Every year, more than 500 million golf rounds are played on courses across the country. And while anxious golfers are racing to local courses for a quick round, that first swing of the season can come with a risk if your body isn’t ready.

“I think about the low back, especially the population that plays golf tends to be a little bit older sometimes,” says Michael Hahndorf, a physical therapist with OSF HealthCare. The lower back, the shoulders. You think about the arms and wrists are important, but you don't want to forget about your foundation as well – your legs, your ankles, your knees, your hips, all that is important too. It goes back to just stretching and being more prepared for what's coming when you do play.”

Hahndorf recommends starting a stretching routine. Before starting any round, give yourself at least 10-15 minutes to properly stretch your back, hamstrings, abdominals, arms and shoulders to stay flexible. And make sure to get plenty of practice swings in before you head over to the first tee. Start with the smaller irons and work your way up to the driver and not just on the first hole with the first swing.

Walking nine or 18 holes can be challenging, especially if you’ve been mostly sedentary for the past several months. Even carrying a golf bag can cause back and shoulder pain.

Start walking to warm up

“Start to walk nice and easy. Get your body used to kind of physical activity again, taking some swings at home without even going to the driving range,” Hahndorf says. “It could be something as simple as going to the driving range and hitting a small bucket versus large, and then kind of working your way into nine holes for a little bit, and then slowly transitioning to those 18 holes. Because it's going to be a big change of pace from nine to 18 over the course of time.”

For the most part, golf is a relatively safe sport, but injuries can happen, especially because of not using proper form or technique. The keys of a good swing include good posture, a stable lower back, and a slow relaxed swing. An early-season injury, especially during cooler temperatures, can really set back a golfer for a few days to weeks.

“When it comes to a good golf swing, you think about having good posture and having a flat back,” Hahndorf says. “Have your hips tucked underneath you, have your knees bent a little and those arms straight down. Posture plays a role importantly there, because it's going to allow for that rotation.”

And remember to spend some time stretching again following when the round is over. “It's important to stretch before to warm up but also afterwards, so you can kind of get ahead of some of that soreness. Because it can be tough for the first couple rounds,” says Hahndorf. “Just maintain just a gentle stretching routine for five to 10 minutes a day to keep that low back, hip, shoulder mobility kind of where it was when you ended.” 

A little soreness is expected early in the golf season. But any pain that lingers or gets worse might call for physical therapy. Touch base with your medical provider with any nagging concerns.

“Just take care of your body. If something hurts, pay attention,” Hahndorf says. “You know how things are supposed to feel. So, if it feels off make sure you're reaching out if you need to.”

For more information on physical therapy, visit the OSF HealthCare website.

Video Interview Clips 

B-Roll 

Summer is here, and that means it’s time to slip on those flip-flops and other comfortable shoes. But this seasonal wear can cause injuries and foot pain during the hottest time of the year, including plantar fasciitis.

Plantar fasciitis (fashee-EYE-tiss) is one of the most common causes of pain on the bottom of the heel, according to the Journal of Orthopedics and Sports Physical Therapy.

Plantar fascia is a strong band of tissue that supports the arch of your foot, says Brittni Zick, a physical therapist with OSF HealthCare.

“Plantar fasciitis is when the plantar fascia in the bottom of the foot gets stressed, and it's typically due to a lack of mobility in the foot,” Zick says.

Plantar fasciitis is common, especially in people between the ages of 40 to 60. It affects one in 10 people at some point in their life, and roughly two million people seek treatment for the pain and discomfort. It’s a frequent problem for athletes, especially runners, but it can happen to anyone. That includes people who have structural foot issues or often wear heels.

Zick says plantar fasciitis can feel like a dull, constant ache or a sharp stabbing pain when you put pressure on your heel. “Common symptoms are heel pain with the first steps in the morning or after a period of inactivity or if you stand or walk on your feet a lot,” she says.

There are plenty of things you can try at home to relieve discomfort. That includes massaging the bottom of your foot, rolling your foot over a cold-water bottle or wearing arch supports. You can also stretch out the hamstrings.

Zick says if you’ve been having pain for two weeks, it’s probably time to call your provider. But if you’ve already started a home treatment regiment, give it at least two months. Your provider might refer you to a physical therapist to help improve your range of motion and introduce stretching exercises. Dry needling is another technique used to ease muscle pain and improve the range of motion in the nearby joints. Surgery might also be an option for people when other factors are at play such as bone spurs.

Protect your feet

If you’re experiencing any foot pain, don’t walk barefoot. Check your shoes for signs of wear and tear and make sure your sandals or flip-flops have arch support. Wearing shoes is important because they unload the compression to the heel. Shoes with thick soles and extra cushioning can also reduce pain while standing and walking.

“Shoes are really important for preventing and managing plantar fasciitis,” Zick says. “You want a shoe that gives good arch support and allows your toes to extend.”

The best way to manage and prevent plantar fasciitis is stretching, especially before a walk. Zick says before heading out the door, stretch the bottom of your foot, the bottom of your toes and your calf muscles out.

Plantar fasciitis can last anywhere from a few weeks to several months.

“It really depends on how diligent you are when it comes to all the remedies for it, and the type of work you do,” Zick says. “If you’re on your feet a lot and you’re not wearing supportive shoes, and not doing stretches, you’re going to be battling it for a lot longer.”

There is always a chance of recurrence. But by taking preventive ‘steps,’ Zick says people can get back on their feet sooner rather than later.

For more information on plantar fasciitis and other foot-related problems, visit the OSF HealthCare website.

Interview Clips 

B-roll 

New research from Penn State University suggests simply asking young people about suicide increases the chance they will get connected with mental health services.

The research underscores the need for everyone to watch out for their loved ones' mental health. Health care providers, too, continue to try to chip away at the mental health crisis across the country. And the numbers drive home the point:

• The National Institute of Mental Health says nearly one in five adults suffers from a mental illness.
• The U.S. Centers for Disease Control and Prevention (CDC) says suicide is the second-leading cause of death among young people and, prior to the COVID-19 pandemic, was the 10^th-leading cause of death among all Americans.
• The CDC says in 2020, someone took their own life about once every 11 minutes on average.
• The suicide lifeline says for every one person who dies by suicide each year, 316 people seriously consider it.
•  The lifeline has fielded more than 20 million calls since it launched in 2005, and it’s seen mostly year-to-year growth in calls. In 2005, the lifeline saw around 50,000 inquiries. In 2020, there were nearly 2.4 million calls – a record high.

The numbers line up with what Staci Knox and her staff are seeing in at OSF HealthCare in Alton, Illinois – an increase in people seeking help. Some have suffered in silence for a long time. Knox, the manager of Psychological Services at OSF in Alton, says the average time from onset of symptoms to diagnosis is 11 years.

“You think about our culture, it's very much an admirable trait to be tough and to just buck up and get through it,” Knox says.  “It's not easy to experience symptoms and then be able to identify that they're not fleeting.”

Warning signs

Knox and her staff see a wide range of patients - from kids as young as six to some people well into their 90s. She says warning signs for suicide vary by age.

For adults: “They're struggling to get out of bed. They're struggling to not call off for work. At work, they're struggling not to be written up for irritability or conflicts that happen in the workplace. In their home life, they may be struggling in their relationships. They may be isolating,” Knox says.

Some other signs in adults may be tough to spot. For example, a big shopping trip may seem just like a spending spree. But for a suicidal person, they may be spending all their money because they know they can’t take it with them.

For children, Knox says their world boils down to school, family and friends. So many of the warning signs are similar but on a reduced scale: no interest in school, acting out at school and isolating from friends and family. Kids may also start using drugs or alcohol.

Daily self-care

Whether you’re getting mental health treatment or not, Knox highlights some daily to-dos to keep yourself grounded: eat healthy, get enough sleep, take time for deep breathing and practice your faith.

“Stretching and keeping our body moving,” Knox adds. “Depending on your physical limitations, it could be stretching in a chair or getting out in nature and hiking.”

A new tool

Beginning July 16^th, 9-8-8 will be the digits to dial to reach the National Suicide Prevention Lifeline. If you’re dealing with a mental or behavioral health issue, you can call or text 9-8-8 to be connected with a trained counselor who’s part of the existing National Suicide Prevention Lifeline network. The counselors you’ll speak to are stationed at crisis centers across the country, so they are likely aware about specific resources and treatment available in your area. Those could include outpatient counseling, inpatient (live-in) care, medication or a combination.

The 9-8-8 lifeline is confidential, free and staffed 24/7. But like any other hotline, there may be a wait. If you or someone you know is in immediate danger or needs medical attention, call 9-1-1. You can always talk to your primary care provider about mental and behavioral health resources. In fact, Knox says your provider should be able to figure out if your symptoms are indeed related to mental health, if they are a physical problem disguised as a mental problem or if they are a bit of both.

Interview Clips - Staci Knox

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Depression: Breaking the Silence

A Sad Stat: Teenage Suicides on the Rise

Suicide Stigma: Facts, Myths, and How to Help

Mental health care starts with a first step

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A January grocery trip for Charlotte Davis turned out to be life-altering.

The Shipman, Illinois, woman was loading food into the back of her van when she says the hydraulics failed, and the back door slammed into her head.

While she didn’t lose consciousness or have any visible signs of trauma, Davis doesn’t mince words: “It hurt really bad.”

Davis says she put up with worsening headaches, garbled speech and weakened memory as long as she could.

“I tried to drive one day. I hit a flower pot, drove through the ditch, missed my turn, forgot where I was going three times,” Davis says. “My eight year old granddaughter told her mom, ‘Please don't let Mawmaw drive anymore. She's scaring me.’”

When a CAT Scan found no brain bleed, Davis wound up at the OSF HealthCare rehabilitation office in Alton, Illinois. She was skeptical at first but now considers herself a prime example of why you shouldn’t just shake off a head injury – whether it’s in a football game or just around the house. Otherwise, serious issues like the brain disease chronic traumatic encephalopathy (CTE) may follow.  CTE is often seen in football players. In July 2022, officials announced the late NFL player Demaryius Thomas had CTE.

Physical therapist Kelly Bogowith cared for Davis at the Alton office.

“All concussions are a form of at least mild traumatic brain injury,” Bogowith says. “So it’s important to make sure that you get assessed and also ensure that you're not playing sports later that same day. A provider can give you education on how long you should be sitting out from sports and other physical activities, as well. And that might even include work.”

“Sometimes with concussions, we may not have symptoms for hours or even weeks afterwards. So it's important to get checked out by your physician, urgent care, emergency department, or athletic trainer, depending on your setting,” Bogowith adds. “But it's not something to shake off. And it can be especially important, too, to not have a second concussion because that can be very dangerous and even deadly.”

Every patient recovering from a head knock receives a specially-tailored plan, Bogowith says. The roadmap could include different types of therapy, like physical or speech language. It will always include at-home activities – stretches for physical therapy or puzzles for speech language therapy, for example. And the OSF HealthCare team encourages you to ask questions along the way.

Davis’ plan started with massages and stretches to relieve tension. She progressed to walking, then running on a treadmill.

“I beat that treadmill,” Davis says, beaming.

She beat the non-physical aspects, too. Davis’ memory and speech improved to the point that when she met with speech language pathologist Ashley Brim at the Alton location, it was a one-and-done.

“[Speech therapy] can range within working on targeting problem solving skills,” Brim explains. “So, either really basic problem solving all the way up to reading paragraphs of information. And trying to figure out information that, most of the time, people don't think about. We can just read it and figure it out. But when you have a concussion, and that is impacting you, it makes it 10 times more difficult.”

“We work on a lot of memory tasks,” Brim continues. “Exercises for working on memorizing word lists, figuring out different ways to help the patient memorize things better. So they associate the word to something else and then they use those associations to be able to remember what has been said to them and chain it all together.”

What people in Bogowith and Brim’s roles don’t want to see: people relying solely on pills to get through pain. That can lead to addiction and side effects. Therapy is somewhat the opposite, Brim notes. It gives the patient ownership of their recovery.

Davis agrees with that assessment and says her determination to see therapy through to the end has paid off in multiple ways. Most notably, she can handle playing with her eight grandkids.

“I want people to know that it's important,” Davis says. “I understand that it's a pain. It's not always convenient. There are always other things people want to do. But if your doctor says to do therapy, I 100% will tell you: go to therapy. You don't know how bad you need it until you actually go.”

For more information on types of rehabilitation, visit the OSF HealthCare website or talk to your primary care provider. OSF HealthCare also offers neurological services.

Interview Clips - Charlotte Davis

Interview Clips - Kelly Bogowith

Interview Clips - Ashley Brim

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Concussion: More than Just Getting Your Bell Rung

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