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Get Ready FORE the Golf Season
Author : Meryl Da Costa, Registered Physiotherapist, Clinic Manager Category : Exercise and Fitness
As the days start to get longer, we begin to think about our golf clubs that have been in hibernation for the winter. It’s now time to start to think about what we need to do to get ready for the golf season. There are the simple things like re-gripping your old clubs or looking for new ones if you are so lucky, and finding indoor golf ranges to practice.
Did you know that the single most important thing that people over look is themselves.
To execute the “perfect” golf swing, it requires a certain level of flexibility, balance, strength, coordination, endurance and power.
Did you know that common swing faults occur because of ones inability to maintain good posture as a result of a decreased flexibility and mobility of the shoulders, hip, spine and wrist’s.
Poor posture as a result of excessive stiffness in the spine or weak abdominal and back musculature will prevent the truck from rotating effectively which will increase the shear forces on the low back. This will cause the golfer to compensate by shifting their body weight to their front hip which can lead to pain in their hip.
When shoulder range of motion is restricted the body compensates with excessive spinal rotation which can create back injuries especially if there is a lack of flexibility in the spine and shoulders.
Likewise decreased flexibility in the hip can lead to injuries in the spine and shoulders.
Repetitive strain injuries are also commonly seen in the wrist when they are overused to drive and decelerate the golf club due to the lack of mobility in the spine.
To get your-self prepared for the golf season consider the following:
1) Participate in aerobic exercise 3 times per week for 30 minutes to prepare yourself to walk the golf course
2) Start a stretching program. This will help promote a more efficient swing by reducing some of the adverse forces that can be placed on your golf muscles and joint
3) Start a strength program. This will help to improve your posture and provide you with more consistent swing.
4) Rehabilitate any injuries left over from last season. Rest is good, but it will not correct any flexibility or strength deficits
5) If you are not sure what exercises are appropriate for you because of pre-existing injuries or medical conditions consult a physiotherapist. The therapists employed at Eramosa Physiotherapy Associates have excellent knowledge base and have extensive training that can get you ready for your up coming golf season
