According to Dr. Vijay Vad at Hospital for Special Surgery studies have shown that those golfers who did suffer from lower back pain had substantially less mobility in their lead hip (which is the left hip for a right-handed golfer and the opposite for the southpaw) than those players with healthy backs. Repetitive stresses placed on the joints in the lower back, due to a lack of internal rotation in the lead hip after impact with the golf ball–or during the deceleration phase of the swing–was the primary cause of back trouble.

Lower back injuries are very common this time of year, when many recreational golfers are breaking out their clubs for the first time in months. A weak, deconditioned core–the muscles and tendons that make up the midsection of the body, including the hips, “glutes,” hamstrings and abdominals–is a contributing factor. Most people just aren’t physically ready to play 18 holes of golf right out of the gate; therefore they are more susceptible to injuries. It also doesn’t help that the vast majority of recreational golfers sit behind a desk for 8 to 10 hours a day.  This creates shortened hip flexor muscles, leading to more back pain in golfers.

Other common golf-related injuries include those to the wrists, elbows, and shoulders.  Pre-season golf conditioning can prevent these injuries and also serves as a performance enhancement tool during the season for more yards on drives.

GOLF PHYSICAL COMPETENCY ASSESSMENT

The first step toward injury prevention is a thorough physical competency assessment.  The Golf Physical Competency Assessment (GPCA) establishes a starting point for training. Trunk, shoulder and hip mobility; Core, lower and upper extremity strength; Muscular flexibility; Balance.  Have you paid any attention to these physical attributes during this past long winter?

The GPCA will assess muscular flexibility; spinal, hip and shoulder mobility; core, upper and lower extremity strength and overall balance.  The results of the GPCA will identify areas of strength and weakness, deficiencies and limitations and therefore allow for the development of individually prescribed exercise routines.

Spring means sunshine, warmth and flowers in bloom.  It also means BASEBALL.  Young and old get out on the field and begin whipping the ball around.  You might notice that your arm is a bit stale at first or you notice a shoulder pain that abates after a few days.  Or worst case,  your arm really begins to hurt and you are out for the early part of the season.

Overhead throwing and pitching produces tremendous forces in the shoulder.  It is very helpful to be pro-active and learn guidelines and  exercises designed to prevent injury and improve performance.

This is an excerpt taken from Hospital For Special Surgery’s Website that summarizes some of the concepts.

Little League and adolescent throwers are as susceptible to many of the same stresses on their arms as adult players. Often, injuries that develop at a young age may become more serious as the player becomes older. However, certain precautions can be taken to prevent or minimize injuries.

The following are guidelines that parents and coaches should follow with this goal in mind:

1. Limit the number of game pitches thrown. Excessive pitch counts have been linked to increased incidences of shoulder and elbow injuries. (Most leagues have developed guidelines for pitch counts). The USA Baseball Medical and Safety Advisory Committee has established the following pitch count guidelines:
   

   AGE	PITCHES PER GAME	PITCHES PER WEEK	PITCHES PER SEASON
   9-10 years	50 pitches	75 pitches	1000 pitches
   11-12 years	75 pitches	100 pitches	1000 pitches
   13-14 years	75 pitches	125 pitches	1000 pitches

2. Prevent young pitchers from throwing curveballs or sliders in games until their elbow and shoulder growth plates have closed. Generally, growth at the elbow and shoulder is complete (with growth plate closure) between the ages of 14 to 16 years, but this varies from one individual to another and must be determined by taking an x-ray of the joint. These particular pitches have been associated with an increase in shoulder and elbow injuries. In addition, they require the stress and repetition of mastering new skills.
3. Learn to throw a changeup as an effective alternative. It has been demonstrated to be a safe pitch [1].
4. Avoid pitching in multiple leagues during the same season. This makes it difficult to monitor the pitch count of a player. Playing another position may minimize the stresses on the throwing arm.
5. Avoid throwing year-round, as the throwing arm needs time to recover. A minimum of three months of rest is required for recovery between seasons.
6. Work with a coach to develop good throwing mechanics. Learning at an early age to utilize the core, larger muscles of the hips, trunk, and legs may not only enhance performance, but reduce the risk of injury to the shoulder and elbow. In addition, striding towards home plate and having a good, long follow through will also reduce the strain on the shoulder and elbow.
7. Avoid trying to “overthrow” pitches. Throwing pitches too hard in order to gain pitch speed may predispose a pitcher to injury. In addition, it is mechanically inefficient and may decrease performance.
8. Pitch only to the point of fatigue, not through it. This can decrease the risk of injury.
9. Never ignore persistent shoulder or elbow pain — do not try to pitch through it. Your physician should be consulted. It is important to remember that many minor injuries can become major problems. Signs of deterioration may include: loss of motion, loss of strength or velocity, and tenderness.
10. Maintain good all-around strength and flexibility with a year-round training program provided by your physical therapist or other qualified health professional. Throwers who are strong and flexible may have a reduced risk of injury and recover faster from an injury.

Excel Physical Therapy + Workout is offering “The Throwing Athletes  shoulder screen and exercise prescription”.  The screen is performed by Physical Therapists and assesses muscle imbalances (weakness and tightness) in the shoulder, arm and core, postural alignment and range of motion of the shoulder.

At the conclusion of the screen the athlete will be instructed in exercises that are specific to the their needs with the goals of avoiding injury and improving throwing performance.

CALL NOW TO MAKE AN APPOINTMENT

Interesting article from the NY times about muscle atrophy.  Resistance training is not the only key to prevent the ravages of atrophy, however, do it or shrink!!!!

Eating eggs should not be feared. But first, let’s clarify the confusion about dietary cholesterol:
In most individuals, dietary cholesterol has a minimal, if any, impact on your blood cholesterol. According to a research review by Dr. Maria Luz Fernandez, approximately 70 percent of the population has a mild increase or no alterations in blood cholesterol levels when given diets high in dietary cholesterol. One reason for this is that the body always compensates, so usually the more cholesterol you consume from your diet, the less cholesterol your body makes. Also, approximately 40 to 60 percent of dietary cholesterol is excreted.

According to a review of scientific research regarding eggs, population-based studies researching the association between egg consumption and blood cholesterol levels either found no association, or actually an inverse association.

However, there is a very small and rare percent (0.1 to 0.4 percent) of the population with a genetic predisposition to higher cholesterol levels. But, this is rare and is due to the fact that the higher cholesterol levels are because of a defect in a certain enzyme in the pathway of cholesterol synthesis.

But wait a minute, even if I don’t have to worry about the dietary cholesterol, aren’t eggs fattening…?

Just because a food contains fat, doesn’t mean it’s going to make you gain body fat. If you are consuming more calories than you need (a state of calorie surplus), you will gain weight in the form of body fat. That being said, fat contains more calories per gram than protein or carbohydrate, so it has a higher potential to make you gain weight. And yet we must remember to be mindful of the fact that this weight gain is the result of consuming too many calories, regardless of the dietary source. The bottom line is that you can eat a moderate or high amount of dietary fat and NOT gain body fat, if your calories are under control.

“Oh Them Eggs: I got a mind to ramble, I got an egg to scramble”

Benefits of Whole Eggs:
- Excellent source of protein: 6 to 7 grams in one egg (3 grams in the egg white and 3 grams in the yolk) and also a source of beneficial fat: 4 to 5 grams per egg
- This combination of protein and fat will help you feel full and stay full longer. The protein suppresses your hunger and the fat keeps food in the stomach longer. The longer food stays in your stomach, the longer you will feel full (helping to prevent overeating).
- There is a reason the yolk is yellow. It is filled with nutrients. The yolk is a great source of the carotenoids, lutein and zeaxanthin, which are important for eye health.
- Whole eggs contain a nutrient called lecithin, and this helps support cholesterol metabolism.

The American Heart Association has recently changed their recommendations and now do not specifically recommend either avoiding or limiting eggs to a certain number.

Health comes from the overall consistency of your diet, not avoiding a particular food. So let’s acknowledge all of the benefits of eggs, and the fact that they can be included in your meals.

Seth is available at Excel for Nutrition and fitness programs

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