Get off to a healthy start and keep your golf season injury-free

Quincy's Cooper Larson hits his opening shot off the tenth tee during second-round action at the Class 3A IHSA State Golf Finals at The Den at Fox Creek Golf Course in Bloomington, IL, on October 14, 2016. Now that Spring is making its way into the Midwest, it is that time of year when golfers begin their annual pilgrimage to area links for exercise, socializing, and competitive play. (Photo: PhotoNews/Clark Brooks)

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by Paul Arco
OSF Healthcare

ROCKFORD - With warmer temperatures starting appear more frequently in central Illinois, it means with the arrival of Spring another golf season is upon us. And that has many golf enthusiasts racing off to area courses.

Before tossing the clubs in the trunk, however, the first priority is getting your body ready for the long season. Hopefully, you’ve maintained some level of fitness during the winter. But if you spent the past few months watching Netflix from the couch, experts have some important advice in order to keep your body injury free, especially to start the season.

“I would just start a stretching routine," says Matthew Davidson, a physical therapist with OSF HealthCare. "Start there, work on flexibility a little bit, range of motion, try and do what you can to counteract that stiffness that you seem to get over the winter months. Cardiovascular exercises are really good because they can not only build up that system, but improve blood flow and help with weight loss for those who might have gained a few pounds over the winter."

For the most part, golf is a relatively safe sport, but injuries can happen, especially as a result of not using proper form or technique. Most golf-related injuries involve the lower back, shoulders, wrists, and elbows. 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. That’s why it’s important to start making changes immediately. Flexibility is the key. It will promote mobility, which helps joints throughout the entire body.

"First of all, depending on your fitness level you might want to start with nine holes before 18," says Davidson. "You might want to go to the range and walk between the range and the putting green. As far as a walking routine, start with five or 10 minutes. Walk your dog around the block and increase the distance and ramp it up from there."

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.

Jenna Dombroski sinks an easy putt during the Champaign Central Class AA golf sectional. The Centennial High School junior finished in second place qualifying for the girls' state golf tournament. She finished the par 76 course in Savoy, IL, with an 80 back on October 8, 2007. Photo: PhotoNews Media/Clark Brooks

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"One of the main things we do is sit," says Davidson. "We sit at our desk, we sit and watch TV, and we sit to relax. Golf is all about maintaining really good posture. Get to the golf course early, try a few swings, and go to the putting green. If you have time, go to the driving range and start with the smaller irons and work your way up to the driver and not just on the first hole with the first swing."

And remember to swing properly. The keys of a good swing include good posture, a stable lower back, and a slow relaxed swing. Most injuries that happen on the course are a result of poor form and an incorrect swing. An early-season injury, especially during cooler temperatures, can really set back a golfer for a period of time.

"Muscle strains, if they’re simple, can take anywhere from a few days or if they’re severe a month or longer, it just depends on the person," says Davidson. "My advice is to use pain as your guide. If you’re feeling something isn’t right don’t try and go out there and be a hero. Rest up, ice, use heat, whatever you need to do to manage it. And if it doesn’t improve, certainly go see your physician."

For more information on preparing for the golf season, click here.

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The bugs are on their way back, three ways to prepare for unwelcomed insects in your home

StatePoint Media - It is easy to believe that bugs simply disappear during the winter and colder months in the Midwest. The truth is that many bug species have evolved to survive all year long, sometimes hiding in the warm nooks and crannies in and around homes. Others go into a hibernation-like state.

With much warmer temperatures and sporadic unseasonably warm days during the past week in central Illinois, household pests like ants, roaches, and centipedes are making their way back into homes or coming out of hibernation.

"Bugs can be a lot smarter and more resilient than you may realize. Even if you don’t see household pests right now, some may still be waiting in your home for those first warm days to signal them to become active, search for food and find a mate," says Emma Klingman, senior products research at Zevo, a maker of pest control products with naturally-inspired ingredients you can feel good about.

To prep your home for bug season and outsmart pests, follow these three steps:

1. Tidy up: Household pests love snacking just as much as people do, but you don’t need to play host to them. After meals, wipe down tables, counters and other kitchen surfaces. Be sure to regularly sweep and vacuum crumbs, as well as mop up to eliminate sticky food residue. Keep a tightly-fitting lid on your garbage bin, and rinse cans and jars before recycling them.

2. Be ready: Even an immaculate home will face pest problems at some point. That’s why it is important to have tools on hand to catch a problem early, before it becomes a much bigger one. Zevo’s Instant Action sprays target and shut down biological pathways found in insects, not in people or pets. Likewise, the brand’s traps use a UV and blue light system to attract and capture flying insects, and they have a discreet design that can serve as a bouncer at your home’s entry points. It’s also smart to use these traps in potential problem areas, such as near trash cans and fruit bowls and near toilet bowls and drains.

3. Safeguard the yard: Defending your yard from pesky pests will not only improve the comfort of your home’s outdoor spaces, it will help prevent insects from finding their way indoors. Be sure to eliminate standing water by properly tending to your lawn and by periodically clearing downspouts of debris. Any water feature in your garden should use running water. If you have a patio or deck, consider screening it in. If you don’t love the look of screened walls, installing ceiling fans can be an effective alternative. Run the fans whenever you entertain to deter unwanted guests, such as mosquitos, from crashing the party.

Of course, it’s always a good idea to apply bug repellant when spending time outdoors. Find a formula that will be easy to use, such as the new on-body products from Zevo, which include a pump spray, aerosol and lotion. They offer eight hours of protection from mosquitoes and ticks and are lightweight, odorless and not sticky.

For more usage tips and more information, visit https://zevoinsect.com and follow on Facebook, TikTok and Instagram (@ZevoInsect).

"As we usher in gorgeous spring weather, it can be an especially challenging time of year to keep bugs at bay at home. But with the right tools and strategies, you can help prevent and combat infestations as they arise," says Klingman.