BE A GOOD SWINGER
Ok, I couldn’t resist with this title and perhaps I got your attention a bit quicker? For you golfers out there – hooray, spring has sprung and courses are beginning to open up.
Golf may be considered a laid-back sport to some, but the high intensity swing and duration of the game must be taken into account. It is important to have a strong core, flexible shoulders and hips in order to have an efficient swing, prevent injuries and enjoy this popular, albeit frustrating, game. Here are a couple of commonly asked questions regarding our fitness and the sport of golf.
What muscle groups do people use when playing golf?
The golf swing incorporates almost every muscle and joint in the body! If we break the golf swing down, there are some key muscle groups that are important to consider. During the backswing: balance, joint mobility and muscle flexibility are paramount. While shoulder, hip, and trunk rotation are necessary to achieve the optimal backswing technique, other muscles provide stability and balance. The abdominals work to stabilize the spine and coil up the trunk in preparation for the powerful downswing. The hip (quadriceps and hamstrings) and shoulder muscles (abductors and external rotators) on the trail-side are actively working to prepare our bodies for the next phase. The downswing is a powerful and fast motion that requires coordination and strength. Our hip, thigh and calf muscles help stabilize the knee, rotate the hips and transfer load onto the lead leg. The shoulder and torso muscles generate power and speed for contacting the ball.
Finally, the follow through phase is mainly a deceleration of the body after impact. Many of the same muscles work eccentrically (controlling movement while they are lengthening) to slow down the body, protect joint range of motion, and maintain balance.
What are the most common injuries with golf?
In the upper body, shoulder injuries are common. Typically, these involve the shoulder rotator cuff muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles are the core stability of our shoulder joint. More often on the lead shoulder, these muscles can be overtaxed by improper technique, such as excessive shoulder elevation during the back swing. Poor trunk rotation and over swinging can also overuse these muscles and cause injury. Elbow injuries, such as tendonitis issues, can develop due to poor grip technique, frequent repetition, and taking deep divots. Wrist tendonitis, carpal tunnel syndrome, and thumb injuries are mainly due to excessive grip pressure and poor grip mechanics.
In the lower body, knee injuries such as a meniscal tear or ankle tendonitis can occur due to the pivoting motion of the swing, improper weight shifting, and poor footwear.
The majority of injuries we see in golf, involve the back. 50% of injuries occur during the down-swing. This action has the greatest speed and force on our muscles and joints. Typically, the lower back, elbows and knees are affected during this phase. The most damaging position for our lumbar discs is at the moment of impact when our spine side flexes and rotates. It is typically the trail-side that endures the most force, thus increasing the chance of injuries.
How to avoid them?
Since poor technique is a common theme with injuries, a lesson from a PGA teaching professional would be helpful. Maintaining adequate flexibility in the shoulders, trunk and hips allow the stabilizing muscles to perform more efficiently. Incorporate stretches that target back extension, trunk rotation, hamstring, hip flexors, and hips. Stretches that target shoulders, forearms and neck are preventative as well.
Strengthening the shoulder rotators, trunk muscles, and the hip muscles would greatly enhance joint stability, technique and coordination. Performing strengthening exercises such as shoulder external rotation, upright row, and hip abduction utilize these muscles.
Research shows that the limiting factor to how powerful the spine can move, is the strength and function of the abdominals. By activating these muscles throughout the golf swing, the trunk will have more power and spinal protection. A good start would be to simply draw in your lower abdomen towards your spine while addressing the ball and throughout your swing. Exercises such as oblique curl ups, front and side planks are great spinal stability exercises for core strengthening.
If your season is cut short with a current injury or you would like to prevent future injuries, the physiotherapists, massage therapist and personal trainer at Bragg Creek Physiotherapy would love to help get you out on the links.
Jennifer Gordon (BSc.PT, GunnIMS, AFCI)
Physiotherapist – Bragg Creek Physiotherapy
www.braggcreekphysio.com
