Golfer’s Elbow Recovery

 Golfing can be a relaxing and sun-soaked activity, especially since Summer has arrived. As with any summer activity, there are always things to look out for. In this case, Golfer’s Elbow is one of them.

The proper term for Golfer’s Elbow is known as medial epicondylitis which is an inflammation of the tendon on the bony prominence, also known as the epicondyle, on the inside of the elbow. The forceful repetition of swinging the club during golf can cause the epicondyle to become inflamed because it is where the muscles are working to move the wrist and fingers. The symptoms for this injury include swelling inside the elbow and weakness in the hand and forearm.

There are several causes for Golfer’s Elbow. The first is overuse. Excessive strokes can lead to inflammation of the forearm muscles. Rear hand swings are also overused during golf, causing excessive strain on the muscles in that arm. Another form of overuse occurs when golfers miss the ball during a stroke and end up hitting the ground. This can cause injury to the flexor muscles and start an inflammation process.

If you are suffering from Golfer’s Elbow, here are some ways to help ease the pain:

• Rest the arm and take a couple days off from golfing.
• Apply ice to the elbow three to four times a day.
• Avoid painful motions or switch hands to perform tasks.
• Apply a support brace just below the elbow.
• If pain persists, seek medical attention.

After seeking medical treatment, you may be prescribed an anti-inflammatory medication to help with the pain. In rare cases, surgery may be required to release the tension on the epicondyle and remover scar tissue.

Physical therapy is also an option that will help decrease pain and inflammation. It allows the patient to strengthen their elbow and restore flexibility. There are techniques used that include phonophoresis, an ultrasound to introduce anti-inflammatory medication with the use of electric currents. Gentle stretching and strengthening exercise will be performed in order to get back on the road to recovery.

Before returning to the golf course, professional help on how to properly swing may decrease your chances greatly from receiving another injury. There are different techniques on grip, positioning, and the stress that you put on your muscles. Make sure to always warm-up before playing and have fun!

Best Foods to Eat During Pregnancy

by amandacarnesi, June 19, 2014

Pregnancy is a wonderful and life-changing experience that prepares you for what lies ahead. Nine months is not only a waiting period, but a time to bond with your baby and keep them as healthy as you can. Here are several ways in which you can stay healthy and happy. Your baby, and your post-body, will thank you.

Eating during pregnancy is a challenge because you are eating for two. When pregnant, you are expected to consume about 300 more calories than you normally would. With that said, it is important to take in the right nutrients that will benefit both you and your baby, without gaining an unhealthy amount of weight. Weight-gain is expected and a part of the natural process but there are ways to keep it appropriate. Focus on high-nutrient foods like calcium from milk and fiber from whole-grains.

Protein is your friend. It is extremely beneficial for your body to consume protein-rich foods for muscle strength and growth, including that of your baby. Chicken, lean meat, low-fat dairy and part-skim cheeses are great examples of the kinds of protein you should be choosing. They are also very filling, which is a plus!

Docosahexaenoic acid. A long word, with long-term effects. This is important for the growth of eye and brain development of your baby. Fortified eggs, walnuts and certain fish are naturally high in DHA and omega-3 fatty acids that are great for your diet. However, there are certain fish to avoid when pregnant. Shark, swordfish, king mackerel and tilefish should be avoided because of the methylmercury which a heavy metal that’s toxic to a baby’s neurological system. Other seafood in moderation are fine and helpful to the growth of your baby. If you prefer an omega-3 supplement, check with your doctor.

Multivitamins are an easy and effective way to gain more important nutrients. Folic acid and vitamin B-6 help to reduce the risk of neural tube defects that causes spina bifida, a serious condition. Daily vitamins can prevent this, especially considering that about 400 micrograms of folic acid should be consumed before pregnancy. Vitamins, lentils, dark green vegetables, non-citrus fruit, bananas, avocados, potatoes, spinach and fortified grains are all examples of foods that are rich in folic acid and B-6.

Calcium. It’s good for the bones. Long-term bone growth and development can be aided by foods like yogurt, cheese, nonfat or low-fat dairy products, fortified cereals, dark leafy greens, kale and collard greens. This is essential for your baby’s body and will make them stronger and happier in the long run.

An excuse to load up on carbs. That’s right. Carbs are there for you, just like you have always been there for them. Carbs help prevent nausea, get rid of bad craving and keep the good moods rolling during the stages of pregnancy. Whole-grains and high-fiber carbs can also help constipation, as long as you mix fiber with fluids. What a relief.

There are so many other ways to stay healthy during your pregnancy, it just takes a little research and some self control. Eat better now, and you may not have to hit the gym as hard after your baby has arrived. Ok ready, set, EAT.

Running on the Beach

As the summer draws near, many people are looking for ways to exercise outside. Gyms are nice but people don’t want to sacrifice time outside in the beautiful summer weather. Running on the beach is a great way to increase endurance and burn calories while enjoying the summer on the beach.

The advantages of running on the beach go well beyond the location. Because the sand is soft, runners must exert more force than they do on solid surfaces. This makes running on the beach a strenuous but also efficient workout. Whether you’re trying to lose weight, increase speed, or build muscle, this form of exercise is sure to bring you results.

Some professional athletes such as NBA star Blake Griffin and first round NFL draft pick Johnny Manziel often train on the beach during their off seasons. It is much easier to run on a turf football field or a wooden basketball court after training for months in the soft sand. Running barefoot on the sand also helps to strengthen the stabilizing muscles around the ankles and knees. Strengthening these muscles can reduce the chances of knee or ankle injuries during the season.

Despite all the positives to running on the beach, there are some potential drawbacks. The same forces that can strengthen the stabilizing muscles around the knees and ankles can also put a great deal of pressure on the knees and ankles themselves, which can lead to injury. Other overuse related injuries including shin splints and stress fractures have been linked to running on the beach as well.

Although there are some possible negatives to running on the beach, overall it is a great way to exercise. Like anything else, too much of it can lead to problems. The key is to run on the beach in moderation and stop if you are in pain. This form of exercise can be a great way to get in shape this summer and enjoy the beach at the same time. 

To find out if running on the beach is for you be sure to talk to your physical therapist.