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WATER SPORTS AND ATRAUMATIC INJURY In the summer months most injuries are atraumatic, meaning they do not result from an accident during the activities themselves, but from repetitive movements some sports require. Low- er back and mid-back pain referred to as the thoracic spine often results from ac- tivities such as kayaking, paddle boarding and rowing. Sitting in these positions for long periods of time along with constant rotation causes compression and generates a shearing force in the interver- tebral discs. The repetitive paddling motion can cause secondary muscle spasms, pain in the joints, pain in the mid- and low back and pain in the intervertebral discs— the soft tissue in between the bones of the back. Atraumatic injuries can be prevented by performing similar motions to that of the Most importantly, remem- ber that mental health is just as important as physical health. Engaging in yoga and meditation is ideal for men- tal health and these activi- ties are being implemented in post-operative recovery. In today's highly stimulated society, meditation or 'a si- lence mode' is important in detoxification from constant activity. "Pain is a two part component: phys- A week-long golf trip is not the same as golfing every week- end and the additional exercise load can leave one prone to injury. The best means to prevent injury on a golf holiday is to mimic the golf movements before the trip and always warm up before hitting the course. This doesn't mean one has to play golf five days in a row, but rather strengthen the supporting muscular areas in the neck and scapular area, as well as in the low back and torso—these are the muscles used if swinging properly. Most of the golf swing should come through the midsec- tion thus one should focus on lumbo-pelvic stabilization and dynamic strengthening in addition to aiming to swing in one vertical plane. Do gentle warm-up activities at the range, including placing the golf club behind the neck and rotating from side-to-side. Begin with a lofted club, such as a wedge or nine iron, and slowly progress to the mid irons and then move to the driver. The driver should be the last club to practice with. One should seek opinion for any pain, numbness or motion issues lasting more than two weeks. "Seek out a physiat- rist, orthopedist, neurol- ogist or family medicine physician that will look for a specific diagnosis. Specific diagnosis leads to specific treatment," Dr. Pavell stated. Symptoms such as back or shoulder pain may all seem the same and be de- scribed in a similar capacity but could actually be caused by a wide variety of reasons. If in- jured, abide by RICE (rest, ice, compression and elevation). PREVENTATIVE WARMUPS & WARNING SIGNS FOR GOLFERS actual exercise before engag- ing in activities. Exercises including prone extensions, cobra extensions, lordosis extensions and backward bends prepare the muscles for activities with long pe- riods of sitting and rotating, such as kayaking and rowing. Additionally, band exercises that emphasize rotating and preparing the oblique mus- cles are ideal. Individuals who perform these exercises are likely to have less lower back and spinal spasms and atraumatic pain. Likewise, kayaking and swimming can lead to shoul- der and periscapular pain. Stretching the rhomboid muscles, strengthening the muscles around the shoulder, and massaging the muscles before a long trip will result in less repetitive strain and ultimately help prevent sore- ness. ical and emotional," Dr. Pavell explained. "A lot of the time the two inter- twine and sometimes, emotional pain can hin- der your physical prog- ress." Individuals looking to engage in a holistic approach to health and wellbeing are encouraged to attend The Graf Center at Englewood Hospital, which aims to bridge the gap between West- ern and Eastern medicine. MENTAL HEALTH & A HOLISTIC WELLNESS AT THE GRAF CENTER AT ENGLEWOOD HOSPITAL VUE ON WELLNESS V U E N J . C O M 116

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