It's that time of year again that many people will head off to the links without getting their body sufficiently prepared for the golf season. An injury early on in the year can create trouble for the entire golf season. I have been asking my patients that golf what they have done specifically to get their bodies in shape for the upcoming season. Most of them did not have a good answer which prompted me to make that the topic for this issue.
When we tee off and hit long iron shots we often swing with 80% of our full potential. There are many muscles involved in the golf swing and on an average 18 hole golf course we could be taking these large swings over 50 times. Without proper preparation this could leave the body in a "bind" (literally).
I think there are three major categories of importance when preparing for any athletic activity: body alignment, overall flexibility and core stability. The proper combination of these things will prevent most injuries and keep you swinging well into your golden years. Let's talk about the importance of body alignment first.
I often refer to the postural screen that I do on each office visit as the "I" test. This is simply an evaluation of the level of the shoulders (the top of the "I"), the level of the hips (the bottom of the "I"), and the alignment of the spine (the vertical portion of the "I"). The most obvious application of this check is with the level of the shoulders. In my experience I have found many people to have uneven shoulders that do not always coincide with handedness. (For example, I have seen many right handed people have a left low shoulder). This would pose as an immediate challenge for any golfer as it will affect the entire back swing and follow through. The pelvis acts as a foundation for the entire spine and if it is out of alignment it can pose challenges with weight distribution and stability. With any pelvic misalignment present, the bones of the lower back will have a rotational misalignment that will affect the body's ability to rotate and move properly. A lack of rotation on the back swing will limit the torque produced by the body and limit the distance of the ball. Misalignment of the neck will challenge the body to keep the head still while the rest of the body is twisting. Misalignment of the mid-back will again affect the back swing and also affect the rest of the shoulder girdle. Golf is hard enough as it is, so get checked by your chiropractor regularly to ensure your body is aligned the way it should be.
The next issue is flexibility. For maximum results your body must be able to twist with ease. Flexibility of the trunk and shoulder girdle is especially important when it comes to golf. I have found certain yoga postures to be helpful in maintaining flexibility of theses areas. Go to a class for best results. How do you know if you are doing it right from a video? There are many stretching guides out that are also specific for golf.
Golf is one activity that requires a tremendous amount of core stability. If your core is not strong it can create problems in the body ranging from lower back dysfunction to golfer's elbow. Again, this is not the forum to describe the best exercises. If you are at a gym, ask one of the trainers. There are many stability ball exercises that work very well here. Your chiropractor will also be able to give you the most pertinent exercises for your body. Everybody is different and most people are at a different level of conditioning so I do not believe this is a topic of one size fits all. There are many great Pilates classes, stability ball classes, etc. so find one that is suitable for you.
I have found with the golfers I have in my practice, this combination has helped them stay healthy and injury free for the season. Many of these folks have reported better scores and longer drives when all three have become incorporated. Golf may be placing more stress on your joints and muscles than you realize so make sure your body is ready for the challenge. This is another case where and ounce of prevention is worth a pound of cure! Have fun and good luck.
Dr. Jason Plotsky
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