Golf Injuries: Correcting the Bad Swing

As golf season swings into action, millions will watch as the best golfers in the world compete on the sport’s biggest stages for tournament glory. Golf is an honored tradition unlike any other with unforgettable moments that aficionados around the world can’t help but try to replicate for themselves during games of their own. Yet, unlike the professionals, a bad swing can bring you crashing down to reality with pain in your elbows, back or shoulder.

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golf swing injury

Keeping You from the Game

From repetitive swinging motions to the overuse of certain joints, muscles and tendons, the opportunity to get injured over 18 holes is significantly high. Here are some common injuries suffered on courses in New Jersey and around the world.

Lower Back Pain

Pain coming from your lower back can appear in many forms. Usually, a sharp pain that is sore to the touch can be a sign of a consistently poor repetitive swing. Yet, a single sharp move can do it, as can an improper warm-up, stretch routine and poor balance. Stress, strain or stiffness in your lower back muscles can also come from overworking.

Golfer’s Elbow

If you are feeling pain on the inside of the elbow where the forearm muscle tendons attach to the elbow bone, it could very well be golfer’s elbow. The muscles and tendons used to control, grip and swing the club can become strained and cause numbness and weakness around the elbow and forearm area.

Shoulder Pain

The shoulder area is the main hub for the attachment of joints and muscles used to provide the increased range of motion necessary for your golf swing. Due to this, the rotator cuff – where many of the attachments are located – can tear or become strained from overextension or a slipup of form.

Knee Pain

Depending if you are left- or right-handed, one or even both of your knees could be plagued by an unbalanced distribution of weight. The massive absorption of torque from the backswing of the club on tight knees can also be detrimental to play through.

Heal with Total Pain Care

The pain suffered on the course from a single bad swing can keep you from enjoying the game you love in peace. Luckily, you don’t have to be a pro to get professional care. At Total Pain Care, the board-certified pain management team can craft a customized course of action to get you back on the greens and into the swing of life. For an in-depth evaluation and more information, contact Total Pain Care today.


The Fast Track to Injury: 8 Running Mistakes to Avoid – Part 2

running knee injuryIf you’re looking to shed a few pounds and make your lifestyle healthier, running can be the perfect method. The only problems are common runner mistakes that can potentially put you one step closer to injuries. In part one of our Fast Track to Injury series, we brought you important information about these common injuries. Now, it’s time for Total Pain Care to share some more insight with you.

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Poor Hydration

Rookie and experienced runners can often misjudge the amount of fluids their bodies lose during runs. Couple this with the lack of proper hydration and you have a recipe for dehydration. Runners should drink 16 to 24 ounces of water before exercising and anywhere from 4 to 8 ounces of water every 20 minutes during their runs. You should continue to drink after a workout, especially if your urine is dark yellow.

Training Too Much

Overtraining can lead to injury and burnout in most runners. To prevent this problem:

  • Gradually increase your distance.
  • Take days off to rest your body.
  • Add cross-training exercises.
  • Drop your distance in half every four weeks.

Too Fast, Too Soon

Many rookie runners fly out of the starting line during races, only to burn out and put themselves at risk for an injury in the finishing stages of the race. It may be hard to do, but begin your races at a slower pace and try to avoid starting off next to fast runners. Doing so can potentially get you through the race in one piece and with a great time.

Improper Fuel Intake

Nutrition plays a key role in performance and health, but it can often go unnoticed. To be properly fueled for a workout or race:

  • Eat a snack or light meal high in carbs two hours beforehand.
  • Replenish fuels immediately after a workout with high-carb foods to prevent muscle soreness and stiffness.
  • If you’re in for a long workout, replace the carbs you’ve burned with sports drinks, energy gels or energy bars.
  • Avoid low-carb diets when training.

It’s Time for a Pain-Free Life

If your running or other workouts have recently led to injuries that sidelined you for lengthy periods of time, then take action. Let the pain-management specialists of Total Pain Care give you the treatment your body deserves. We’ll evaluate your injury and pinpoint its location to treat it with the most effective techniques.


The Fast Track to Injury: 8 Running Mistakes to Avoid – Part 1

running injury painRunning is one of the best ways to be active, feel better and stay fit. However, for all the wonders that running can bring, it can also be a quick gateway for injuries if mistakes are made. At Total Pain Care, we care about your health and know how frustrating being sidelined by injuries can be. With the following information, you’ll learn what the 8 most common running mistakes are and how to avoid them.

Contact us in New Jersey today for your FREE pain assessment.

Ill-Fitting Shoes

Injuries will be frequent if your running shoes are either too old or inadequate for your type of running workout. Running specialty stores can be the best place to get information about the shoe you’ll be needing. Once they’ve determined which shoe is perfect for you, remember to replace them every 300 to 350 miles. Rotating your shoes with a second pair halfway into their life cycle will also allow them to decompress and dry out.

Overdoing It

Enthusiasm when it comes to running is good unless it paves the way to injuries. Many new runners feel the urge to run more than their bodies can handle. This can often lead to overuse injuries such as shin splints, runner’s knee or ITB syndrome. To prevent this, gradually increase your running mileage, keep any aches or pains under close watch and take at least one rest day per week.

Big Strides

Many runners assume bigger strides means improved speed and efficiency, but this is far from true. Overstriding is one of the most common running form mistakes due to the heel landing on the ground first. Improve your form by landing mid-sole with your foot under your body. Keeping a short arm swing and stepping lightly is vital in keeping a short and safe stride.

Poor Upper Body Form

Swinging your arms side-to-side makes you slouch and causes poor breathing efficiency. Beginners additionally tend to hold their hands up at chest level as they get tired, even though this causes more exhaustion. Arms at a 90-degree angle and hands at waist level is the right form to have. Avoid slouching by keeping your head up, chest forward and back straight.

No More Pain

If you have recently experienced pain attributed to your running, know that the pain-management specialists of Total Pain Care can help. We’ll evaluate your injury for the treatment your body needs. Take the first step towards a pain-free life with Total Pain Care in New Jersey.