Summer is the season when many of us hit the golf course and discover that our golf clubs aren’t the only thing that worked better last year. For all its leisurely hype, golf is still a very athletic activity. It doesn’t take much more than a bucket of golf balls to cause a sharp twinge of pain in our backs. It also quickly reminds us of the forgotten off-season conditioning program we promised to begin when the last golf season ended.
Whether you’re an avid golfer or someone who’d be better served to stick to putt-putt, optimal health and mobility can improve your performance and limit the likelihood of injury.
How Physical Therapy Can Help Your Golf Game
As physical therapists, we work with golfers of all ages and abilities. With our expertise of the musculoskeletal system, we understand the unique stresses on the body and the mechanics needed for a successful swing from all yardages. As experts in injury prevention, we can assess each golfer’s mobility to help them perform at a high level while avoiding injuries and pain.
Physical Therapist-Approved Golf Tips
Arrive Early and Warm-up
Golf requires a rotational swing that generates club-head speed. The muscle contractions that create this swing culminate the ideal ball strike and trajectory off the club. Limitations in joint mobility can and will negatively impact swing mechanics. Limitations in the mobility to your joints can negatively impact swing mechanics, shot distance, and accuracy. Lack of flexibility can also lead to muscle injury. Always take at least 10 to 15 minutes to prepare your body for golf.
Address Your Aches and Pains
Nearly 7 in 10 amateur golfers and 9 in 10 professional golfers will suffer a golf-related injury at least once in their lifetime. That means you’re in good company when you prioritize your health and address those nagging pains quickly. The longer you wait, the longer the recovery can last. If you’re experiencing any aches or pains, seek treatment from your physical therapist.
Get In Your Steps by Walking the Course
Walking the golf course offers many health benefits. It allows you to stay warmed up and the physical demands of walking help to build and maintain strength and endurance, which benefits your heart health. It also allows you to approach your next shot in the direction of play. Fun Fact: The actual distance walked for 18 holes is usually five to seven miles!
Choose Supportive Footwear
You invest in your clubs and have your favorite brand golf ball, but what about those golf shoes? You won’t find a professional golfer wearing ill-fitting, slippery shoes, so why would you wear them? Your feet are the foundation of your swing, so choose a quality golf shoe that provides grip, traction, alignment, and stability. Since we’ve already talked about the benefits of walking, be sure they’re comfortable and offer good arch support too!
Get Fitted For The Correct Clubs
As in any activity, improperly fitted equipment can lead to poor performance, posture, and mechanics. Whether you’re thinking of playing golf for the first time or are a seasoned professional, choosing the right clubs is key to performance and safety. Based on your height, body type, and physical strength, a professional fitting might be right for you.
Carry Your Golf Bag Correctly
The average golf bag, loaded with golf balls, clubs, and rain gear weighs approximately 30 pounds. So, if you’re carrying that bag for 18 holes, take the time and effort to carry it correctly by following these tips:
- Keep the straps tight so the bag sits towards your mid back. The bag shouldn’t be resting on or below your hips.
- You should try to keep the bag as parallel to the ground as possible when you’re wearing it so you can have even distribution between both shoulders. Try to feel as if the weight is evenly placed on both shoulders.
Don’t Ignore Pain – Choose Physical Therapy
Working with a professional who understands the physical demands of the sport as well as your limitations and previous injuries makes perfect sense! Of course, we’re referring to a professional physical therapist! Many golfers wouldn’t hesitate to work with a golf pro, so why debate if working with a physical therapist can help?!
Golf requires a lot of time, effort, skill, and physical endurance. The explosive nature of the swing can put a tremendous amount of stress on your muscles and joints. You don’t have to be a professional to experience some of the most common injuries in golf. With help from your physical therapist, many of these injuries can be prevented.
Getting started is a click away, complete the form below or contact your nearest Bay State Physical Therapy office to schedule your evaluation!
