The golf season has been in full swing for quite a while now. If you are a golfer, it is not uncommon to start feeling some aches and pains this time of year. In the physical therapy clinic, we see numerous golf related injuries, ranging from low back pain to shoulder problems to elbow pain, just to name a few.
Golf injuries occur when we rapidly or repeatedly strain tissues (muscle, tendon, or ligament). If a certain tissue or multiple tissues can not tolerate the load being applied, we start to develop an inflammatory response, perhaps scar tissue formation, and eventually we feel pain as a result of this. This may prevent the golfer from being able to swing a club. Or, perhaps even worse, result in the golfer changing his or her swing mechanics and thus beginning to stress other tissues that may not be prepared to handle the new demand placed on them.
It is important to realize that the golf swing is one of the most difficult movements in all of sports. It demands complex movement of the body and a high degree of coordination to integrate the movements in a precise sequence. If a golfer lacks flexibility or mobility in one region, or is too weak somewhere else, then it becomes nearly impossible to swing the club as it is designed to be swung. Not only will this result in hitting bad shots, but it significantly predisposes the golfer to becoming injured. To put it simply, the swing plane of the club can be altered by tight tissues. Once the club is off plane, it is nearly impossible to recover.
Here are some common deficits amateur golfers have that may result in injury, as well as those pesky slices, blocks, and hooks!
- Weak hips: A good golf swing starts with good posture. If posture is bad at address, the swing is destined to become off plane. The hips, or more specifically the Gluteal muscles (buttock muscles), are vital in maintaining posture and keeping our low back in a strong and safe position. They also play a huge role in the weight transfer as we shift our weight from the backswing to the down swing.
- Tight hips: Just like a Gluteal deficit, tightness around the hips is extremely common, especially in males. If we lack hip flexibility (or mobility at the hip joint), then we can not internally rotate sufficiently over our back leg on the backswing, or over the front leg to produce a high finish or follow through. This also places increased demand on the spine, and makes for a far less efficient golf swing.
- Stiff thoracic spine: This is our “mid back,” an area that tends to become stiff and slightly rounded forward from poor postural habits. If we lose mobility here, we can not rotate our upper body properly on the take away, and usually we compensate by over-rotating the lumbar spine, or by putting an increased demand on the shoulders and arms.
- Tight shoulders: Tightness at our pectorals, rotator cuffs or latissimus dorsae muscles can severely limit the range of motion required at our shoulders to keep the club on plane and reach our full backswing, as well as to follow through correctly.
Those are just a few areas where many amateur golfers may need help. If you are a golfer and have been “playing through the pain”, now is the time to see one of our physical therapists or personal trainers for a one-on-one evaluation. Or, maybe your game has “lost some distance”. Our staff can work on these areas with you to develop a more efficient and powerful swing. If you have any questions please feel free to email me; brad@jointventurespt.com.