By ADMIN on July 13, 2026
Golf-related injuries most commonly affect the lower back, shoulders, elbows, wrists, and hands. Many of these injuries are overuse injuries caused by repetitive swinging motions, poor swing mechanics, playing frequently, and not performing a proper warm-up before a round.
A structured, 5-10 minute, warm-up routine is an effective way to prevent golf injuries and to prepare your body before a round.
This type of warm-up focuses on:
Increasing mobility in the hips and thoracic spine
Activating the core and shoulder muscles
Preparing the body for rotational movement
Starting your round with a targeted warm-up can improve swing efficiency while reducing the risk of strain or injury.
In addition to warming up, resistance training can play an important role in injury prevention and improving golf performance. Building core strength helps stabilize the spine, improves swing mechanics, and reduces the risk of lower back injuries. Recommended core exercises include:
Shoulder stability is equally important, as strong shoulder muscles help control movement and reduce stress on the joints. The following exercises can improve shoulder strength and stability:
To best support golf performance and prevent injuries, resistance exercises should mimic the movements used during a golf swing. Golf-specific exercises such as cable punches, weighted golf swings, medicine ball throws, and deadlifts help improve strength, power, balance, and movement patterns that transfer directly to the course.
To see the best results, exercises should mimic the demands of a golf swing. Functional, golf-specific training improves strength, coordination, and power that directly translates to your performance on the course. Combining a proper warm-up with targeted strength training is key to long-term success in golf. By taking care of your body, you can continue to enjoy the game while minimizing injury risk and improving performance.
Speak to a healthcare professional at Athlete's Care. Our team of physiotherapists can assess your movement, identify limitations, and create a personalized plan to help you recover and prevent future injuries.
Article by Ciara Pressick
References:
Gladdines, S., von Gerhardt, A.L., Verhagen, E. et al. The effectiveness of a golf injury prevention program (GRIPP intervention) compared to the usual warm-up in Dutch golfers: protocol design of a randomized controlled trial. BMC Sports Sci Med Rehabil 14, 144 (2022). https://doi.org/10.1186/s13102-022-00511-4
Lehman GJ. Resistance training for performance and injury prevention in golf. J Can Chiropr Assoc. 2006 Mar;50(1):27-42. PMID: 17549167; PMCID: PMC1839980.
... moreBy ADMIN on July 13, 2026
Unlike stretching on your own, FST is performed by a trained healthcare practitioner, such as a physiotherapist, massage therapist or chiropractor. The therapist guides your body through controlled movements designed to lengthen the fascia and improve overall flexibility and range of motion.
The fascia is made primarily from collagen and connective tissue and plays an important role in movement, stretching, and force transmission throughout the body. When the fascia becomes tight or restricted, it prevents mobility and flexibility and may contribute to movement patterns that increase risk for injury.
Fascial Stretch Therapy can benefit the entire body but is especially effective for areas prone to tightness or overuse:
During stretching, the fascia is usually the first tissue to become tight and limit movement. By guiding the client through targeted stretches, the therapist helps lengthen both the fascia and surrounding muscles. Eventually, this may improve flexibility, increase range of motion, reduce stiffness, and support injury prevention by allowing the body to move more efficiently.
FST is suitable for a wide range of individuals, from athletes looking to optimize performance to those experiencing general stiffness or mobility restrictions. It can also complement physiotherapy and rehabilitation programs by improving movement quality and supporting long-term outcomes. If you’re noticing tightness, limited mobility, or recurring discomfort, ask your healthcare provider about incorporating Fascial Stretch Therapy into your care plan.
Article by Ciara Pressick
Sources : Ruff (2019); Stecco et al. (2021); BLACKROLL, Fascial Stretching; Cleveland Clinic, Myofascial Release Therapy.
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By ADMIN on June 04, 2026
Struggling to hit depth in your squats? Feeling restricted during deadlifts? Or spending long hours sitting at a desk each day?
Tight hips can limit mobility, affect lifting mechanics, and contribute to stiffness and discomfort both in and out of the gym. The personal trainers at Athlete's Care Leaside share three simple exercises designed to improve hip mobility, help you move more efficiently, and get more out of your training.
Whether you're looking to improve your squat depth, optimize your deadlift setup, or simply counteract the effects of prolonged sitting, these exercises can be a valuable addition to your routine.
This exercise targets the deep hip rotators and helps improve internal and external hip rotation.
How to perform it:
Perform: 3x8 reps per side.
Tight hip flexors are common among individuals who spend much of the day sitting.
How to perform it:
Perform: 3x30 seconds per side.
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This mobility exercise helps activate glutes, allowing the muscle to contribute to your workout.
How to perform it:
Perform: 3x10 reps
Hip mobility plays an important role in efficient and comfortable movement, whether you’re doing deadlifts, squats, sitting for long periods, or staying active through your regular day-to-day activities. Adding a few targeted mobility exercises to your routine can help reduce stiffness, improve movement quality, and keep you feeling your best.
If you’re struggling with recurring hip tightness, the team at Athlete’s Care can help assess your movement and develop a personalized plan to keep you feeling strong and injury-free.
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By ADMIN on June 03, 2026
Pickleball is one of the fastest growing sports, but with its rise in popularity comes an increase in pickleball related injuries. At Athlete’s Care, we commonly see sprains and strains, particularly in the ankles, knees, and other lower-body extremities. These injuries often occur due to slips, trips, falls, sudden changes in direction, lunging, pivoting, and repetitive movements during play. Fortunately, most pickleball injuries are preventable with the right preparation and training.
Warm Up and Cool Down are Essential
One of the most important injury prevention strategies is completing a warm-up before playing to help activate muscles, improve mobility and prepare the body for movement. After your game, a cool-down afterwards with gentle stretching can help decrease stiffness after activity.
Wear Proper Court Shoes
Wearing proper court shoes is also essential, as they provide traction and lateral stability needed to reduce slips, falls, and ankle injuries. Running shoes, while comfortable, are not designed for the side-to-side movements common in pickleball.
Improve Footwork and Technique
Players should also focus on learning proper footwork and movement patterns to avoid placing unnecessary stress on their joints.
Build Strength and Stability
Strength training plays a key role in preventing pickleball injuries. Exercises that strengthen the ankles, legs, shoulders, core and forearms, enhance joint stability can help the body better handle the demands of the sport. Cross-training activities such as walking, cycling or resistance training can also improve overall fitness and reduce the likelihood of overuse injuries.
Listen to Your Body
Staying hydrated, playing at an appropriate skill level, and listening to your body are equally important. If pain or discomfort develops, taking time to rest and recover can help prevent minor issues from becoming serious injuries.
At Athlete’s Care, our physiotherapy and sports medicine team can help assess, treat, and prevent pickleball injuries so you can continue playing safely. Click to book an appointment with an Athlete's Care practitioner. The key to long-term success in pickleball isn’t just playing harder, it’s playing smarter.
Athlete’s Care is a proud sponsor of the RacquetsUp Expo 2027 - The Global Racquet Sport Industry Summit
Sources: Azar et al. (2024), Cleveland Clinic, and USA Pickleball.
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By ADMIN on April 14, 2026
With race day just around the corner, the focus shifts from building fitness to sharpening race-specific strength; maintaining power, coordination, and efficiency without creating extra fatigue.
The goal is to support controlled speed and stability, especially as fatigue sets in late in the race and form can start to slip.
2–3 sets of 6–10 reps per side
Set up in a split stance (similar to your running stride)
Brace through your trunk and hips
Punch the medicine ball forward with control, resisting rotation
Move smoothly and powerfully, staying tall through the torso
This exercise builds rotational core strength, improves hip-to-trunk control, and reinforces efficient force transfer - key for staying steady and powerful when fatigue creeps in during the final kilometres.
If you’re noticing any niggles, tightness, or lingering issues, now is the time to address them not push through. Our Runner’s Program physiotherapists are specifically trained in working with runners and gait analysis, and can help you fine-tune these final weeks so you arrive at the start line feeling confident and prepared.
Book an appointment with one of our Runner’s Program physiotherapists to address any issues and set yourself up for a strong race day.
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