Swing, Drive and Putt...injury free.

Learning how to tee off the healthy way is a hole in one. 

Over a two-year period, 60% of golf professionals and 40% of amateurs suffered either a traumatic or overuse injury while golfing (The American Orthopedic Society for Sports Medicine).

The best game played is a healthy one. Whether pro, rookie, or somewhere in between, a perfect swing can be affected by a strain in the back or an odd twist of the wrist or elbow. Stay on the green and out of the clubhouse. Here are two words for you: mobilize and stabilize.

Stabilize: Start at the core

1. A stronger core means a more balanced stance and swing
2. Practice leg lifts and planks to build up the muscles

Mobilize: Get Movin'

1. Learn proper technique and movement to protect against pain and injury
2. Work on hip rotation and flexibility

Physical therapists can be your best coaches.

Check out these great exercises from the Mayo Clinic.

http://www.mayoclinic.com/health/golf-stretches/SM00089

Mayo Clinic offers more tips to boost you're "A" game.

http://www.mayoclinic.com/print/golf/HO00075/METHOD=print

Age is Only A Number

Physical therapy is one secret to staying young. Whether suffering an injury, healing from surgery, or simply preventing future physical complications, physical therapy helps fight against aches and pains, no matter what age.

The American Physical Therapy Association states:
Physical therapy intervention may prevent lifelong disability and restore the highest level of functioning.

How does physical therapy help you feel young?

• Emphasis on core strengthening and stability at all ages to maintain your ability to perform daily activities - lifting, cleaning, yard work
• Source of information to understand changes that come with age
• Option to regain lost abilities or develop new ones

Some symptoms that come with age:

• Carpal Tunnel Syndrome
• Arthritis
• Coordination and balance dysfunction
• Osteoporosis
• Sarcopenia: a condition of age-related loss of muscle mass and strength (Sarcopenia is often found in combination with osteoporosis.)

What can you do now?

1. Get flexible - Increase or maintain range of motion.
2. Build muscle - Increase muscle density and metabolism.
3. Improve balance - Prevent falls and use proper posture when sitting, walking and standing.
4. Stay active - give your body attention no matter what age.

Learn more about how physical therapy can help anti-aging, specifically osteoporosis with this article from the APTA. http://www.scribd.com/doc/13500748/What-You-Need-to-Know-About-Osteoporosis-Apta

The Dangers of Gardening: Can a Lawnmower Endanger Your Health?

According to the Ergonomics Society, active gardening caused 87,000 injuries in 2004.

Main culprits of pain:

1. Lawnmowers

2. Flowerpots

3. Pruners

4. Spades

5. Electric hedge trimmers

How do you maintain a beautiful garden and still protect your joints?

Just like any workout, warm up, stretch, and cool down. These are essential to protect your muscles from strain. Gardening engages all your muscles and it's important they all receive attention. Learn how to lift, dig, and pull correctly. Seed your knowledge and keep yourself safe the next time you "hit the dirt".

Our physical therapists here at 1st Colony Aquatic and Rehabilitation can teach you the "healthy how" of gardening. Here are a few "buds" of wisdom:

• Put your legs into it. When lifting and carrying, it's important to bend your knees and use your legs instead of your back.


• Keep it light and strong. Choose lightweight, long handle forks, spades and hoes.


• Choose the proper bed. Plant in raised beds, pots, and containers to avoid bending over.


• Hydrate and take a break. Drink lots of water and take time to rest once in awhile.

You can always visit us at First Colony Aquatic and Rehabilitation Center. We'll help you make that garden grow, the healthy way.

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Shin Splints: A Stressful Situation
Why do we get shin splints?

Tight muscles that have been overstretched and overstressed below the knee and above the ankle cause shin splints. Your muscle can get inflamed and cause you pain when you run and walk on hard surfaces, wear poor-fitting shoes, run uphill or have tight calf muscles.

Three solutions to give your shins a break

1. Heat it up then stretch it out
a. Take a walk or light jog to warm up your muscles
b. Use stretches to loosen up the body

2.Put on your new shoes
a.Find shoes that fit your body’s mechanics
b.Make sure the shoes position your shins, ankles, and feet to take the impact of your workout or daily activities
c.Speak with your physical therapist to find the best shoes for your feet

3.Take it slowly and know when to rest
a.Increase intensity of your workouts gradually
b.Stop to rest when you feel the pain start

To learn more, check out this link.

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