Golf Injury Rehabilitation – Part 2

This is the second of our two part series designed to prevent those nagging golf injuries.

Last week we outlined the basics of flexibility and cardiovascular exercise. This week we are introducing essential strengthening exercises that will provide you with the stability, balance and strength you need to remain injury free this golf season. Before you start, be sure to perform a 5-10 minute warm up and follow the exercises outlined last week.

1. Dumbbell Presses With a Stability Ball

The stability ball is a great addition to your golf workout because as you perform your strengthening exercises the trunk musculature is simultaneously working to balance and stabilize the body. Exercising with a stability ball also demands concentration, which is important when playing a game requiring mental focus, such as golf.

To begin this exercise lie flat with your back on a stability ball and your knees bent at right angles and your feet flat on the floor. Start by holding one dumbbell in each hand with the dumbbells positioned beside your shoulders and slightly above your body. Press the dumbbells up above your chest until your arms are almost straight, bringing them together at the top. Slowly return to the starting position. Use a weight that allows you to perform three sets of 10-15 repetitions. You can take a 20-60 second break between each set depending on your comfort level.

2. Rubber Band Rotator Cuff

This exercise is designed to strengthen the rotator cuff muscles in the shoulder, which helps stabilize the shoulder joint to prevent shoulder injuries and provide a more consistent golf swing.

Standing with good posture, hold your rubber band a little narrower than shoulder width with your elbows beside your waist at approximately a 90-degree angle. Keep your elbows stationary and slowly rotate your hands outward as far as you can. Slowly return to the starting position and repeat for three sets of 10-20 repetitions depending on your comfort level. The exercise should be felt deep in your shoulders. You can take a 20-60 second break between each set.

3. Oblique Abdominal Crunches

If you have a nagging lower back injury, strengthening your abdominals can help to reduce the discomfort you feel when golfing. Strengthening your abdominals can also help to stabilize your trunk muscles helping to keep your body in proper alignment.

Start this exercise by lying flat with your back on the floor. Bend your left leg and place your right ankle on your left knee. Once you are in this position cross your arms over your chest or place your arms beside your head for greater difficulty. Slowly contract your abdominal muscles to raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body and do not tense your neck or press your chin to your chest. (Hint: keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back. Briefly hold this position then slowly lower yourself back down to the floor. Do 10-12 repetitions to each knee and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

As the weather improves and you head out onto the golf course remembering these exercises and stretches can help reduce ongoing pain, decrease the chances of new injuries and help your game.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Golf Injury Rehabilitation – Part 1

As every sport is unique, it is important to have a fitness routine that concentrates on developing the muscles most used in your specific sport. For golfers, the muscle groups that need concentration are the shoulders, the stabilizers of the trunk, and the lower limbs that provide stabilization and alignment. Most sports injuries occur as a result of overusing the muscles most involved in the game; in golf these muscles are the lower back, wrists, shoulders and elbows. Over the next two weeks, we will introduce a balanced exercise routine designed to assist in the recovery of these injuries and to prevent new injuries.

This week’s issue consists of two important training principles: cardiovascular exercise and flexibility.

Cardiovascular exercise is essential for playing 36 holes without undue fatigue, while flexibility is required to achieve full range of motion in your swing and to avoid poor alignment of the spine and pelvic girdle which often leads to lower back problems.

Cardiovascular Exercise (20 minutes)

The cardiovascular component of your workout can be done on any piece of cardio equipment you choose or through any outdoor activity that you enjoy. An important training principle to apply while participating in a cardiovascular workout is ensuring that you are working in your target heart rate range. Your target heart rate range can be calculated by subtracting your age from 220 and multiplying that value by 0.6 and 0.8 for the lower and upper ends of the range respectively. For example, a 35-year-old individual would have a target heart rate range of 111-148 beats per minute. Many newer pieces of cardiovascular equipment have built-in heart rate monitors for quick and easy heart rate monitoring.

Stretching (10 minutes)

Stretching is a crucial, and all too often neglected, component of a balanced exercise routine. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but it also increases performance. A flexible muscle reacts and contracts faster and with more force than a less flexible muscle, thereby improving your performance.

Your stretches should be performed after you are warmed up and should be held a minimum of 15-30 seconds and as long as 60 seconds. Your stretching routine should include the three following stretches:

1.Upper Pec/Pec Major

Face through a doorway with your arms flush against the frame. Apply a gentle force pushing your body through the doorway. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. The stretch should be felt across the chest muscles.

2.Latissimus Dorsi/Back Extensors

While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.

3.Rotation Low Back Stretch

Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side.

During this first week your goal is to train three times (ex. Tuesday, Thursday, Saturday) for 30 minutes following the exercises detailed above. Good luck and we will see you next week with some new strengthening exercises to further improve your golf game. Be sure to contact your doctor before starting an exercise program.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Core Strength Can Improve Your Mountain Biking Performance

If you are looking to improve your cycling performance you need more than just strong legs. While a strong lower body is essential for power, as you begin to ride longer, more challenging trails, you will soon realize the importance of also having strong back and core muscles. A weak back and mid-section will limit your stability, balance and control on your bike. There are two sport-specific exercises included here that you can use as a starting point to provide you with the edge you are looking for.

Seated Cable Row

Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley, to stretch your lats. Sit erect and pull the handle toward your lower ribcage, being sure to keep your elbows in close to your sides. As the handles touch your lower ribcage, pull your shoulders back and contract your upper and mid back muscles. Slowly reverse the movement and return to the starting position. Perform two to three sets of 12-15 repetitions with comfortable weight.

Stability Ball Prone Knee Tucks

When using a stability ball, you must make sure the ball is the correct size for you. To determine this, sit on the ball with your feet shoulder width apart. If your knees are at a 90-degree angle the ball is the right size for you and you are ready to start. To perform a Prone Knee Tuck, start on the floor on your hands and knees with the stability ball behind your body. Keeping your arms straight, carefully place your legs onto the ball, one at a time, and support your body with your arms. Keeping your back straight, roll the ball towards your torso by bringing your knees towards your chest. Once in this position, in a slow and controlled manner, return to the starting position. Perform two to three sets of eight to twenty repetitions depending on your comfort level.

These exercises are designed to improve the strength of your upper and lower back along with your core stabilization muscles, which are located around your trunk. They can be performed two to three times each week and can be a great addition to your regular workout routine. Be sure to contact your doctor before starting an exercise program. Good luck on the trails and enjoy the rest of the biking season!

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Common Time-Wasters

Finding the time to exercise while balancing a career, family, school and other demands can be difficult. Many of us deal with this dilemma by using time management techniques. We purchase day planners, prioritize, organize, delegate and make lists, all in an effort to fit in that workout.

Too often this struggle ends up as wasted effort. I\’ve noticed that many people who are skilled time managers outside the gym are very unproductive when they train. They work diligently to manage their time to get to the gym, but once they arrive, they start wasting time! Just as you pay attention to how you manage your time at work or in school, you must also effectively manage your workout time.

Before you perform any exercise be sure that you are using correct technique, exercising improperly is the biggest factor in not spending your time wisely. If you are unsure about proper form on an exercise ask a staff member at the gym or utilize the services of a personal trainer. Resting too long between your sets or doing too much in one day can also slow down your progress. Resting too long takes away from the effectiveness of your exercises. The rest between your sets depends on your goals and fitness level, however, if you are looking to tone up a little then try resting 20-45 seconds. Doing too much in one day is also ineffective. Most people only need to perform two to six sets on each body part. Any more than that is a waste of time as the increased work will usually provide minimal benefits.

Excessive socializing can also make your workouts ineffective. Examples include flirting, long conversations between sets and, yes, talking on a cell phone. Working out is recreation and should be enjoyable, just be sure to not let this take over your workout.

Standing around can also be a time waster. This includes waiting for a machine instead of going to a different machine. If you are planning on doing a specific machine such as the leg press and it is being used, be prepared to do another comparable exercise such as lunges. Waiting for a training partner can also be a big waste of time. If you are supposed to meet at a specific time and your partner does not show up, start anyway!

Arriving unprepared can also prevent you from making good use of your training time. I have seen many people show up to the gym without their training bag-no shoes, no shorts, no workout…. Not pre-planning your workout can also end up being a waste of time. It is a good idea to arrive knowing what your workout goals are, that will save any difficult decision making or prevent any procrastination once you get to the gym.

Following these time saving guidelines will improve your workout productivity, improve your focus and reduce your overall stress.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Jobs Demands Analysis

A Job Demand Analysis identifies the physical demand of an occupation. The Job Demands Analysis is often times a requirement of Insurance companies as well as employers.

-What are the essential duties and physical demands of an occupation?

-What are the potential ways to eliminate or control risks that may be identified?

What Is A Functional Capacity Evaluation

A Functional Capacity Evaluation (FCE) is an objective measure of an individual’s capability to perform functional or work related tasks.

-What are the individual’s functional strengths and limitations relative to work?
-Are there any modifications that would assist in the individual’s return to work?
-Can the individual return to his/her pre-accident job?

Mini FCE

-A good option for light job demands such as a administrative position
-A good option for a specific limb injury

1-day FCE

-Measure the individual’s current level of function

2-day FCE

-Identify a worker’s ability to perform over a longer period of time
-Benefical for physically demanding jobs

Active Rehabilitation Program

The highly skilled therapists at Karp Rehabilitation are ready to help you rehabilitate your soft-tissue injuries through a progressive, one-on-one program of core stability, strengthening, stretching, and cardio training. We start with a detailed injury assessment and diagnosis, then we develop a personalized active rehabilitation plan tailored specifically to your needs. Click here for testimonials from our rehabilitation clients.

During each sessions, a registered kinesiologist motivates and guides you through individually tailored programs to increase your core stability, overall strength, endurance, and range of motion.
Our Facilities

All rehabilitation is carried out in our full fitness facilities which are among the largest in the lower mainland. We offer coed and ladies only gyms, indoor pools, state of the art equipment and much more. With flexible hours from 6:00am to 7:00pm we cater to those early morning or after work appointments. For your convenience, our program director is always available to take your calls.

Our centrally located facilities offers state-of-the-art exercise equipment in a friendly and comfortable atmosphere. With our 60-foot indoor pool, sauna, whirlpool, steam room, and racquetball courts, you are guaranteed to relax and enjoy yourself.
Musculo-Skeletal Assessment

Programs begin with a physiotherapy or kinesiology assessment. This includes a summary of physical findings, functional abilities and prognosis. An individualized program is then designed to help each patient return to their pre-injury job/daily living activities. A progress assessment and final assessment may also performed.

Registered Kinesiologist

Work specific exercises including stretching, strengthening and cardiovascular routines are individually tailored, based on your injury and job requirement. Sessions are two hours in duration. The educational component focuses on correct posture, body mechanics and proper exercise technique. Upon discharge, you will have the knowledge to carry out an exercise program independently.

Injuries We Treat

* Motor vehicle accident victims
* Poor posture and body alignment
* Knee and shoulder soreness
* Lower back pain and stiffness
* Tendinitis and bursitis
* Soft tissue damage

Other Karp programs

* Home-based programs
* Injury prevention training
* Pool programs
* Stability ball training

Pool Programs Can Reduce Back Pain

For people with acute injuries, exercising in a pool can be the best
way to restore muscle strength, endurance, and joint range of motion.
The benefit of pool exercises is that the water allows you to move freely
providing added resistance without the stress or impact on your joints.

Get Involved In Your Recovery

If you’ve been involved in a motor vehicle accident or have a chronic soft-tissue injury, such as shoulder, neck or back pain, you would likely benefit from an active rehabilitation program. One of the benefits of this form of treatment is that it allows you to become actively involved in your recovery. The program emphasizes education to enable you to continue exercising properly and independently, while improving your overall health. Increasingly, doctors are recommending this type of therapy to patients with soft-tissue injuries, as the treatment is effectively personalized to suit the individual’s needs. Active rehabilitation is also a highly cost-effective form of treatment, as a patient is able to continue their therapy independently long after the program has come to an end.

Active rehabilitation programs are lead and supervised by a qualified physiotherapist or kinesiologist, who begins by assessing the client to determine their specifics needs, limitations and physical capabilities. Programs can be performed in a gym, pool or at home, and consist of an individualized exercise prescription combining stretching, core stability and strengthening techniques. Active rehabilitation programs work to restore range of motion and address postural mechanics, muscular imbalances and limited flexibility.

Though each active rehabilitation program is tailored to the individual’s needs, the common goal is to return the client to normal function. Active rehabilitation programs are highly successful in enabling clients to return to work, get back on a sports team after an injury or simply resume activities of daily living, as they are progressive and easily modified, if necessary. These programs often include work-simulation exercises and functional activities, which effectively prepare the client for a return to their pre-injury lifestyle.

A common misconception with active therapy is that exercise should be avoided to prevent further aggravation of an in injury, when in fact the opposite is true. Monitored, controlled exercise is healthy way of strengthening muscles to speed up recovery and prevent reinjury. Dr. Stephen Hoschuler, co-founder and orthopedic surgeon with the Texas Back Institute write, “Controlled gradual and progressive exercise, rather than inactivity and bed rest most often provides the best long-term solution for reducing back pain.” You may initially experience some discomfort upon beginning an active rehabilitation program; however, this is a normal part of recovery, and you will begin to see positive results and ultimately improve your physical well being with continued and consistent effort.

The guidance of a kinesiologist throughout your program will ensure that you are not only performing your routines properly, but will also provide you with the motivation and structure necessary for a successful return to normal function and continued involvement in a healthier lifestyle.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Water Workouts For Low Impact Rehabilitation

If you are looking for a great way to improve your physical fitness and well-being try exercising in the pool. Water exercises are great because they are low impact and a lot of fun. There are many exercises that can be performed in a pool. Aqua running with a water belt, exercises with a pool noodle and pool dumbbells are just some of the tools available for exercising in a pool. You can also swim lengths and your local pool may even have weekly water aerobic classes that you can participate in.

The benefits of swimming have been recognized for many years. Swimming is an excellent form of aerobic exercise. If performed three times a week for a minimum of 20 minutes you will improve your cardiovascular endurance and, coupled with good nutritional habits, you will burn off some of that excess body-fat! Besides the aerobic benefit, it is one of the few aerobic sports that emphasizes upper body conditioning while also improving flexibility. The other benefit is that, because gravity is eliminated, there is less potential for injury to the lower extremity joints, muscles and tendons.

If swimming lengths is not your thing try a water belt used for aqua running. A water belt fits around your waist and helps you to partially float so that you can perform a running motion in the water. This form of running closely patterns the form used on land. Water provides a resistance that is proportional to the effort exerted, much like running into a stiff wind. For variation, this exercise can also be performed in a cross-country skiing motion. The benefit of pool exercises is that the water allows you to move freely. Also, the water provides added resistance without the stress or impact on your joints and soft tissues.

Water aerobic classes often use pool tools such as water dumbbells, pool noodles or even empty capped milk jugs. These devices are great for performing strengthening exercises as they provide resistance from being submerged into the water. Milk jugs are especially great for pool exercises because they are effective and very inexpensive. A good aquatic class will provide an aerobic workout and it will also effectively strengthen the major muscle groups of the body.

For people with lower back pain or with injuries to their lower extremities exercising in a pool is often the best way to restore muscle strength, endurance, and joint range of motion. Exercising in the water is also great for sport-specific rehabilitation. Many athletes have returned to their pre-injury form ahead of schedule due to the effectiveness of water rehabilitation.

If you are just starting out on an exercise program remember that all programs can be tailored to your individual needs based on your age and fitness level. Always start with a program that is comfortable for you and slowly progress from there.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

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