PUTT RUT
Improving sub-par fitness on the course.
It’s a cherished weekend release, land where business bonds are sealed or, according to sportswriter John Feinstein, “a good walk spoiled.” Any way you slice it, golf is one of society’s most coveted pastimes. On the course, it can be hard to decipher what differentiates those who pencil in at the top of the scorecard, from those that can’t hit a fairway or pressure putt to save their life. You’d be hard-pressed to find a golfer that would turn down lower scores, fewer injuries and longer distances off the tee. This begs the question: What is golf fitness and how does it apply to the average, everyday golfer?
Basketball, football, soccer, and marathon running all require different conditioning methods for optimal performance. The unique demands of a round of golf incorporate the entire body, particularly the arms, legs, spine and neck. The golf swing is a movement of precision, further complicated by speed, requiring a relatively high degree of coordination between all of the moving parts. If one part isn’t moving properly due to lack of motion, strength or timing, then the entire shot can suffer, not to mention a golfer’s back, hip or shoulders. When one aspect is off, then another must compensate, often producing alterations in the swing plane, ball contact and ball flight.
Poor body alignment, strength, flexibility or balance cause troubled swing mechanics, which lead to higher scores. The common goal of golf fitness is to correct or enhance the body’s ability to perform the correct golf swing, though, as any PGA master might tell you, this can be easier said than done.
An evaluation must be made to target deficits. Incorrect evaluations can obviously lead to incorrect fitness programs. For instance, if lack of shoulder flexibility is your primary golf-related deficit and instead you perform strength training, the deficit will not be addressed. In fact, it can get worse, causing even greater alterations to your swing. This holds true for each nuance of the swing and body mechanics.
The process for achieving overall fitness includes an assessment of, and development or enhancement of coordination, balance, flexibility, strength and other attributes required for performing such a complex movement as the golf swing. Endurance for walking and avoiding general fatigue is another goal.
The everyday golfer is most susceptible to injuries of the lower back and elbows. While commonly known as “tennis elbow”, pain on the outside of the elbow is quite common in golfers and can be treated with conservative management like stretching, icing and rest. The cause will need to be determined or the athlete will likely experience a recurrence of pain when play is resumed. Lack of flexibility in the shoulders and an overly tight grip are common causes of lateral elbow pain in golfers.
Lower back pain is also common on the course. Actually, it is estimated that 80 percent of the general population will suffer from at least one episode of lower back pain. Due to the high degree of rotation and bending, golf can be especially hard on the spine. Improving flexibility in the hips, upper back and shoulders can relieve some of the strain routinely experienced by golfers. Lack of mobility in these areas can injure the discs between the vertebrae, ligaments and muscles of the lower back. Much like tires worn by poor alignment, the lower back can be stressed by poor alignment of the body. The proper resolution for your car wouldn’t be to continually replace the tires, but rather to fix the alignment. The same holds true for golf injuries. The pain might be in the lower back or elbow, but the problem lies elsewhere.
While carrying your clubs can increase the number of calories burned during a round of golf, it can also increase the fatigue of important stabilizing muscles of the spine. These same muscles are highly active during the golf swing. The best long-term advice for those who walk the links, is to use a pull cart. If you still prefer to carry your bag, lighten your load by removing unnecessary items. Using a cross-strap model that allows the bag to be carried over both shoulders will spread out the weight. As with any lifting, using the legs and keeping the back stable is the best strategy for protecting the spine.
Here are a few ways to incorporate fitness on the links:
1.) Develop and maintain shoulder flexibility. A basic stretch is to pull the left elbow across the body toward the right shoulder. Hold this for 30 seconds and repeat 3 times. Follow the same steps with the right elbow.
2.) Stretch the hamstrings. Sit on a chair with the lower back straight. Gently straighten one leg until a stretch is felt on the back of the thigh. Do not let the lower back round. Hold for 30 seconds and alternate legs for 3 repetitions each.
3.) Work on upper body rotation. Sit in a chair with your arms crossed in front of the body. Gently twist the upper body and shoulders to one side while looking straight ahead. Hold for 30 seconds and repeat 3 times on each side. Again, keep the lower back straight throughout the movement.
4.) For general health, begin a walking program. Start with a distance you can handle comfortably. Add about 10 percent in distance or time each week until you reach 45 minutes per day. Do this on non-golfing days if you plan to walk the course or daily if you ride a cart.
5.) Take water on the course with you. Staying well hydrated helps lumbar discs hold up under the demands of the golf swing. Maintaining hydration throughout your round will not only help your feel your best, but it will also help you recover for a great round the next day.
While getting a golf-specific fitness assessment and individualized program by a physical therapist won’t transform you into Tiger, it might be just the ticket for improving your swing and skills. Fore!
