A research study was performed to look at the effects of an 8 week weight and plyometric training prgram on golf drive distance and club head speed.
The combined training program consisted of 3 sets of 6 to 8 repetitions on the following free weight exercises: bench press, shoulder press, single arm row, upright row, squats, lunges, abdominal crunch, back extension and side bends. The plyometric exercises were performed with medicine balls, and consisted of 3 sets of 6 repetitions. Exercises included seated horizontal twists, standing horizontal twists, standing back extensions, and golf swings. The experimental group performed combined weight and plyometric training 2 times a week for 8 weeks.
The results were and average incrase in driving distance of 4.3% and the club head speed increasing 1.5% after only 8 weeks. The changes in golf drive performance were attributed to an increase in muscular force and improvement in the sequential acceleration of all body parts at ball impact.
while traditional improvements in golf performance have focused on technique modification, golfers of today choose to focus on strength and conditioning programs in to improve their performance.
FreeMotion Physical Therapy training sessions can tech you Sport Specific Exercises to enhance your Game.

To warm up, walk around, slowly swinging and circling your arms.

Trunk rotation and Hip stretch - Hold driver horizontal behind shoulders, while keeping head and neck straight, rotate shoulders, trunk and hips 5 to 6 times.

Spine and Hip stretch - Hold driver vertically with both hands, thumbs up and squat to a comfortable babalcned position.  Stretch head, neck and upper back forward.  Hold 30 seconds.

Calf Stretch - Hold driver with both hands and place one foot behid the other.  Toes pointed forward, back leg straight.  Press heel to ground.  Hold 30 seconds.

Regardless of what grip a golfer prefers; interlocking, overlapping or 10 fingered, good wrist flexibility during the swing requires both hands be in parallel alignment.   Natural wrist motion occurs when the palms are facing one another along the target line.  The most common golf-related injury is tendinitis.  To avoid this, stretching the wrist/forearm before every round of practice of play is necessary.  Have a golf teaching professional assess your grip because it is the sole connection to your club.  Wrist action is a critical part of the game.

Approximately 25,000 people sprain their ankel each day.  The acute ankle injury is the most common sports injury encoutnered today and is responsible for up to 30% of sports related injuries in young athletes.  Left untreated, a sprained ankel can lead to chronic ankle instability, high reoccurrence rate, and secondary complications due to prolonged ankle pain.  Careful diagnosis with adequate immobilization and early treatment of an akle sprain is imperative.

Physical Therapy treatment involves swelling control, pain free RPM and then strengthening stabilizing muscles.  Restoring “proprioception” in the ankle joint will help reduce the risk of re-injury.  Proprioception is the ability of the muscles surrounding a joint to respond to abnormal positions and situations.  For example, when standing on an uneven surface like grass the ankle adjusts to the surface to prevent fall and injuries.  After an injury, proprioception, like strength and flexibility, is impaired and requires rehabilitation.  To ensure complete healing of an ankle sprain and decease the chance of recurrence be sure to have the sprain properly treated by your physician and Physical Therapist at FreeMotion Physical Therapy.

Surfing is gaining in popularity in beautiful South Orange County. Living close to the beach with easy access to great surf breaks makes it easy to indulge in this exciting sport. However, it is important to realize the risks involved in surfing.

A couple of years ago my husband and I were on a 7 day surf vacation when he felt a dull ache and constant popping in his shoulder. Upon examining his shoulder, I found the humeral head was sitting anterior in the glenohumeral joint. Posterior joint mobilization relocated the humeral head and relieved the pain and popping; allowing him to surf 3x/day for the remainder of the vacation.

Due to the overhead shoulder flexion motion that is used for paddling a surfboard, the shoulder is susceptible to injury. It is crucial to keep the muscles of the rotator cuff and scapular stabilizing muscles strong and the chest muscles flexible to maintain healthy surf shoulders. Approximately 45% of a surfers time is spent paddling. Unlike swimming where the power is generated primarily from shoulder to opposite hip (body rotation), surfers rely solely on the upper back and shoulders to propel them because the surfboard they are lying on restricts rotational movement. Often, it is the non-dominant shoulder which is more susceptible to injury because it is not as strong, yet has to work just as hard as the dominant shoulder with paddling. Paddling to catch a wave puts a high demand on the shoulder and scapular stabilizing muscles so be sure you keep these muscles strong to avoid injury. Stop by FreeMotion PT for a complimentary Healthy Surfer’s shoulder regimen. Happy Surfing!