How much is NOT warming up costing your game?

Well your skill level might have still helped you par the hole, but ever wonder how much better you could have performed if you spent even 5minutes warming up?

A study by Tilley, N et Al, reported that Repeated measures ANOVA tests showed a statistically significant difference of warming up vs not warming up with 3 of the 5 factors of performance (maximal driving distance, consistent ball striking, and smash factor), though not significant with the other two factors of maximum club head speed (MCHS) and driving accuracy (DA).

So then the question is what is the proper warmup?

One study compared three groups:

-a combined active dynamic and functional resistance warmup

-active dynamic

-warmup with weights

So which group do you think performed best?

A paired t-test showed statistically significant (p<0.05) improvements in the group performing a combined active dynamic and functional resistance (FR) warm-up

as opposed to either the active dynamic (AD) warm-up or the combined AD with weights warm-up (WT).

So if you want an improvement in maximum driving distance, consistent ball striking, and maximizing smash factor, it would be of your benefit to take the time to warm up.

If you want to know the proper combined active dynamic and functional resistance program, please book a session with STRETCH-n-GO.

Save Your Knees...Stop the Stiff Landings!

The term "Stiff Landings" is exactly what the name implies-landing stiff and upright, and more importantly, landing without utilizing your body's own shock absorption system-the Hips AND Knees.

Look at the stick figures attached.

According to this study by Devita, P. and Skelly, W; there was a 19-25% difference in impact force in the hips, knees, and ankles comparing the soft landing vs the stiff landing.

And this is in a double leg drop jump.

Imagine the forces in a single leg jump.

As everyone knows, many sports involve single leg impact activities such as jumping, cutting, running.

Imagine the impact on the structures of the knee.

A recent study by Laughlin, Walter et al shows a single leg stiff landing resulted in a 23% greater peak ACL force.

It is no wonder that recent statistics report that up to 70% of ACL injuries are non contact.

There is also more to this that athletes should understand.

Most people know how important it is to bend your KNEES when you squat or land, but did you know how maybe more important it is to bend your HIPS?

An often neglected area of the body and training. If the knees are bending and the hips are not, you might be setting yourself up for injury.

When the knee bends and the hips do not, this can place a great amount of anterior shear of the femur on the tibia, and can cause compression load to the patello-femoral joint.

When the hips bend first, the knee can function as a true hinge joint and minimize anterior shear and compression.

I know it is a lot to grasp.

This is why it is important to screen young athletes to help protect their knees and set them up for success!

Please invest in your health and schedule a screen.

Can Stretching Help Save Your Shoulder?

I wanted to tell you a story of a close friend of mine. He was an all star short stop in high school and was offered a full ride scholarship to a private school. He had quite an arm that the coach wanted to convert him into a pitcher. He was feeling some elbow pain during the middle inning of one of his games. Then the next instant, he felt a snap in his elbow. He was diagnosed with an ulnar collateral tear. A month later, he needed Tommy John surgery. He ended up losing his scholarship as the team needed to replace his position. The school would not even pay for him to complete the semester

This is a common story. You feel fine until you are not with rotator cuff and ulnar collateral injuries so common in baseball. It can be life altering. In his case, it was devastating as it meant losing a full ride scholarship. It was a fork in the road for his career both baseball and academically.

But what can be done to prevent these injuries?

Pitch count? yes but only helpful if the coaches really stay conservative with them to give the arm more recovery time to repair any micro damage.

Strengthening? Yes, you need to strengthen the rotator cuff muscles and core muscles

Mechanics Training? Yes, pitchers and overhead athletes need to know the proper sequencing to maximize forces and avoid compensations.

But what about Stretching? How many baseball players know how to stretch their shoulders appropriately?

According to the study by Shitara, et al 2017, there was a significant improvement in outcomes and injury prevention with baseball players that performed stretches on a daily basis. See below the abstract and excerpts of the article. Hmmm, daily stretching can be career saving....