Episode 17.34with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.
Segment One (01:30):Dr. Nik Verma sitting in for Dr. Cole and Steve speak with James Standhardt from GOLFTEC about returning to play after surgery, winter conditioning, importance of club fitting and new technology in golf instruction. James has taught for more than 14 years and has given over 19,000 lessons with GOLFTEC. Six time “Outstanding Achievement in Instruction” winner.
Segment Two (16:05):Dr. Julia Bruene from Midwest Orthopaedics at Rush talks about how to avoid skiing and other winter sports injuries.
Dr. Julia Bruene is a sports medicine physician with special interests in concussion management, care of female athletes, care of combat athletes/mixed martial arts, and special needs athletes.
In 2006, Dr. Bruene graduated magna cum laude earning her bachelor’s degree in health planning and administration, with a minor in chemistry from the University of Illinois at Urbana-Champaign. She went on to complete her medical degree at Rush University Medical College, Chicago, IL graduating in the top 20 percent of her class. Dr. Bruene served as chief resident in the Advocate Lutheran General Hospital Family Medicine Residency Program, Park Ridge, IL. She then completed a fellowship in primary care sports medicine at Rush University Medical Center.
A Brazilian Jiu-Jitsu practitioner and recreational runner, Dr. Bruene understands how vital physical well-being is to athletes. Dedicated to keeping fellow sports enthusiasts healthy, Dr. Bruene volunteers to provide medical coverage for Chicago-area sporting events such as the Chicago Style Gymnastics Meet and Bank of America Chicago Marathon. She has also participated in team coverage for local area high school, college, and professional teams, and is a team physician for the Chicago White Sox.
Golf is a difficult game, but what if you could take strokes off your round while reducing your risk of injury at the same time?
One of the low-hanging fruits to improve your golf game starts with your position at address. Your posture at address can fall into one of three categories: Neutral spine (ideal), C-Spine or S-Spine. Here is an easy assessment to find out which posture you start out in:
Set up your phone so it can take a picture or video. Start recording.
Give yourself enough distance from the phone, and assume a normal position as if you were swinging your 5-iron.
Come back to the camera and assess!
Once you have identified which posture you naturally set up into, here are a few tips to see if you can bring yourself closer to neutral position at address.
If you have S-Posture:
The main dysfunction of this posture is too much arching of the low back. To help reverse excessive arching through the low back, focus on stretching your hip flexors and strengthening your glutes. For starters, try the Half Kneeling Hip Flexor Stretch and Glute Bridge exercise that are outlined below.
Half Kneeling Hip Flexor Stretch
Begin in a half kneeling position with one knee bent in front of your body.
Tighten your core and squeeze your glutes (which will tilt your pelvis backward). Gently push your hips forward. You should feel a stretch in the front of your hip.
Make sure to keep your hips facing forward and back straight during the exercise.
Hold each stretch for 30 seconds, and repeat 3-4 times per leg.
Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.
Tighten your core muscles, squeeze your glutes and slowly lift your hips off the floor.
Perform 2-3 sets of 8-12 repetitions.
If you have C-Posture:
This posture features slouching of the shoulders and back. Exercises, such as stretches that focus on the chest and strengthening around your shoulder blades, can help correct this posture, like the Pec Corner stretch and Wall Slide with Lift-Off exercise.
Pec Corner Stretch
Stand facing a corner. Place your forearms flat on the wall on each side of the corner with your elbows at shoulder height.
Slowly lean forward, taking a small step if needed until you feel a gentle stretch in the front of your chest and shoulders.
Hold for 30 seconds and repeat for 3-4 repetitions.
Wall Slide with Lift-Off
Begin in a standing upright position facing a wall.
Rest both hands on the wall with your palms facing inward, then slide them up the wall.
When your arms are straight, raise your hands a few inches from the wall.
Bring your arms back down and repeat.
Perform 2-3 sets of 10 repetitions.
Ready to Start
Hopefully these quick stretches and exercises help to get you into a better starting position. This can lead to better ball-striking, improved power and less injuries!
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How often do we find ourselves full-throttling it to the course, quickly slipping on the cleats and running at the pace of an Olympian to the first tee box? While we like to think that the run from the car to the first tee and those sweat-infused efforts at the range days before a round will translate into that once fantasized single digit handicap, the reality of the situation couldn’t be further disconnected from that fantasy.
Unfortunately, many of us overlook the simplest of necessities before squaring up on the first tee box – setting aside time to stretch! By not stretching, our bodies are never given that opportunity to properly adapt and adjust to the physical demands on the course, resulting in a serious lack of longevity, and ultimately distancing ourselves from that below-par round.
Let’s all make a promise to ourselves to weave in at least 30 minutes of stretching prior to that 18-hole adventure. Your body and scorecard are at the helm of your disciplinary skills, so take control of both and incorporate these stretches before and after a round. Take a look at the following short video where the reasons why and benefits of pre- and post-round stretches are discussed and demonstrated.
Golf pre-round stretches
Hamstrings and back
Following your round of golf, it’s not uncommon for aches and pains to creep up on you, so to combat these adversities, be sure to fit in time for the following stretches. Your body will thank you later!
Golfers elbow, also called Medial Epicondylitis, is a painful condition occurring from repeated muscle contractions in the forearm that leads to inflammation and microtears in the tendons that attach to the medial epicondyle. The medial epicondyle is the bony prominence that is felt on the inside of the elbow.