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The 3 BEST strengthening exercises for bombing longer drives!

golf Jul 12, 2017

You know what they say, drive for show…putt for dough. But really not many of us are getting paid so there’s nothing better in golf than a long drive.

Whether you are a bit short of the tee and struggle to reach long par four’s in two shots OR if you are already a long hitter but would relish the opportunity to be able to go that bit further, maybe over the trees protecting that par 4 green, this blogs for you.

Kinetic Chain> Power > Club Head Speed > Ball Velocity > Drive Distance

As the golf swing is extremely intricate and complicated, club head speed is determined by the summation of forces developed throughout the whole body during the swing. Think leg muscles, hip muscles, trunk muscles, shoulder muscles and forearm muscles all combining and contributing to the final product.

The product of the swing then boils down to two things.

  1. How good is the timing of all these components to produce maximum club head speed at the point...
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The biggest killer of golf swing symmetry.

golf resources Jul 12, 2017

A good golf swing is like riding a bike, it requires perfect balance and symmetry as you move dynamically from side to side.

However like riding a bike, when we lose balance things can crash and injuries can occur. At the Injury Rehab Centre our Physiotherapists and Osteopaths servicing patients from the Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton suburbs see many have injuries in golfers such as lower back pain and golfer’s elbow that are associated with muscular and joint range of motion imbalances. This could either refer to significant difference in strength of a muscle or a restriction in movement resulting from a ‘tight’ muscle or joint. In almost all of these cases rehabilitation involves trying to iron out these differences.

So how does this relate to golf injuries?

Plain and simple, golf is a very repetitive and one sided sport. If we estimate that an average golfer may play twice a week and hit the range once. A...

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The Top 5 ‘On the Course’ to hit the ball further and have less pain

golf resources Jul 12, 2017

Is this you?

“I really want to cream this drive but I feel like I can’t turn cause of this pinch in my back…”

Well you are not alone. Approximately 50% of male and female golfers will experience back pain at some stage which will stop them from playing their best.

But here’s what you can do.

Today I’m going to talk through 5 tips to help you get through your round with as little discomfort as possible.

1- Warm up!

Be honest, do you warm up at all? Most golfers don’t and it’s putting them at risk of injury and stopping them playing their best. Perform a variety of warm up exercises including hip and trunk rotation exercises. If you haven’t seen our previous posts, please have a look through the Injury Rehab Centre Youtube Channel which are perfect to perform before and during your round.

2 – Gradually Increase the swing forces – Putt > Wedges> Long Irons > Hybrid >...

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My First Marathon – Running Physio Alex Kimp

resources running Jul 08, 2017

My FIRST marathon!

As the running physiotherapist at the Injury Rehab Centre, I, Alex Kimp have decided to compete in my first ever marathon this October at the Melbourne Marathon! This will be the furthest that I have ever ran throughout my running career and I’ve always preferred to go faster than further. It is always an exciting process to challenge your own limits and set goals for yourself to see what you can achieve. I’ll be keeping a log of some training tips and ideas that I incorporate into my own training from week to week!

THE RUNNING GOAL – FINISH STRONG, AVOID RUNNING INJURY

I have two goals in mind:

  • FINISH THE MARATHON
  • First and foremost would be to be able to finish the marathon and not allow an injury to stop me from getting to the line!
  • FINISH WITH A QUALIFYING TIME FOR THE BOSTON MARATHON
    • AGE GROUP: 18-34 / MALE = 3 Hours 5 Minutes

 

THE RUNNING PLAN – HOW TO SET A BEST PERFORMANCE AND AVOID RUNNING INJURY

The marathon is a...

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How strength training will reduce pain and injury by 50%

At the Injury Rehab Centre our Physiotherapists and Osteopaths who service the Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton suburbs have the philosophy that stronger people are harder to kill injure. That’s why a big part of our management for dealings with patient pain and injury often involves an active approach teaching our patients to become stronger and move more efficiently.

Exercise is good for us!

jogging

Most patients that our Physiotherapists and Osteopaths see understand that physical activity is beneficial for many common diseases and pathologies. It’s now commonly known through research that exercise helps with:

  • Cardiovascular disease
  • Diabetes
  • Cancer
  • Hypertension
  • Obesity
  • Depression
  • Osteoporosis

How does injury occur?

So exercise is good for our body but what about pain and injury? Many of us engage in a variety of different activities and sports that all inherently put our body through stress and...

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2 top exercises for office workers and golf back pain!

Are you an office worker who often feels pretty stiff in the lower back when you step out on to the tee block? Unfortunately this is a common problem for many golfers and something that the Physiotherapists and Osteopaths at the Injury Rehab Centre in Cheltenham deal with a lot with their golfing clients.

The reason for this is pretty simple, while 40+ hours of being chained to the computer during the week might help pay the bills it really doesn’t lend itself well to 3+ hours of golf on the weekend.

What does sitting do for low back pain?

You may of heard that sitting is being described as the new smoking? The reason for this is not only do sedentary lifestyles have ill effects for things like cardiovascular disease, diabetes etc but it is also terrible for movement health. A standard sitting position often places the joints of the hips and upper back in a squashed position that robs them of range of motion, and long periods of sitting can render the musculature very...

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Low Back Pain – Why you’re activating your core the wrong way!

Low back pain is one of the common musculoskeletal injuries that health professionals in Australia have to treat. At the Injury Rehab Centre our team of Physiotherapists and Osteopaths see many patients from Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton who present with both acute and chronic low back pain. There are multiple techniques and strategies that a health professional may utilize in order to address a patient’s low back pain, but a common conservative strategy is therapeutic exercise. Often the first thing many patients think of is that they need to work on their “Core Strength” or their “Core Stability.” But what does this truly mean?

For individuals with low back pain we know that “CORE STABILISATION” exercises:

  • Decrease pain
  • Reduce disability
  • Restore/Increase muscle function
  • Promote stability
  • Reduce risk of subsequent injury

As a patient, you may be unaware of this but there are...

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Don’t forget the neck! 2 essential golf neck exercises.

Why good neck flexibility is important to golfers!

Now every golfer at some point has probably been told that

  1. to create power you need to have good ‘shoulder turn’
  2. throughout your backswing you need to keep your eye on the ball

Your neck is the conduit between your head and your trunk. It is made up of many muscles that connect over the shoulder and into the base of the skull and is influenced by many joints that not only from the vertebral bones of the neck but also from the upper back. So what role does it play to enable you create a full shoulder turn and keep your eye on the ball?

Some might remember that old HBA advert where the kid explains that after the crocodile bit his guts out, his head went one and his legs went the other way. This kind of rings true with the golf swing and the relationship between your neck and trunk.

During a right handers back swing, in order to keep your eye on the ball and your head still, your neck holds firm while your trunk...

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The “single” most important movement for knee health.

If you aint got squat, you aint got squat. A single leg squat is a very useful assessment for physiotherapists and osteopaths as it is a movement that can be used to assess strength, flexibility, balance and motor control post reconstructive surgery for an ACL rupture. Specifically, collapsing of the knee and trunk instability during movements like jumping or a single leg squat have been identified as risk factors in females for ACL injuries.

How to assess your own squat?

Use a mirror to watch yourself. Squat to 60 of knee flexion in a slow, controlled manner at a rate of approximately 1 squat per 2 seconds. Perform this 3 times!

Grading Criteria

  1. Same side trunk lean
  2. Hip Drop on the opposite side
  3. Hip adduction (leaning in) or internal rotation
  4. Knee collapse (knee diving in)
  5. Loss of balance

A good rating requires the absence of all 5 criteria in 2 of 3 trials.

In a study of ACL reconstructed patients, those that could do at least 22 single leg squats from a chair height had...

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The 6 tick boxes to return to sport from ACL rehabilitation

Anterior Cruciate Ligament (ACL) injuries can be distressing for patients and its rehabilitation is one that needs to be taken seriously. We understand that it is a timely rehabilitation, but also understand that time is not the only factor that needs to be accounted for when dealing with an ACL injury. It has been reported that 81% of individuals with an ACL injury will return to any kind of sport. Only 65% will return to their pre-injury level and merely 55% return to competitive sport.

Re-injury rates for ACL vary between 6% to 25% thus making the decision for when it is appropriate to return to sport a decision that ultimately must be made with clearance from the orthopaedic surgeons, physiotherapists and osteopaths such as those at the Injury Rehab Centre in Cheltenham.

What are the criteria to return from ACL injury safely?

One study set out to explore an objective return to sport/discharge criteria and evaluate whether strength or functional tests were risk factors for ACL...

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