If the current golf tours running round Europe has got you in the mood for golf then you should consider investing in the most important piece of golf equipment – the human body. A round of golf will involve you twisting, rotating, bending, pulling and lifting – all of which can trigger lower back pain.
Correct posture is vital for your game and for keeping you pain free. A poor stance will hamper your swing and place great pressure on your lower back. It is vital that you learn exercises to strengthen your core muscles and remember to bend at the hips rather than with your lower back.
If you are a regular golfer, you need to be aware that you can develop muscular imbalances on one side of your body due to the repetitive torquing on your spine. The slight squatting position required before a swing, requires strong muscles on the front on your thighs and flexible calf muscles. A personal fitness instructor will be able to teach you exercises to improve your fitness and core stability helping you to avoid back pain.
Perhaps you find that, after initial stiffness, you can easily play the first nine holes but by the last
nine you are experiencing arch pain, shin splints or general knee or hip pain. If so, you should look to your feet. In an 18 hole round of golf, the average golfer will spend approximately three hours walking, one hour preparing to hit the ball and only four minutes actually swinging to strike the ball. If the bones in your feet are out of alignment walking this five to six mile course on uneven grass can trigger problems throughout your body – even without perceptible foot pain.
Prescription orthotics (shoe inserts) allow for proper alignment and they can help reduce excessive motion in the joints of the lower extremity and back. And they can even improve your golf. In a US study, twelve experienced golfers wore orthotics daily for six weeks, and measurements were taken using an electronic device that measures club speed (club-head velocity or CHV) as the golfer swings. Use of the custom fit, flexible orthotics increased CHV by 3.5 miles per hour, translating to approximately a 15-yard increase in the distance the ball travelled in the air. Orthotic use also appeared to reduce the effects of fatigue associated with nine holes of golf, suggesting the potential for more consistent golf performance.
If you would like to deal with you golfing related back pain or have your gait analysed, then call our clinic to speak with one of our chiropractically trained practitioners. Our list of vetted and experienced personal fitness instructors can also advise on warm up exercises, core strength and flexibility training and nutrition to keep you fit for your game. In the mean time look at our website for a range of exercises and stretches you can do http://www.spinalcarecentre.co.uk/pages/members/ReliefPhase.html and http://www.spinalcarecentre.co.uk/pages/members/Correction.html
In fact we have worked with a local professional golfer David Salisbury who has over the years played at European level and is now completing his PGA qualifications and is right at the top of the order of merit! We have closely worked with David with both the care we provide in the clinic as well as working with his diet to optimise it for performance and to reduce the inflammation brought on by playing at the level he does.
Advice for Golfers from the American Chiropractic Association
1) Purchase equipment that fits. Don’t try to adapt your swing to the wrong clubs.
2) For female golfers: If you have ‘inherited’ your partner’s golf clubs, they might be difficult for you to use. Not only are the clubs often too long, but the shaft is often not flexible enough for a woman’s grip. Women typically play better with clubs that are composed of lighter, more flexible material, such as graphite.
3) For male golfers: It is a good idea to spend some extra time performing quality stretches before and after your game to increase your trunk flexibility. While men are traditionally stronger than women, they usually aren’t as flexible. Men need to improve their flexibility to maintain a more even and consistent swing plane and thus improve the likelihood of more consistent performance.
4) For senior golfers: If you show some signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.
5) Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing up straight; the back should not be twisted.
6) Wear orthotics. These custom made shoe inserts support the arch, absorb shock, and increase coordination. Studies show custom made, flexible orthotics can improve the entire body’s balance, stability and coordination, which translates into a smoother swing and reduced fatigue.
7) Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow for greater motion.
8) Warm up before each round. Stretching before and after 18 holes is the best way to reduce post game stiffness and soreness. Try the exercises on the website for range of motion and posture. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a stretching and/or exercise routine, see a chiropractically trained practitioner or fitness instructor who can evaluate your areas of tension and flexibility.
9) Use a power caddy. Choose an electric caddy to avoid carrying or pulling heavy golf bags.
10) Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back.
11) Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus increasing the risk of injury. Don’t smoke or drink alcoholic beverages while golfing, as both cause loss of fluid. Try to aim for 1 fluid oz. of water per 2 lb’s of body weight.
12) Take the “drop.” One bad swing striking a root or a rock with your club can damage a wrist. If unsure whether you can get a clean swing, take the drop.