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What is Tennis Elbow? What Causes It?

Tennis elbow is an overuse and muscle strain injury caused by the repeated contraction of the forearm muscles that you use to straighten and raise your hand and wrist and affects 1% to 3% of the overall population. Repeated motion and stress to the tissue can cause inflammation or even a series of tiny tears in the tendons that attach the forearm muscles to the bony “knob” at the outside of your elbow, and the results can be painful.

Common Causes

Many common activities other than playing tennis, can cause this painful condition, including gardening, working around the house, or any activity that involves repetitive twisting of the wrist. Pain and weakness caused by tennis elbow can make it difficult to do simple everyday activities such as shake hands, use a doorknob, or hold a coffee cup.

If You Think You Have Tennis Elbow:

It’s always best to consult a healthcare provider to get an expert opinion. Luckily, up to 90% of cases can be remedied by nonsurgical treatments, and symptoms usually diminish within four to six weeks after receiving appropriate treatment.

For immediate relief, resting the affected arm and applying ice may help relieve symptoms, and anti-inflammatory medications can help reduce pain. Braces or wrist splints may also help to relieve the symptoms of tennis elbow along with specific range of motion exercises.

Treatment Options

The type of treatment prescribed for tennis elbow will depend on several factors, including age, overall health, medical history, and severity of pain. The goals of treatment are to reduce pain or inflammation, promote healing, and decrease stress and abuse on the injured elbow.

Physiotherapy & Chiropractic treatments can help treat tennis elbow; using a combination of Ultrasound, Class IV Laser, Shockwave Therapy and Graston Instruments to reduce inflammation. Specific exercises to stretch and strengthen the muscles of your forearm will help to strengthen those muscles and prevent the condition from re-occurring.

Your practitioner will also discuss changes you may need to make to your work environment, sport technique or sports equipment that you are currently using.

Tennis Elbow Relief in Victoria, B.C.

Contact Diversified Health to speak with one of our health care practitioners for more information on tennis elbow and what options could be right for you.

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Could Your Foot Pain Be Plantar Fasciitis?

Plantar fasciitis is a painful condition located along the bottom of the foot, predominantly in the arch area. It is caused by overuse of the arch tendon (plantar fascia) of the foot; and if you’ve ever suffered from Plantar Fasciitis, you know that this can be one of the most irritating and hard to treat injuries there is.

The most common causes of plantar fasciitis are overly tight or inflexible calf muscles and/or surrounding and supporting tendons which leads to persistent pronation of the foot. This pronation can produce over-stretching of the arch tendon, and can lead to inflammation and thickening of the tendon.

The Plantar Fascia is a band of tissue that runs from your heel down through most of the length of your foot. It could be considered to be a “shock absorber” for your arch. This tissue is also known as the arch tendon. When this tissue becomes inflamed, the result is Plantar Fasciitis, a condition that can result in moderate to severe pain in your heel and foot.

Plantar Fasciitis, over time, can also cause a heel spur. If untreated, the condition can become degenerative, causing further pain, symptoms and long-term treatment challenges.

Not surprisingly,  runners, golfers and tennis players who spend long hours on their feet are some of the most common victims of Plantar Fasciitis.  Additionally, those over 40 are more susceptible, as is anyone who is predisposed to the condition. People with tight calves are thought to be more likely to develop the condition, as is anyone who spends time on their feet without proper footwear.

Temporary relief from Plantar Fasciitis can often be found through stretching localized massage, or anti-inflammatory medications. This relief is typically short-lived, however, as the condition will usually persist until it is properly treated and the underlying cause is identified and addressed.

Permanent relief from Plantar Fasciitis will usually come from a combination of the following approaches:

– Improved footwear for the activity you’re engaging in

– Orthotics, if determined to be necessary to proper foot alignment and support.

–  Specific Stretching for the foot and calf muscles

– Physiotherapy; IMS is often used in this area.

– Massage

– Laser Therapy to treat the inflamed area

– Athletic tape to support the arch tendon

– Shockwave Therapy to treat the inflamed area

You should seek treatment if you suspect that you may have this conditions as it can become more severe if left unattended.

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Summer Sun Protection 101: Choosing The Right SPF

Summer Sun Protection: Choosing The Right Sunscreen

It’s summer time and with the longer days and much-anticipated sunshine comes the need for protecting your skin from sun damage. One of the easiest to do that is by using a sunscreen with the right amount of SPF, and the options seem endless. Here’s how to choose the right sun protection for your skin.

SPF: What It Means and Why It Matters

We hear the acronym ‘SPF’ a lot at this time of year, but do you really understand what it means and how the SPF rating of your sun protection can determine how well your skin is protected from sun damage?

SPF stands for Sun Protection Factor and is a relative measure of how a product will protect you from UV radiation (Predominantly UVB rays unless otherwise specified on the label). Products generally range form low SPF of 15 to much higher rating of up to 100 SPF.

While a Higher Spf Offers an Increase in Sun Protection, It’s Not Always a Much as You Might Think

  • SPF 15 will block approximately 93% of UVB rays.
  • SPF 30 will block approximately 97% of UVB rays
  • SPF 50 will block approximately 98% of UVB rays
  • SPF 100 will block approximately 99% of UVB rays

Broad Spectrum Sun Protection is Best

For UVA and UVB protection, look for a suncreen that states it is broad spectrum. Mineral sunblocks that contain a high amount of zinc oxide, when applied correctly, offer excellent broad spectrum sun protection. Elta MD is just one example of a reputable brand that carries mineral-based, broad spectrum sunblocks.

If you’ve avoided mineral-based sunblocks out of fear that they will leave your skin looking ashy or covered in white streats, CBC offers this list of 10 mineral sunblocks that are suitable for dark complexions.

If you spend a lot of time in the water, many mineral-based sunscreens are reef-safe as well. The key is to always read the labels so you know what you’re getting when it comes to your sun protection!

Using Your Sunscreen Properly

How you use sunscreen increases the effectiveness of it as well. Most people don’t use enough, or re-apply as often as they should to be protected.

  • An adult sized person should be using 2 tablespoons (or more) of sunscreen to cover all exposed skin.
  • To be effective, it should be reapplied every two hours, or more if you are swimming or sweating excessively.
  • Remember to use sunscreen even on cloudy days; UV rays can pass through clouds.
  • Check the expiry date! Some of the compounds in sunscreen lose their efficacy over time – be sure to check that it is still within the posted expiry date on the label.
  • Protect your sunscreen from the sun and heat. Extreme temperatures can also break down the compounds in the sunscreen so be sure to tuck the bottle away somewhere out of direct sun and extreme heat.

No sunscreen, regardless of the SPF, will protect you completely and it should be only a part of your overall sun protection when enjoying the outdoors. Clothing, lip balm, hats, eye protection and avoiding the peak sun hours of 10:00am to 4:00pm should all be part of your plans to keep your skin protected as much as possible.

Get out this summer and soak up the sunshine – just be smart and safe when it comes to sun protection while you’re doing it.

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IT Band Syndrome

Iliotibial Band Syndrome is one of the most common overuse injuries for runners. The IT band is a ligament that runs down the outside of the thigh, from the hip to the shin, helping to stabilize and mobilize the knee joint. If it becomes too tight or inflamed it can cause friction on the knee and discomfort. The condition can cause pain while moving the knee that become so severe it can sieline a runner for weeks or even months.

 

The main symptoms of IT band syndrome are:

 

  • Pain in the knee area, usually specific to the area on the outside of the knee joint; this is where the IT band will be rubbing and causing friction when the joint moves during running.
  • Tenderness of the area on the outside of the knee joint.
  • Tightness or a feeling of reduced flexibility in the thigh, hip or knee.
  • Pain while cycling. The motion of cycling can cause the IT band to become inflamed and painful as well.

 

Some contributing factors to IT band syndrome are:

 

  • An imbalance in the hip and thigh muscles. If the muscles that surround and support the hip structure and the Iliotibial band are weak or imbalanced, the IT band can become tight.
  • Increasing run distance or speed too quickly. A training schedule that is too aggressive with increases can place significant stress on joints, muscles and connective tissue.
  • Running on uneven or hard surfaces. Surfaces that are “banked” or consistently uneven can cause the angles of the joints to increase, causing excess stress on placement of the foot, knee and hip.
  • Footwear that is unsupportive or improperly fitted can contribute to biomechanical issues that can cause IT band syndrome.

 

Treatment and Prevention

 

Treatment of an acute flare up of IT band syndrome, and understanding how to prevent it, is important for recovery and to ensure that the runner can make a full recovery. IF IT band issues are left untreated, they can progress from being a concern only while running to being experienced in day to day activities such as walking and sitting.

 

Treatment options for Iliotibial Band Syndrome include:

 

  • Rest. Immediately reduce the mileage that you are running (or cycling). In many cases, completely stopping all running for a period of a few days or weeks may be necessary.
  • Massage. Either self massage with a foam roller or external massage by a Registered Massage Therapist or Physiotherapist can help to encourage the tight IT band to release.
    • Foam rollers are used by lying on your side with the foam roller positioned under your thigh (your thigh will be resting on top of the roller), perpendicular to your leg. Make sure the roller is a few inches below the top of your thigh area; using your arms as support, slowly roll your body forward, allowing the roller to move down your thigh. This may be quite uncomfortable at first as the IT band is tight. Move slowly, taking care to ensure proper form.
  • Stretching. Make sure that proper and adequate stretching for the hip, thigh and low back muscles is a part of your running routine can help alleviate, and prevent, IT band syndrome.
  • Have your running gait (biomechanics) assessed. A therapist will be able to assess your gait and help you correct any imbalances in technique or muscle strength and / or weakness. A foot analysis to see if orthotics would help can also be done.
  • Warm up. Warming up before running can help the muscles and connective tissues to be less tight and prone to injury.

 

With some care and attention, the Iliotibial Band can recover fully from an acute flare up of inflammation or tightness. Seek out therapeutic guidance if it does not resolve itself with these tips or if it is an ongoing concern for your lifestyle.

 

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Runner’s Knee

runners knee

‘Runner’s Knee’ is the nickname given to the condition Patellofemoral Pain Syndrome (PFPS). It is a common issue amongst runners, both recreational and competitive. Generally characterized by pain or discomfort where the kneecap (patella) rests on the thigh bone (femur), it can range from mild to severe in the level of pain that it presents with.

 

It afflicts almost twice as many women as men; this is thought to be due to the tendency of the female hip structure to be wider, resulting in more of an angle of the thigh bone from the hip to the knee. Younger runners also tend to be more affected although the reason for that is uncertain.

 

Biomechanical issues are often to blame but other likely cause are: tight hamstrings, poorly – or improperly – conditioned quadriceps, or other muscle imbalances.

Quadriceps that are too weak to support the patella can lead to improper alignment and tracking. Tight hamstrings can pull, placing pressure on the knee and causing pain and discomfort as well. Having a professional assessment, treatment and exercise prescription can help with these concerns. Adding stretching and strengthening exercises is a proven method to treat PFPS.

 

Symptoms

Some of the most common symptoms of PFPS are:

  • Soreness or tenderness behind or around the kneecap, often around the center of the kneecap.
  • Pain in the back of the knee.
  • A sense of weakness or instability; like your knee may “give out”.
  • Sharp pain in the kneecap when going up stairs or hills.
  • Dull, aching pain with movement.

 

Prevention and Treatment

  • Run on softer rather than harder surfaces if you can.
  • Reduce your mileage and intensity if you are experiencing pain.
  • Avoid downhill slopes and deep knee bending activity until the pain subsides
  • Ensure that you are stretching properly and enough. If you aren’t sure about how to stretch or what muscles to pay attention to, speak to a professional.
  • Strengthen your muscles and maintain the strength. Again, if you are uncertain where your imbalances are; talk to a sport medicine therapist, physiotherapist or certified personal trainer for assistance.
  • Check out your footwear: if your shoes are older or worn, some attention here may make all the difference to your PFPS. Runners who put a lot of miles of their shoes need to replace them more often – remember, it’s not just how long you’ve had your shoes but how much you use them. Specialty running shops are great for advice on different types of shoes for a variety of needs and foot types.
  • Consider orthotics and having a professional gait analysis done if new shoes don’t help.
  • Have your technique assessed for movement imbalances. Having a Physiotherapist or Sport Medicine professional assess your gait (while you are actively running) can help to spot issues that you may not be aware of.

 

While Patellofemoral Pain Syndrome is a common and disruptive issue for many runners, it can be effectively prevented, managed and treated.

Happy and healthy running!

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What Are Your Priorities?

“All I want is more hours in a day.” How many times have you thought that yourself or heard it from a co-worker, family member or friend? It’s a concept that most of us think on a fairly regular basis. We daydream about what we would do or what we would accomplish, if we just had more time. We grumble that our time is “taken up” by everything and everyone else it seems, leaving us with no time for ourselves. True, the minutes and hours in a day are finite. The ways that we choose how to fill those moments – and they are choices – can have a huge impact. Is it time to think about what are your priorities?

Our society places a places a high value on being busy. Our culture of accepting, almost encouraging someone who grinds through a 50 or 60 hour work week should be a concern to all of us. You almost never hear someone being praised for working “only” a 40 hour week or for not checking work emails on the weekend. The physical and mental stress that results from an imbalance of work and personal life can be dangerous.

The tools and inventions that make our lives easier are abundant, yet we still seem to never have enough time.  It no longer takes us hours to wash a batch of clothes like it took our families a few generations ago. A push of a few buttons or a drop off at a laundry service and it’s done. Or take a look at the way we travel. We can get on a plane and be in another city or country in a matter of hours, instead of days, weeks or months of travel like in the past. Meal preparation is measured in minutes rather than hours now. 

Now the fact is that the inventions and progress in our societies are great things. They allow us to live longer and healthier lives in many ways. We have options and opportunities like never before. We have the ability to fit more things into our daily lives and to live our lives physically easier and with less risk than our forebears had to. There is a freedom of time-saving devices that gives us choices. Choices that we make every day.

What do we do with that liberated time, those hours that we never had before? We fill them of course, and how we fill them is up to each of us. Yes, we have obligations and demands on our time and necessities that must be attended to. But, remember that each of us is responsible for how those obligations got on our schedules in the first place; and in order to find out how, the question we really need to be asking ourselves is WHY.

The Choices We Make Matter

I used to work with clients, personal training and life coaching. The single most cited reason for not being able to make the sought after changes or to live a happier, more successful life was a lack of time. Followed closely by a lack of energy; not surprising considering how much each of us are doing in a day! A day has 24 hours though – and that will never change – so it takes a harsh look at how we fill those hours to see what is important.

How do we make sure that the things that are important to us don’t get pushed out? Why do the things that we say mean so much to us, fall off the schedule or get constantly pushed from the to-do list? The simple answer is because we don’t make those things a priority and choose them. It may be simple, but it’s not easy.

Take the time to sit down and make a list of what is important to you. Is it more time to spend on a hobby, learning a skill for pure personal enjoyment (and not job oriented), reading the books that are stacked on the bedside table, hiking, writing, or being with your family or friends to just hang out and do “nothing”? The only way to find out what matters is to put some thought to it, something that we tend to not do.

So you have a list of priorities, now what? Now it’s time for you to take a look at how you live your life, now, and how it needs to change to be able to fit those priorities in where they belong.

Be honest and brutal with what is stopping you from filling your time with what you want to be doing. It may be as simple as putting some attention to this and making a little tweak here or there, or it may be a harder awareness that bigger changes are needed. Small changes, big life path alterations or somewhere in the middle, it’s not going to happen without putting in the time to be aware and make changes.

Time that is yours to use how you want.

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Seasonal Affective Disorder

What is SAD?

While those of us on Vancouver Island have been enjoying a recent spell of Autumn sunshine and mild temperatures, it is still that time of year when the usual weather takes a turn for the darker and colder variety. With that, comes the reminder for many people that Seasonal Affective Disorder is right around the corner.

Seasonal Affective Disorder , commonly referred to as SAD, is a mood disorder subset that predominantly affects people who have otherwise unaffected mental health throughout most of the year. People who have SAD however, exhibit depressive symptoms at the same time each year, most commonly in the winter. Although it is generally thought of as a strictly winter time affliction, SAD can occur at anytime of the year with mood variations always causing seasonal or summer depression. The seasonal mood variations are believed to be linked to sunlight exposure or lack thereof.

SAD is a type of depressive disorder and sufferers may exhibit a wide range of associated symptoms which can include: loss of interest in activities, isolation and withdrawal from social interaction, sleep disruption, appetite problems, difficulties with concentrating and making decisions, decreased sex drive, a lack of energy, irritability and anxiety. Symptoms can range from mild to severe and can affect many areas of a person’s life. Research has shown that variations in symptoms do occur based on which season the sufferer usually experiences SAD. Summer or springtime SAD symptoms tend more towards insomnia rather than over-sleeping and a decreased appetite and weight loss rather than the winter SAD usual of increased appetite and weight gain.

Not all people who live with SAD experience intense symptoms however. A milder form of SAD, Subsyndromal Seasonal Affective Disorder (SSAD), is common in some form or another in many people over the winter months especially.  SSAD sufferers can often find relief from symptoms of low energy or a feeling of being “down” through regular exercise and increased outdoor activity, particularly on sunny days, which increases exposure to sunlight, helping to alleviate symptoms.

Treatment and Management

Treatment options for more severe cases of SAD can include a number of different methods. As a first step, consult with a medical practitioner to discuss your symptoms and any underlying disorders that you may have. SAD has many of the same symptoms as a number of other disorders and a professional consultation is necessary to make an accurate diagnosis.

Light therapy, also known as phototherapy, is one of the most widely used treatments and is often times sufficient in mild to moderate SAD. In light therapy, the person uses a specially designed light box or lamp which mimics natural outdoor light, affecting the brain chemistry. It is usually done for up to an hour, first thing in the morning for the most benefit. Light boxes are usually seen as the first step in treatment, along with regular outdoor exercise and consistent sleep patterns.

Medications and psychotherapy may be used as well in more severe cases or in patients that do not respond as well to light therapy. A medical professional can assist in determining if those options are needed.

Other effective options for alleviation of symptoms can include mind-body practices such as meditation, yoga, music or art therapy as well. Acupuncture has been shown to have a strong impact on SAD symptoms, helping to minimize mood swings and stabilize sleep patterns and appetite disruptions. At Diversified Health Clinic, our Acupuncturist has many options that can help with symptoms of SAD and SSAD.  

There are numerous directions to look into for treatment and help in managing Seasonal Affective Disorder and the outlook is positive as research shows that it can be managed effectively and successfully. One important factor is to educate yourself about your own specific range of symptoms and what works for you.

 

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World Spine Day

Monday, October 16th is World Spine Day

A healthy spine is something that most of us don’t even think about. Until it becomes unhealthy or injured – and then it’s all you can think about. Getting out of bed or bending over to put on your shoes can go from simple tasks that you do without a second thought to insurmountable challenges if your spine doesn’t work the way it needs to. Our spine is an integral part of daily life and the health of your spine can be impacted by many factors, many of which you have some control over.

Whether you have an active and physically strenuous life and job or you spend most of your day seated and “at rest” physically, there are ways to help your spine support the way your body needs to move. From chiropractic care to exercises and stretches that you can do yourself, there are many options to help you regain or maintain pain-free movement and action.

Knowing where to turn to is the first step. In the case of an injury or acute recurrence of a spinal concern, a Chiropractor is a good place to start. Doctors of Chiropractic are uniquely trained in the spine and its supporting musculature and structure. An assessment by a specialist, such as a Chiropractor, will provide an understanding of what the issue is and how best to move forward with treatment and care to get you back to normal movement and activity.

For ongoing maintenance of a healthy spine, there are numerous ways to keep you moving. The following are ways that you can be an active part of your spinal health for the long term:

    Move, don’t sit!

The term “sitting is the new smoking” reflects the importance of getting this message across. Recent research has shown that the average North American sits up to 13 to 15 hours per day! Sitting loads extreme pressure on the spine as well as contributing to the shortening of connective tissue surrounding the spine and hips. Combined, long hours of sitting and inactivity contribute to a serious health risk. Get up and move as often as you can during your day.

    Practice Proper Posture.

Educate yourself on the proper way to stand and move your body so that you reduce the risk of strain or injury. Check out the resource here for tips and information on how to be posture perfect.

    Get To Know Your Spine

The health of your spine can affect much more than just your back. Headaches, shoulder or hip pain can all be related to spinal concerns. Know the ways that your spine can impact your health and how to correct imbalances. Check out this interactive tool for more information: Know Your Back

    Where To Find Help When You Need It

Find resources and referrals from reputable sources. The information provided by The Canadian Chiropractic Association is a great place to start. There’s even a handy tool to assist you in locating a Chiropractor near you.

At Diversified Health Clinic, Dr. Krisjan Gustavson provides chiropractic care and education. Practicing for 30 years, he has extensive knowledge and experience to help assess and treat our patients with their spinal health concerns. Did you know that you most likely don’t need a referral from a GP to see a Chiropractor? Most extended health benefit companies cover Chiropractic care without a referral. At Diversified Health, we direct bill most companies which means you only pay the patient portion (if applicable).

Not sure if Chiropractic care is what you need? Give us a call and book a free 15 minute consult to find out. Check out our hours and contact information here.

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The Myth of Multi-Tasking

Multi-tasking is the often over-used term for the supposed secret to being your most productive. Whether at work, home or at leisure, the concept that you can get more accomplished by doing more things at once has taken over in recent years. Touted for years as the best way to increase productivity, research is now showing the opposite is true in most cases.

The fact is that splitting your attention on numerous tasks instead of focusing on one singular undertaking doesn’t usually equate with accomplishing those numerous tasks either more quickly or with better quality. For most of us, our brains are better able to problem solve and apply necessary skills for a task if it is uninterrupted. Imagine if a surgeon decided that while the nurse was suctioning the area he would just pop onto his website and update a link or two? That sounds outrageous – and that is an extreme comparison – but you get the idea. It takes focus away from one task and puts in on another. More time is then needed to re-acquaint your brain with the first task when you return to it. That is time lost and, essentially, wasted. A better term to use for this practice is switch-tasking as it more accurately describes what our brains have to do.

Here is one example that you can do yourself to see this in action. Do this with a timer to see the results. One a piece of paper, in a straight line, write the numbers 1 to 25, in order. Below that line, write the alphabet, in order. Check your time. Most people will do this in 35-45 seconds.

Now, try those same tasks but do them at the same time: write the number “1”, and then write “A”, then “2”, then “B” and so on, until you have completed. Time yourself and see the difference. This is a simple way to see just how much having to flip your focus affects your results. The same thing happens when you are trying to do the next monthly budget for work and schedule staff vacation dates at the same time. Or trying to make dinner and have a conversation via text. It all may get done, but at what cost? Efficiency and quality are what we are all striving for so shouldn’t we find the best way to achieve it?

Start by taking an honest look at where you currently use the practice of multi-tasking. Most of us do it unconsciously; we don’t even realize how often we switch between the items that need our attention. Before you try to change your behaviours, take the time to track your daily tasks at work and home. Old fashioned pen and paper is easy as you can just jot down what you are doing as you are doing it. Review it and you will be surprised at how much you jump from task to task during a day. Next, make small changes. If you have a job that has numerous “small” tasks each day as part of your workload, make a list as soon as you get to work. Prioritize, divide and conquer! Do one thing at a time – and don’t move to the next task until you are completely done the first one.
The same re-organization of action works in the home. How many of us start folding laundry, go to put something away and decide to go through the sweaters while we’re there, then realize that we should organize the tax files in the box next to the dresser while we do THAT. Only to walk into the laundry room hours later to clothes that still aren’t folded? Make a list and stick to it. When you put away the article of clothes and think you should tackle the sweaters, don’t! Go back to the laundry, making a quick stop to add the sweater tackling to your list so you can do it – later – when you are done the laundry. It’s a simple change but an effective one.

Take the time to stop multi-(non)tasking and give the option of “divide and conquer” your tasks a try. You might be surprised at how much more efficient you are by doing less instead of more at the same time.

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Improving Your Golf Swing: The Basics

Many golfers find the toughest thing about golf is maintaining and perfecting a consistent swing.  Below are a few key tips to head you in the right direction.

Golf Basics:

Holding the club – Grip the club in your fingers and not in the palm of your hands with a firm grip. There are three common types of grips; the interlocking, the overlapping and the baseball grip. Find the one that works best for you.

Positioning – Your feet, hips and shoulders should be parallel to the golf ball and square to the target. The left shoulder needs to face the target, and the left foot should be directly under the left shoulder. Create a stance which is wide, solid, stable and balanced.

Square to the target – This popular golf term means facing the right direction when you are getting ready to swing the club. Your shoulders should point at the target, and your feet should line up squarely under your shoulders.

Keep your eyes on the ball – Keeping your eyes on the ball will ensure that you keep your head down during a swing. If you lift your head when swinging, you will lift your shoulders and either slice the ball or miss the ball completely.

Backswing – Begin the backswing with your hands, arms and shoulders moving together as you rotate your hips. Halfway through the back swing the club should be square to the target and your hips should be rotated half as much as your shoulders. Focus on great posture by tilting at your hips and not at your waist.

Downswing – Keep the same position on the downswing, as you used on the back swing, making sure that the club face is squarely set to hit the ball.  The lower body starts the movement first, while the upper body follows. Lead with your lower body on your downswing, with your knee and hip rotating your body into alignment for the downswing.  At impact, your left hip will continue rotation for the follow through.

The goal is to build a smooth, consistent and relaxed swing, to create a swing that works best for you.

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