapy tips:

1. Keep moving! Go for a walk or do some of your daily stretching exercises and make it a regular part of your holiday period.
2. Try and remember your postures and optimal lifting techniques when either lugging around heavy gifts at the shops.
3. If doing things you don’t normally do, like your yearly renovations or gardening works, remember to take it easy and listen to your body for any warning signs that may indicate you have an injury. Such as reduced range of motion, stiffness, pain or soreness, etc.
4. Just because it’s Christmas does not mean you have to eat the whole pudding or the whole cheesecake. Remember everything in moderation, and try to keep to a normal every day routine. According to ‘Nutrition Australia’ we put on an average of 0.8-1.5kg over the Xmas period. It could take weeks just to shed those kilos again.
5. Make an alcohol deal with yourself! Don’t have any more than you would have had normally if it wasn’t Christmas. Alcohol only dehydrates you and has vast negative effects on your health and wellbeing. Balance each glass with a glass of water or herbal tea.
6. Anxiety, depression and stress are very common during the festive season. Reflect on the success you had this year – Set your goals for the New Year.
7. Take some time out for either yourself or your immediate family. Whether it is a hobby or a quiet getaway, take some time out and remember that stress can have a dramatic impact on your health.
8. Get enough sleep. Plan for some early nights in as the ‘silly’ season can cause havoc with our sleeping routines.

We hope you have an enjoyable Christmas and if you do happen to need a Physio, please call your Physiotherapist at Pain Free Physiotherapy on 07 3344 7471 or visit our clinic at 10/178 Turton Street in Sunnybank for more information.

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We all know that regular servicing of our cars helps to ensure trouble free motoring and can save us a lot of money in repair bills. We should have the same attitude to our bodies but few people do. The difference between our cars and our bodies is that our cars cannot repair themselves. Cut yourself, tear a muscle, break a bone and the body’s self-repair mechanisms go into action. Strain your back or your neck or any of your other joints and again the body takes action to sort out the problem as best it can.

But note the words “AS BEST IT CAN”. In many cases when we strain ourselves in accidents and falls or when lifting the body cannot sort itself out so instead it adapts itself to the strain and in doing so minimises the effects of that strain. This results in the pain diminishing and, in some cases, disappearing altogether.

Because of this many people, after injuring themselves, don’t bother to seek help but wait to see if the pain will go away on it’s own. And quite often it does. But this does not mean that the problem has been resolved, only that it has now been masked.

Then when their back or neck suddenly gets acutely painful they will say to their physio, “How could this happen, I didn’t do anything?” This is exactly right. They didn’t do anything when they had minor hurts but now, after several minor hurts that the body is coping with, it can’t cope any more.

And the proverbial straw that breaks the camel’s back can be as simple as bending down to pick something up or sleeping in a strange bed with a different to normal thickness of pillow.

Regular physio check-ups 4 times a year will not guarantee that you won’t hurt yourself if something fairly traumatic occurs but it will ensure that you won’t get acute consequences to minor events. And if you have regular check-ups and then have a major trauma it will be much easier to treat and you will recover much quicker.

Also, quite often when you pick up your car after a service you notice immediately how much better it is running. Because the deterioration has been slow we just don’t notice it until it’s serviced. Well it’s the same with our bodies. Patients often comment on how much better they are moving after a check-up and how much better they feel in themselves.

Most of us get into a routine of regular dental check-ups so why not establish a similar routine of regular musculoskeletal check-ups. And this should include children too.

Children’s bodies are definitely more resilient than adult ones but they are also traumatised a lot more and over time it takes its toll. Physios are often told by patients that they can remember having back pain, or neck pain or headaches right back into their childhood and in most cases they did not have any treatment when the problem started.

Many of them wouldn’t even have told their parents because they would have imagined that their aches and pains were quite natural and that everyone had them.

So again, as with teeth, give your child a good start in life by ensuring that they get regular physio tune ups to prevent long term musculoskeletal aches and pains.

Pain Free Physiotherapy helps you and your family whenever you need it, and recommends regular check-ups to help you keep fit and pain-free as well as spot any issues that might cause problems in the future.

Please call your Physiotherapist at Pain Free Physiotherapy on 07 3344 7471 or visit our clinic at 10/178 Turton Street in Sunnybank for more information.

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Proper body mechanics: Muscle strains, especially those of the back, are a frequent reason for people coming to our clinic. Many people strain their backs because they carry and move objects incorrectly.

Improved posture: Poor posture often leads to complaints of back, neck and shoulder pain, because it loads the muscles more. Poor posture may also alter your gait which can lead to back and knee pain. By correcting your posture we can help you avoid all these injuries.

Strong knees: Knee pain is usually the result of weak quadriceps muscles, tight hamstring and calf muscles and lack of flexibility in the joint. By giving you a regimen of tailored stretching and strengthening exercises, we can help you avoid injuries such as runner’s knee, patellofemoral pain syndrome, ACL injuries and others. Some of these conditions may also be due to wearing the wrong type of footwear or poor technique. You may need to wear orthotics in your shoes or to modify your technique.

Preventing foot injuries: Achilles tendonitis, plantar fasciitis, metatarsalgia and other foot injuries are usually due to overuse or overtraining that puts stress on the tendons and ligaments, leading to pain and injury. Calluses under the feet, leg-length discrepancy, tight calf and hamstring muscles, over-pronation or over-supination can all signal the onset of these injuries. Physiotherapy can help with specially tailored exercises to stretch and strengthen the muscles involved and advise you on proper footwear and technique.

Preventing shin splints: At the first sign of pain along the inside of the lower leg you should take a few days off exercise. You can cross train during this time while we teach you how to stretch and strengthen your calves and shin muscles. You may also need to replace your running shoes.

Just like there are many different types of injuries, there are many ways to avoid them. As the old adage reminds us that prevention is better than cure, so please call your Physiotherapist at Pain Free Physiotherapy on 02 9569 0034 or visit our clinic at 10/178 Turton Street in Sunnybank and we’ll show you enjoy doing the things you do without risk of pain or injury.

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Chronic injuries are caused by overusing the same muscle groups or joints. Poor technique and structural abnormalities can also contribute to the development of chronic injuries. Medical investigation of any sports injury is important, because you may be hurt more severely than you think. For example, what seems like an ankle sprain may actually be a bone fracture.

Common types of sports injuries
Some of the more common sports injuries include:

• Ankle sprain – symptoms include pain, swelling and stiffness.
• Bruises – a blow can cause small bleeds into the skin.
• Concussion – mild reversible brain injury from a blow to the head, which may be associated with loss of consciousness. Symptoms include headache, dizziness and short term memory loss.
• Cuts and abrasions – usually caused by falls. The knees and hands are particularly prone.
• Dehydration – losing too much fluid can lead to heat exhaustion and heat stroke.
• Dental damage – a blow to the jaw can crack, break or dislodge teeth.
• Groin strain – symptoms include pain and swelling.
• Hamstring strain – symptoms include pain, swelling and bruising.
• Knee joint injuries – symptoms include pain, swelling and stiffness. The ligaments, tendons or cartilage can be affected.
• Nose injuries – either blood nose or broken nose, caused by a direct blow.
• Stress fractures – particularly in the lower limbs. The impact of repeated jumping or running on hard surfaces eventually stresses and cracks the bone.

First aid for sprains, strains and joint injuries
Suggestions on immediate treatment for sprains, strains and joint injuries include:

• Stop the activity.
• Rest the injured area.
• For the first 24 to 48 hours, apply ice packs for 15 minutes every two hours.
• Bandage the injured area firmly, extending the wrapping above and below the injury.
• Whenever possible, elevate the injured area above the level of your heart.
• Avoid heat, alcohol or massage, which can exacerbate the swelling.
• Seek medical advice.

First aid for nose bleeds
Suggestions include:

• Stop the activity.
• Sit with the head leaning forward.
• Pinch the nostrils together and breathe through your mouth.
• Hold the nose for at least 10 minutes.
• If bleeding continues past 30 minutes, seek medical advice.

First aid for dislodged teeth
It may be possible to save the tooth with prompt dental treatment. Rinse the tooth in water or milk and see your dentist immediately.

Emergency situations
Call an ambulance if any of the following injuries are suspected:

• Prolonged loss of consciousness
• Neck or spine injuries
• Broken bones
• Injuries to the head or face
• Eye injuries
• Abdominal injuries.

Treatment options
Treatment depends on the type and severity of the injury. Always see your doctor if pain persists after a couple of days. What you may think is a straightforward sprain may actually be a fractured bone. Physiotherapy can help to rehabilitate the injured site and, depending on the injury, may include exercises to promote strength and flexibility. Returning to sport after injury depends on your doctor’s assessment. Trying to play before the injury is properly healed will only cause further damage and delay recovery. In the meantime, you can maintain your fitness by choosing forms of exercise that don’t involve your injury; for example, ride a stationary bicycle while your sprained wrist is healing.

Prevention strategies
You can reduce your risk of sports injuries if you:

• Warm up thoroughly by gently going through the motions of your sport and performing slow, sustained stretches.
• Wear appropriate footwear.
• Tape or strap vulnerable joints, if necessary.
• Use the appropriate safety equipment, such as mouth guards, helmets and pads.
• Drink plenty of fluids before, during and after the game.
• Try to avoid exercising in the hottest part of the day, between 11am and 3pm.
• Maintain a good level of overall fitness.
• Cross-train with other sports to ensure overall fitness and muscle strength.
• Don’t exert yourself beyond your level of fitness.
• Use good form and technique.
• Cool down after sport with gentle, sustained stretches.
• Allow adequate recovery time between sessions.
• Have regular medical checkups.

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It is possible to do more movements with the arm than with any other part of the body. The arm is such a useful tool that it’s a pity that there are only two of them!

The bones that make up the arm include the humerus, in the upper arm, and the two bones of the forearm, the radius and ulna, as well as the little bones of the wrist, hand and fingers. The arm is very special as it enables the hand to get into all sorts of useful positions.

The shoulder joint in particular, being a universal joint, has a huge range of movement. The hand can go above the head, behind the back and even across to scratch behind the other shoulder. The elbow works like a hinge joint allowing the hand to come nearer or go further away from the body. The elbow and wrist combined allow manipulation of the hand through more than 180 degrees i.e. from palm up to palm down, the wrist helps with grip, whilst the joints in the hand, thumb and fingers allow the dexterity of finger movement.

Since the nerves that supply the shoulder and arm originate from the neck and upper spine, conditions such as Vertebral Dysfunction commonly contribute to pain in the shoulder.

Physiotherapists can assist with the following shoulder conditions:

• Frozen Shoulder
• Chronic Shoulder Pain and Stiffness
• Shoulder Muscle Spasm and Tension
• Arthritis of the Shoulder
• Diagnosis of Shoulder Pain
• Rotator Cuff Disorders such as tears and strains
• Impingement Syndrome
• AC Joint Injury

In order to determine the cause of your pain, your Physiotherapist will conduct a full physical, orthopaedic and neurological examination of the shoulder, cervical and thoracic spine.

You will be asked to perform shoulder range of motion and muscle strength tests. Where the pain is felt, both at rest and during movement of the shoulder, provides important clues as to the cause of the shoulder pain.

Signs of Shoulder Pain may include restriction in the movements of the shoulder, both active (the person doing them themselves) and passive (the joint being moved by someone else).Upward motion is usually less than 100 degrees (ie not far above shoulder level) and the arm cannot be turned outward more than 30 degrees.

It may also be necessary to undergo specialized diagnostic tests such as XRay, Ultrasound and/or MRI scans.

Treatment of Shoulder Pain

Regardless of the cause, treatment of the shoulder complex requires an experienced physiotherapist who can test the movements and structures of the shoulder and come to an accurate diagnosis of the problem. Physiotherapy treatment can then focus on the core problem.

The initial objective of all shoulder injuries is to relieve pain and inflammation.

Whilst many doctors will recommend non-steroidal anti-inflammatory drugs (NSAIDs) to relieve pain and swelling, the benefit obtained by applying ice-packs can be equally, if not more beneficial.

As your shoulder begins to heal, it is vitally important to

• Restore range of movement,
• And later to improve muscle strength so as to stabilize the shoulder and help prevent further injury and aggravation.

Your Physiotherapist will be able to assist you with suitable shoulder range of motion exercises and shoulder strengthening and rehabilitation exercises during your recovery.

Please contact us for your comprehensive shoulder assessment. We look forward to hearing from you!

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Sciatica is the Latin word for “Pain down the back of the leg” Sciatica is referred pain usually caused by trapping the sciatic nerve in the lower back. See back pain.

The sciatic nerve runs from the lower back down through the buttocks and along the back of each leg. Sciatica is pain along this nerve and is a relatively common form of back pain and is usually caused by pressure on the sciatic nerve from a herniated or bulging disc.

The pain from sciatica can be anything from infrequent and irritating to severe and debilitating. Usually, it affects only one side, the pain radiating through the buttock and down the leg and is often associated with a constant pain on one side of the buttocks, pain in the leg and/or buttock that may be worse when sitting , burning or tingling down the leg, weakness, numbness or difficulty moving the leg or foot or a shooting pain that makes it difficult to stand up.

While sciatica can be extremely painful and uncomfortable, it is rare that permanent nerve damage (tissue damage) results. Most pain is due to inflammation and will improve within a period of time. Nerve pain is caused by a combination of pressure and inflammation on the nerve root, and treatment is centred on relieving both of these conditions.

Typically, sciatica is made worse by bending, lifting, sneezing and coughing.

Sciatica is a common problem for manual workers, sedentary office workers and is particularly prevalent during pregnancy.

Physiotherapy Treatment main objectives are

• reduce pain
• restore movement
• strengthen weakened muscles
• reduce tension

Causes of Sciatica

The sciatic nerve is the main nerve in the leg and the largest in the body. It runs from the base of the spine, along the back of the thigh to the knee, where it divides into branches.

Sciatic pain is usually caused by compression of this nerve root at the point where it leaves the spine. Damage to the nerve can also cause pain.

In young and early middle-aged adults, the most common cause of sciatica is a prolapsed intervertebral disc in the lumbosacral area of the lower back.

In older people, changes in the spine due to conditions such as osteoarthritis may be responsible either by causing localised pressure on the nerve or by narrowing of the spinal canal – called spinal stenosis.

Other bone disease or local injury may also be responsible.

Pressure on the sciatic nerve can result from a number of reasons including

• Sometimes, just sitting awkwardly can cause sciatica.
• Piriformis syndrome (tightness of the piriformis muscle in the buttock that compresses the sciatic nerve)
• Spinal misalignments, vertebral dysfunction
• herniated disc
• Poor posture – wearing high heels, prolonged sitting, poor mattress
• Poor lifting technique and poor bending habits
• Spinal compressions due to osteoporosis

Diagnosis of Sciatica

Since there are many disorders that can cause sciatica, your physiotherapists’ first task is to determine the exact cause of your sciatic nerve interference.

Physiotherapy treatment

• Always begins with a thorough history,
• Spinal, orthopaedic and neurological examination.
• Special diagnostic imaging investigations such as X-ray, CT, MRI
• Posture pro scan may also be required to accurately diagnose your sciatica.

Treatment of Sciatica

As sciatica is due to pressure on the sciatic nerve, it stands to reason that treatment involves removing this pressure. Your Physiotherapy treatment aims to achieve this by reducing nerve pressure caused by poorly moving spinal joints as well as easing muscular tension in the lower spine, buttock and leg.

This is achieved by using a combination of the following techniques:

• Spinal mobilisations
• Massage therapy and trigger point therapy
• Stretching tight muscles, joints, tendons and ligaments
• Ultrasound and other electrical stimulation devices
• Advice in relation to how to minimise pressure and irritation of the sciatic nerve

In addition to this, you will be given a series of home stretching exercises and asked to apply ice and heat to help aid your recovery.

If you are suffering with sciatica at the moment please do not delay – you can achieve the best results when you address the symptoms early, simply contact us to begin your care today!

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If you want an example of good posture, just look at a young child – their back shows a graceful ‘S’ curve and their movements are easy and effortless. As we get older, bad habits such as slouching and inactivity cause muscle fatigue and tension that ultimately lead to poor posture. The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders and a potbelly.

Symptoms of poor posture can include:

• Rounded shoulders
• Potbelly
• Bent knees when standing or walking
• Head that either leans forward or backward
• Back pain
• Body aches and pains
• Muscle fatigue
• Headache.

Living in the 21st Century means that we sit for far longer than ever before in history. We sit to work, to play and then, when we are tired, we slouch on the sofa. This slouching encourages our low back to take exactly the opposite to ideal shape. Our lifestyles also encourage us to be physically passive. Our work involves smaller and smaller movements performed under tension (compare the physicality of the skills required to use a manual typewriter with those for a computer keyboard!)

Sitting is in itself tough on the back but slouching is one of the most constant and damaging strains on our spines in modern life. If we slouch on a regular basis the slouch will feel ‘normal’ to us but human nature is to interpret that feeling as if it is correct.

Proper posture:

• Lessens muscle strain by keeping bones and joints in correct alignment.
• Reduces the abnormal wearing of joint surfaces caused by overstrain and overload.
• Minimises ligamentous strain on the joints of the spine and posture loaded joints.
• Reduces fatigue due to more efficient use of muscles, allowing the body to use less energy.
• Helps prevents muscular pain and backache.
• Contributes to a more assertive and positive appearance.

Remember, as the twig is bent,
so grows the tree.

Postural mechanisms

Poor posture interferes with a number of the body’s postural mechanisms including:

• ‘Slow twitch’ and ‘fast twitch’ muscle fibres
• Muscle strength and length
• Nervous system feedback on the body’s position in space.

Proper posture requirements:

• Strong postural muscles
• Balanced muscle tone on both sides of the spine
• Good muscle and joint flexibility
• An understanding of what constitutes good posture which leads to conscious correction.
• With practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture.

What is the correct way to stand?

Most people when asked to stand with good posture immediately stand tall, arching their spine and pulling their shoulders back. It looks uncomfortable and is a far cry from a healthy standing posture. Keep it simple – try using PUPPET POSTURE !

Puppet posture is a term I have used to simplify the process of assuming correct posture. It works especially well with children as they can identify easily.

Imagine that you are a puppet (well try to at least!) with a string coming out of the top of your head. Gently lift the imaginary string upwards to straighten your spine. Your arms and shoulders will assume the best posture they can for your current spinal function. Watch yourself in the mirror to visualise what you are achieving. Practice regularly, it gets easier as your spine and muscles gain strength.

Sleeping Posture

• Sleep on your back or side only.
• Do not sleep on your stomach as this often causes lower back and neck strain.
• Use a quality contoured pillow that provides adequate support to your head and neck while sleeping.
• When arising from bed, move to the side of the bed and push yourself up sideways while swinging your legs off the side.
• When your back is painful you may place a pillow under your knees (when on your back) or between your knees (when on your side).

You can improve your posture and spinal health by making a few lifestyle adjustments. See your Physiotherapist for further information and advice.

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Osteoporosis is a disease in which the bones become fragile and brittle. They fracture more easily than normal bone. Even a minor bump or fall can cause a serious fracture. Half of all women and one-third of men over 60 in Australia will have a fracture due to osteoporosis.

What is osteoporosis?

Osteoporosis as a disease is characterised by low bone mass and micro architectural deterioration of bone tissue, leading to increased bone fragility and a consequent increase in fracture risk.

One in three women and one in twelve men over 50 years of age are affected.

They fracture more easily than normal bone. Even a minor bump or fall can cause a serious fracture. Half of all women and one-third of men over 60 in Australia will have a fracture due to osteoporosis.

• Osteoporosis and fractures are major causes of injury, long-term disability and even death in older Australians.
• One fifth of people who suffer a hip fracture will die within six months.
• Of those who do not die, 50 per cent will be unable to walk without help or stay in their own homes.
• Some may even need full-time nursing care.

Osteoporosis is often called a silent disease, as there are usually no signs or symptoms until someone has a fracture. Any bone can be affected but the most common are bones in the hip, spine, wrist, ribs, pelvis and upper arm.

Menopause and osteoporosis

Menopause means the time around which a woman has her last period. Most Australian women reach menopause between the ages of 45-55, but it can happen earlier.

From about the age of 45 years, women may begin to lose bone at the rate of about 1-2% per year. This is because women’s bodies usually make less oestrogen at this age. After menopause, oestrogen levels keep decreasing, and this speeds up bone loss to about 2-4% per year, especially in the first 5-10 years after menopause. This stage of bone loss caused by menopause may last up to 15-20 years. All women lose bone at menopause. The amount varies, but some can lose as much as 30% of their bone during those years. If you have an early menopause for some reason, you will begin to lose bone at an earlier age.

The male hormone, testosterone, does not decrease suddenly like oestrogen does in women during menopause.

The health of your bones depends on:

• Your genes (60-80%)
• The level of hormones in your body. In women this hormone is oestrogen; in men it is the hormone testosterone.
• How physically active you are
• What you eat

These things affect how well bones form in early adulthood when your bones are at their strongest. After the 30s, it is important to maintain bone strength and prevent bone loss.

Risk factors for osteoporosis

Risk factors for osteoporosis and fractures caused by osteoporosis are similar in women and men. They include some things that you can change, and some that you can not.

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