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Exercises for golf

Sundial Clinics — Tue, 01 May 2012 16:09:39 +0000

Many golfers do exercises before golf but are they the right exercises? Often golfers are unintentionally injuring themselves because, rather than being shown what to do they simply copy what everyone else does. Interestingly stretching before a game may actually be harmful to golf performance.It is better to warm the muscles up by gently using them.

Exercises for golf- the warm up

* Start by gently shrugging then rotating the shoulders five times in both directions
* Rotate the wrists in both directions
* Rotate the ankles in both directions
* Rotate the trunk as if doing the hula-hoop
* Paddling the Canoe and shoulder figure 8 (Exercises for Golf)

It is useful to slowly practice the swing focusing on precision and controling this exercise. In fact in can be harder to swing a golf club slowly than quickly. Practice your swing several times before even approaching a ball.

Here are a set of simple flexibilty and strengthening exercise that anyone can do to improve golf performance and help prevent injury.

Exercises for golf- the warm down

* Push the palms together and push down to stretch the forearm muscles that causes Golfers Elbow.
* Push the back of the hands together and push them up to stretch the other forearm muscles
* Low back side bend stretch
* Posterior and Anterior shoulder muscle stretch (Shoulder Exercises for Golf)

Past 40 years old we lose about 1% of our muscle mass every year and our joints stiffen and start to wear. As a result we lose flexibility and strength. These simple golf exercises will help prevent this gradual problem or at least slow it down.

Exercises for Golf

Shoulder Exercises for Golf

Pick a couple of exercises that you like the look of and start slowly. A bit of soreness for a day or two afterwards is normal when you are not used to the exercises. As your strength and flexibility improve build in more exercises until you are doing the lot. If you feel significant pain then stop. Come in for a check up if you are near us or see you local chiropractor if not.

For more information:- 7 Tips to Prevent Back Pain in Golfers

Knee pain in runners: the 2 most common causes

Sundial Clinics — Thu, 26 Apr 2012 10:56:23 +0000

With the marathons in London and Brighton we’ve seen an increase in people coming into our clinics with knee pain associated with running. The 2 most common causes of knee pain in runners are “Runners knee” and ITB syndrome. In this posting we’ll talk about runners knee pain, what it is and how to treat it. Next we’ll do the same for ITB syndrome.

Runners knee

“Runners knee pain” is more correctly termed patella femoral syndrome and can affect as many as 1 in 4 runners. The symptoms are typically pain under the knee cap and around the front of the knee and used to be called chondromalacia patella.

Anything where the leg is bending and straightening can become painful, particularly when weight bearing, and there may be creaking or cracking under the knee cap, a symptom termed crepitus. Of course running, particularly once milage when training for a longer distance event is increased is a common cause. Aggravating factors also include going up and down stairs, running, in particular up or down hill, leg extensions/quad strengthening in the gym, , often sitting for a prolonged times at work or in the car for instance.

Cause of Runners Knee Pain

The causes of runners knee are related to the anatomy of the area. The underside of the patella (kneecap) has a ridge which slides along a narrow groove in the femur (thigh bone). Every time you bend and straighten your knee the patella slides up and down the groove. Trouble can start when your kneecap moves out of its track or groove and rubs up against its sides causing friction. This is called patella misalignment or maltracking. That it becomes painful when you run is not surprising when you realise that there are on average nearly 1000 steps per mile.

Common things that can cause misalignment and how to fix them are:

Quadriceps imbalance: This is perhaps the most common cause of runner’s knee. The quadriceps muscle on the front of the thigh is made up of four parts and running strengthens the outer part more than the middle part, thus the patella is pulled out of alignment. This usually resolved with some specific rebalancing exercises for the muscle group.
Foot instability: Often your feet imbalanced every time they hit the ground, and you’re feeling the constant pounding and repetition of this mistake in your knee. Over pronating, which means your foot is rolling in too much when you run, is the most common type of this, something that is often associated with fallen foot arches. A combination of orthotics (these are special insoles; at Sundial we use Superfeet orthotics) for your running shoe and exercises is usually enough to rebalance and stabilise the foot. You should also have your running analysed to make sure your shoe is the suitable for you. For more on orthotics and running go here.
Tight muscles at the back of the calf or thigh: If the calf muscles are tight the foot will have to pronate further when running or walking causing an increase in rotation at the lower leg bones, if the hamstrings are tight when running or walking the knee is not fully straightened, this also means the foot has to roll more into pronation. Both of these can cause patella misalignment and are treated with specific stretches and rebalancing exercises.
Gluteus medius weakness: One of the muscles that make up the buttock, it often relatively weak in runners. If the gluteus medius is not strong enough the upper leg rotates inwards and causes an unequal pull of the patella over its groove. Again, some specific strengthening and stretching exercises usually resolve this.

In addition to the specific treatments for each cause there are a few other things which also help resolve runners knee.

Ice: Wrap a cold packs around each knee, with the pack at the front for about ten minutes, a few times a day to bring down the swelling. Make sure the cold pack is wrapped in a thin cover to avoid cold burns!
Rest: Not what a runner wants to hear close to an event, but where possible, stopping or decreasing your running will help then problem settle whilst treatment takes effect.
Laser treatment: This is useful in reducing the inflammation around the patella and encouraging faster healing
Taping: Specific taping techniques, particularly kinesio or Rock taping, something our physio Quentin specialises in, can help straighten the pull of the patella
Running/gait analysis: Many running shoe shops offer this and it’s a good way of screening your running for problems and also seeing if your shoes are suitable for you

If you would like a check to see if you have runners knee then call us for our free Runners MOT with our physios or chiropractors.

Amanda updates baby cranial skills on course

Amanda Goring — Mon, 23 Apr 2012 08:54:17 +0000

Cranial bone problems in babies is a hot topic and last weekend I spent my time on a course adding to my knowledge and skills in cranial technique specifically for babies. It was fantastic and so interesting to learn more about all the new research in the field of paediatrics. More to follow!

Amanda’s ballet class update

Free Massage for Brighton Marathon Runners

Sundial Clinics — Mon, 16 Apr 2012 09:03:38 +0000

If you are feeling sore after running the Brighton Marathon we would like to offer the first ten callers a free half hour massage worth £30 with Quentin our physio. Congratulations on running and hopefully completing the course. We would like to help your marathon recovery and massage is great for that.

If you are having more serious problems after the marathon then we suggest seeing Quentin for a more in depth assessment and treatment. Treatment including our laser is wonderful at rehabilitation from the pulls and strains associated with running.

To book in give us a call but be quick, the 10 free ones will go soon.

7 Steps to Combat Lower Back Pain in Pregnancy

Amanda Goring — Sun, 15 Apr 2012 20:08:40 +0000

Looking for top tips to prevent back pain in pregnancy or treat pregnancy pain? We may just have the answer.

1. Improve your posture during pregnancy

If you are getting back pain in pregnancy the best advice is to try and maintain the best posture that you can. The change in your centre of balance will be throwing you off just that. So the trick is to keep your ears and shoulders in line with one another to work as a harmonious, loving power couple. Neither is ahead of the other and both keep the other in line. The best way to check that is to catch yourself in the mirror to the side, or ask someone to keep an eye on you. The most common fault is to throw your head forwards. It is true that you head weighs the same weight as a bowling ball so imagine how that will pull your whole body forwards and put huge strain on your back.

2. Avoid standing up

Push to the front of queues. Well not literally perhaps but try to avoid standing for too long. Your postural muscles are already working overtime and with the hormone Relaxin. As this flows through your body and causes your muscles and ligaments to relax through pregnancy your support system is not at its best. And make the most of grabbing those priority seats on trains and buses.

3. Use a pelvic support belt

Before you were pregnant I am sure that Gok Wan coached you into buying those belts to cinch in your waist and create that elusive hourglass figure. Well now you won’t give a monkey’s about an hourglass but may still be picking up a belt – namely a specific maternity support belt. These support your bump in the later stages of pregnancy to relieve the strain through your back and now you can even get them for post-partum to continue the support until you regain your physical strength.

4. Sleep with a pillow between your knees

As odd as that may sound, straddling a pillow between your knees when lying on your side in bed may well be the support that you need to your bump and enough to relax the muscles of your pelvis, which will be having a tough time of things with all these changes going on. Ideally, if you are planning on going through more than one pregnancy I would absolutely recommend investing in one of the pregnancy pillows which you can buy from any good maternity store. Compare prices as they can vary tremendously and they may not look attractive but they are long enough to stretch along your whole body which minimises the chance of them slipping or being expelled from the bed during the night.

5. Computers make back pain in pregnancy worse

Your desk and workstation set up at work is incredibly important during your pregnancy so if your company has an internal occupational assessment team then now is the time to rope them in. Other problems can occur too. Not only does your desk height, angle, and distance matter to your back but so too does your keyboard and mouse use. Carpal tunnel syndrome is all too common during pregnancy (thanks to fluid retention) a wrist support is important for use with a keyboard and many women prefer to switch from a conventional mouse to an upright one which requires the arm to be at a more favourable angle of sideways; or else use a roller pad. Everyone has a different preference but it is worth bearing it in mind.

6. Have a bath to ease a bad back

A warm bath can help back aches. Enjoy lots of warm baths during pregnancy to help to relax your muscles as well as your mind but make sure that you can happily dip your toe into the water without jumping from the heat. The water should never be more than warm during pregnancy as it can be stressful for the baby.

7. Go shoe shopping

Finally an excuse to get the credit card out and hit the shops – this time however it won’t be for glamorous purchases. During pregnancy it is a good idea to banish the stilettos and kitten heels and opt for sensible lace ups. It isn’t the height of the heel that is important but the support of the shoe to the foot, and therefore rest of your body. As pregnancy progresses the foot arches can flatten and contribute to back pain. Imagine that your feet are the foundations of a house and that your pregnancy is akin to planning an extension on the property. You wouldn’t start without assessing that the foundations are excellent or the rest of the house would be under strain. Your body is the same, particularly during pregnancy where your centre of gravity is changed and your supporting tissues are less…well, supporting. And it is for this reason that cheap ballet pumps are also out I am afraid as they offer zero support to your feet.

If you would like an appointment to see if our chiropractors or physiotherapists can help you with pregnancy related back pain or sciatica then give us a call and we can book you in.

Back Pain in Pregnancy: Is it due to hormones?

Amanda Goring — Fri, 13 Apr 2012 15:14:40 +0000

Back pain in pregancy can be due to hormone changes.

Haven’t we all been told that hormones are always the cause of every problem known for a woman? Well in this case the hormone in question is ‘relaxin’. This little lovely is produced every month during a woman’s menstrual cycle and disappears if no pregnancy occurs. And if it does this hormone peaks in the first trimester, apparently to encourage implantation, and is then maintained throughout pregnancy to cause relaxation of the body’s soft tissues and so stretch out the joints of the body in preparation for the changes that will be occurring as the baby grows. Hormone changes can lead to lower back pain in early after conception too.

Back in Pregnancy due to Joint Laxity

You know those kids in the playground who are all mouth and who start trouble, only to stand back after it all gets a little too much, and pretend that they had nothing to do with it? Well this may be it. The theory is that this little guy causes the body’s joints to relax (hence the name relaxin) which then reduces the stability of the lumbar spine. And of course he gets help from progesterone and oestrogen with all the relaxation. Add to that the increase in load from the growing baby(s) in that very area and the fact that the abdominal muscles wade in with their stretching to allow for the increasing size of the abdomen and suddenly there is no support in the lumbo-pelvic region. But recent studies have found that relaxin may not be the main fall guy as the evidence is weak overall.

Previous back pain means your at risk

Although there is no definitive proof yet, studies have found that there is an increased risk of suffering from lumbar spine pain in those of us who have suffered from lower back pain before, most notably during menstruation, those who have had multiple children and whether an individual has had any spinal surgery before.
For PGP the risk increases with increased body mass index, any strenuous activity and as the pregnancy progresses – the latter of which I have certainly experienced to be the case in clinic.

Lower back pain in early pregnancy

This can vary. The general consensus is that pregnancy-related pain can start at any point when pregnant but that most cases occur in the second and third trimesters. If back pain initiates at the start of pregnancy it is often found that it not only continues through until full term but increases in severity as it does so. So something to look forward to then!

If you would like an appointment to see if our chiropractors or physiotherapists can help you with pregnancy related back pain or sciatica then give us a call so we can book you in.

Next article: 7 steps to combat back pain in pregnancy

References

Aldabe, D et al (2012). Pregnancy-Related Pelvic Girdle Paina nd its Relationship with relaxin

Han, I. (2010). Pregnancy and Spinal Problems. Current Opinions in Obstetrics and Gynaecology. Dec. Vol.22. No.6. pp.477-81

Kovacs, F.M. et al (2012). Prevalence and Factors Associated with Low Back Pain and Pelvic Girdle Pain During Pregnancy; A Multicentre Study Conducted in the Spanish National Health Service. Spine. Feb. No.13. [ePub ahead of print].

Kristiansson, P. et al, (1996). Back Pain During Pregnancy: a Prospective Study. Spine. Mar. Vol.21. No.6. pp.702-9.

Licciardone, J.C. et al. (2010). Osteopathic Manipulative Treatment of Back Pain and Related Symptoms During Pregnancy: A Randomised Controlled Trial. American Journal od Obstetrics and Gynaecology. Jan. Vol.202. No.1. pp.43e1 – 43e8.

Liebetrau, A et al (2012). [Is there a Correlation Between Back Pain and Stability of the Lumbar Spine in Pregnancy? A Model-Based Hypothesis]. Schmerz. Feb. 26. No.1. pp.36-45.

Lisi, A.J. (2006). Chiropractic Spinal Manipulation for Low Back Pain of Pregnancy: a Retospectie Case Series. Journal of Midwifery Women’s Health. Jan – Feb. Vol.51. No.1. pp.e7-10.

Majchrzycki, M et al, (2010). Low back Pain in Pregnant Women. Ginekol Pol. Nov. Vol.81. No.11. pp851-5.

Stuber, K.J. & Smith, D.L. (2008). Chiropractic Treatment of Pregnancy-Related Low Back Pain: a Systematic Review of the Evidence. Journal of Manipulative Physiological Therapeutics. July-Aug. Vol.31. No.6. pp.447-54.

Back Pain in Pregnancy? Here’s Why

Amanda Goring — Fri, 23 Mar 2012 22:42:21 +0000

Having lower back pain or sciatica in pregnancy already? Feeling tired and sore in your spine? Wondering about causes of back pain in pregnancy? Brighton chiropractor Amanda Goring explains why.

It is estimated that up to 50% of all pregnant women suffer from some form of lower back pain during their pregnancy. So, as if you didn’t have enough to worry about with information on fluid retention causing things such as carpal tunnel syndrome and muscle cramps some of us will be thrown into the lottery of aching backs, tight hips and even sciatica symptoms. And the irritating truth is that no one has a definitive answer to what, why, who or when.

So let’s look at the ‘What’:

Largely pregnancy related back pain falls into one of three categories:-
1. Lumbar spine pain
2. Pelvic girdle pain (the notorious term which shoots dread into the heart of most pregnant women – previously known as ‘pubic symphysis dysfunction’ – not fooling any of us or being any less intimidating with its new name).
3. Muscle pains.

And the ‘Why’:

Well this is the golden question. The contenders are weight gain, muscle imbalances and hormone changes. Lets look at weight gain and muscle imbalances first.

Weight gain and muscle imbalances causing back pain in pregnancy

It doesn’t take a genius to realise that as your baby(s) grow they place a large amount of stress through your lower body. Considering that your weight gain can be around 1/4 of your total body weight and that the majority of that is distributed at the front, you can imagine how hard your back has to work to anchor you and keep you upright.
As the baby grows you tend to develop an increased curve in your lower back (known as ‘hyperlordosis’) and there is an increase in front to back movements.
In addition, once you are pregnant and galloping through the stages, the muscles in your lower body have to work harder to cope with this weight gain and shift in the centre of gravity and they can become tired faster, leading to all that aching. And if there are imbalances already from tightness in areas, this will only become worse as they are placed under more demand.

Next article: Hormone changes leading to back pain in pregnancy

References

Aldabe, D et al (2012). Pregnancy-Related Pelvic Girdle Paina nd its Relationship with relaxin

Han, I. (2010). Pregnancy and Spinal Problems. Current Opinions in Obstetrics and Gynaecology. Dec. Vol.22. No.6. pp.477-81

Kristiansson, P. et al, (1996). Back Pain During Pregnancy: a Prospective Study. Spine. Mar. Vol.21. No.6. pp.702-9.

Liebetrau, A et al (2012). [Is there a Correlation Between Back Pain and Stability of the Lumbar Spine in Pregnancy? A Model-Based Hypothesis]. Schmerz. Feb. 26. No.1. pp.36-45.

Lisi, A.J. (2006). Chiropractic Spinal Manipulation for Low Back Pain of Pregnancy: a Retospectie Case Series. Journal of Midwifery Women’s Health. Jan – Feb. Vol.51. No.1. pp.e7-10.

Majchrzycki, M et al, (2010). Low back Pain in Pregnant Women. Ginekol Pol. Nov. Vol.81. No.11. pp851-5.

7 Tips to Prevent Back Pain in Golfers

Sundial Clinics — Mon, 19 Mar 2012 12:20:33 +0000

Preventing back pain in golfers is easy with these tips. Brighton chiropractor, Matthew Bennett, shares the 7 essential tips. By following these simple rules your back will be pain free and your game can even improve.

Back pain in golfers is quite common. Four out of five will experience some back pain at some point and up to one in five will have pain now. Here’s how to make sure you are not one them:-

1 Don’t stretch beforehand

2 Get fit to play golf, don’t play golf to get fit

3 Strengthen trunk and shoulders muscles

4 Do flexibility exercises

5 Use brains not brawn

6 Wear orthotics if needed

7 Wear a hat

Golf is an un-natural activity. Evolution has not caught up with our leisure activities yet, otherwise golfers would have rubber spines and knees that bent in all directions. The twisting action whilst bending forwards can put large strains on the muscles and joints of the back and knees.

Tips to Prevent Back Pain in Golfers

1. Don’t stretch beforehand

Believe or not stretching before sport can actually decrease a golfers performance. Scientists think stretching may decrease the resting tone of a muscle making it less able to respond to sudden bursts of activity. In one study a group of sprinters who stretched before the timed run ran more slowly. Other studies have not conclusively shown that pre-sport stretching helps to prevent injuries. The benefits remain uncertain.

2. Get fit to play golf, don’t play golf to get fit

Whilst many of us play golf to improve our fitness we need to exercise in between trips to the golf club. Walking is obviously helpful but swimming can also be good as it works the shoulders as well. Other sports like tennis and badminton are great too.

3. Strengthen trunk and shoulders muscles to take the strain off the back

The core stability muscles have been getting a lot of good press recently. These deep trunk muscles in the abdomen and back provide support in the same way that a weight-lifters belt does but in a more flexible and dynamic way. You don’t need to go to Pilates classes in your best lycra though, simple abs exercise are good enough. If you want to get the best abs and back exercises get a gym ball and do sit-ups and back extension exercises on the ball instead. It works more quickly and tunes the muscles up more effectively. It’s fun too!

Shoulders and upper back muscle are often overlooked when it come to golf specific exercises. This may be because few of us relish the idea of lifting weights which can get boring very quickly. Instead try a flexi bar. These simple exercises will work on the strength, flexibility and control in the shoulders and back very quickly. Just a few minutes a day really does make a difference.

4. Do flexibility exercises to prevent back pain

Strength is nothing without flexibility in golf. The lower back joints are not designed to twist very much. If you have a stiff mid-back or hips this will place more strain on your lower back joints and discs increasing the chance of injury. If your shoulders are stiff you run the risk of Impingement Syndrome or other shoulder damage.

Yoga and Tai Chi are excellent at improving flexibility. If you don’t fancy classes try one-to-one sessions to be shown a few moves or try these.

5. Use brains not brawn

This tip will make the golf club pros happy. The cause of many strains whilst playing golf is incorrect technique. A few lessons and driving range sessions can lessen the load on your joints and muscles and relieve back pain in golfers. Over-hitting the ball for those last few yards can force a muscle or ligament that may be under strain already to finally give out and tear leading to the pain and inflammation which causes back pain.

6. Wear orthotics if needed

Orthotics can improve swing speed and improve distance research has shown, if you have even slight flattening of your feet arches (over-pronation). Interestingly many people are unaware of over-pronation as it can even happen in people with seemingly good arches whilst standing still. On the move, however, especially trying to swing a golf club at 100mph any minor defects can get emphasised.

7. Wear a hat

Of all the tips for golfers here, this is the most unusual. On a cold day you may get cold. If that happens your body decreases blood flow to your arms and legs to preserve what little heat you have in your blood for the essential internal organs. Muscles which you carefully warmed up (not stretched!) don’t get the oxygen and nutrients that they need and are more likely to pull. Wearing a hat keeps your core temperature up by slowing the heat loss out of your exposed head.

If you have any aches and pains that are causing problems with your golf or just want a preventative check-up then give us a call so we can make you an appointment to see one of our chiropractors or physio’s.

Bad Backs in Children

Sundial Clinics — Wed, 14 Mar 2012 13:16:23 +0000

Back pain in children is common. About half of school age children report back aches at some time. Poor school chairs are often to blame. In this video Matthew talks to BBC’s Newsround about the importance of good chairs at school.

http://www.youtube.com/watch?v=plAb9UIcm_E

If you would like your child to have a free spine check-up then please call us to book an appointment.

Sundial wins award

Sundial Clinics — Mon, 05 Mar 2012 15:24:01 +0000

Our Brighton chiropractor clinics have won an award. Every year the College of Chiropractors recognises the clinics around the country that demonstrate a commitment to exceptional service to patients. A panel of other chiropractors and lay people from the Chiropractic Patients Association pour over the nitty-gritty of what goes on in clinics. If you meet the rigorous standard you are awarded the Patient Partnership Quality Mark for a period of three years. This is the second time both Sundial Clinics in Brighton have won this prestigious award.

As with all such things it is due to the wonderful staff we have running the day to day stuff. The receptionists Polly, Becky, Rachael, Julia, Gabriele and Andrea do a wonderful job. This award is largely due to their commitment and dedication to looking after everyone who comes to see us. In a recent survey 94% of patients rated them very good or excellent. We are not surprised, they are indeed excellent and it is a pleasure to work with them all.

Someone you don’t see on the front desk is Pauline. She runs the back office duties from ordering supplies to invoicing insurance companies to handling the payroll. She has been with us now for 18 years and we could not run the clinics without her. A huge thank you to all of them from Richard and myself.

We would also like to thank you. We really enjoy what we do and that is in a large part due to the fabulous people like you that come to see us. We cannot think of a job we would rather do than look after our patients to relieve their pain and keep them in good shape. It is hugely rewarding and without you we would not be able to do it.

Matthew and Richard

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