OPTM Physical Therapy - October 2017


Don’t Live With Back Pain

At first glance, golf might not seem like a sport that would cause many injuries. But those of us who have been avid golfers for years know better. Still, most of us just assume these aches and pains are problems we have to live with if we want to stay out on the fairway. But this month is National Physical Therapy Awareness month, which means it’s time to stop accepting your injuries as a fact of life. Golfers don’t have to resign themselves to the discomfort that comes with every swing, regardless of their skill level or age. Perhaps no ailment afflicts more golfers than lower back pain. According to data collected by the Titleist Performance Institute, over 28 percent of 31,000 golfers surveyed experienced back pain after hitting the links. This pain can

Count Macros D ream up your favorite food. Now, think about the last time you ate it. Is it rich, delectable, and a food you avoid so you can fit into your pants? What if there was a diet that made room for it and still allowed you to lose weight? Welcome to the wonderful world of macro dieting. It’s all about balancing the food we eat with our lifestyle and genetic makeup. Often referred to as IIFM (If It Fits Your Macros), macro diets are one of the hottest — and most flexible — nutrition plans out there. Remember the food pyramid? Macro diets recall that straightforward figure. They focus on the three macronutrients we get from food: protein, carbohydrates, and fat. These three nutrients are distributed into a ratio of how much you’ll consume on a given day. Unlike similar counting-based diet plans, the macro diet gets personal with its breakdown of calories. The exact ratio varies according to your metabolism, activity level, and goals. Your macros might be 40 percent protein, 40 percent carbohydrates, 20 percent fat, or 50 percent protein, 25 percent carbohydrates, 25 percent fat. What’s the benefit of this extra calculation? Whereas many diets generalize calories into one number, the macro approaches them more holistically. Not only does it take into account your weight, but it also bases your macros on your energy use (most often using your basal metabolic rate, or BMR). Basically, the macro approach is more personal. Need help tracking your macros? There are a number of apps out there that offer to count them for you. Some even allow you to scan food labels at the store. On top of that, many trainers offer these services. All of these options can help you reach your macro goals and still give you time to go on a run. Like any diet, there are weaknesses. The macro diet offers a lot of flexibility, but if you eat ice cream for dinner, even if it fits your macros, you’ll probably have a tougher time getting to the gym and halting your Netflix binge. When it comes to this diet, you’ll need to choose the foods that make up your protein-carbohydrate-fat ratio. Consulting a nutritionist can be a great way to determine what macros will help you feel your best. for More Personalized Weight Loss

be as minor as a nagging ache or as severe as a sharp, debilitating stab. But while the pain is likely localized in the lower back, often the back is not the actual

source of the pain. Instead, suboptimal strength levels or damaging motion patterns put strain on areas of the back until it begins to break down. It might not be obvious that your ankle’s motion — or lack thereof — during your swing is what’s causing your need to lie down after nine holes, but it can certainly be the case. If there’s an imbalance within your body’s biomechanics while you’re swinging that pitching wedge, you’re going to feel it somewhere — usually the lower back. At OPTM Saratoga, our goal is not only to get our patients back out on the green, but to get them playing better than ever. Our team of movement specialists, credentialed in the robust Nike Golf 360 Performance System, treats hundreds of golfers every year, allowing them to pursue their passion unhindered by physical obstructions. Over 206 bones, 230 joints, and 650 muscles work together every time you swing. Don’t let any of these hurt you and your handicap. Let our physical therapists optimize your muscular strength and range of motion and shave precious strokes off your scorecard.

2 www.optmsaratoga.com 408-973-7700

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