Shake off the Rust! Make Sure Your Body is Ready for Golf Season

Saint Vincent physical therapist and sports medicine specialist give advice on returning to golfing

WORCESTER, Mass. – As golfers living in the Northeast, we tend to get antsy around this time of year with thoughts of returning to the golf course. The calendar may say it is golf season, but more importantly, is your body ready to hit the links? Chances are, if you have not maintained your golf-fit body throughout the winter months–or for any extended amount of time–you have some layers of rust to shed.

Preparation is Key

“If you think it’s good to step up to the first tee with the grip-it-and-rip-it mentality, think again,” says physical therapist Robert Pano of Saint Vincent Physical Therapy at Northborough Crossing.  “The golf swing is an incredibly complex movement involving nearly every body muscle. Bad swing habits can lead to nagging injuries that can be difficult to eliminate. You need to prepare your body for the season before your first tee time.”

Boost Your Balance, Strengthen Your Swing Stretching

Cardiovascular workouts and strength training go a long way in keeping your game on par. However, golf-specific balance, stability and body awareness exercises are essential–especially for those awkward lie conditions on a steep upslope, downslope or edge of the bunker. “Stability is vital in holding your lower body while getting enough torso rotation in the swing to achieve a solid impact on the ball. Do the work now, and not only will your body thank you, but your golf game will too,” says Pano.

Increase Your Distance and Your Accuracy

According to Pano, re-introducing your lower body to the ground through activation drills will wake up the muscles that maintain a solid base and prevent excessive movement–such as swaying–in the swing. A stable base helps your golf game in many positive ways.

• The more stable your lower body is, the harder and faster you can swing, generating more power at impact.
• More power equals more distance–and what golfer doesn’t want that?
• Increased stability leads to increased accuracy. By reducing extra movement at the knees, hips and upper body, there’s a far better chance your club will be where you need it to be at impact.

“These drills don’t require a gym or a lot of space,” explains Pano. “The goal is to become more aware of your body’s muscles and joints in relation to your golf swing. Once you know these muscles, it’s much easier to maintain a stable base throughout a more powerful swing.”

Pano recommends an assessment before trying these exercises if you have any physical problems that cause pain.

Orthopedic Surgeon and Sports Medicine Specialist C. Brittany Boisvert, MD, of Saint Vincent Hospital, cannot stress enough the importance of core health and stability for avoiding injuries in golf. Studies show that golf-related injury is far more common towards the beginning of golf season. This is why it is important to get back into shape after a long winter.

“Being a whole body activity, it is not surprising that a golf injury can involve any structure in the body including the lower back, neck, shoulders, elbows, wrists, hips, knees or ankles,” she says.

According to Dr. Boisvert, most golf injuries are related to overuse syndromes and poor swing mechanics. One of the most important aspects of good swing mechanics includes core stability and strength. “Our core muscles are needed to perform the movement and simultaneously stabilize while other body areas move. Impairments in the core muscles can lead to loss of proper postures, excessive side-bending, and over-rotation of the spine.”

Dr. Boisvert recommends the following 10 tips for golf injury prevention:

1. Always warm up with a few minutes of aerobic activity, such as brisk walking
2. Stretch the muscles in your back, abdomen, legs and shoulders before your game
3. Use over the counter medications proactively for arthritic joints before heading out on the course
4. When lifting your golf bag, bend your knees and lift using your legs, not your back
5. Use clubs that are the correct length, so you don’t have to bend or overextend your back
6. Wear soft spikes on your shoes for greater cushioning and shock absorption
7. Use a caddy or a rolling bag, if unable to walk the course whilst carrying clubs.
8. Bend your knees and use a golf club for support when stooping to retrieve your ball
9. Always stretch to cool down after finishing a game
10. Practice Yoga—a great training for all sports, but especially golf

In addition to preventing golf injuries, Dr. Boisvert strongly advises to keep hydrated while on the course. Drink plenty of water to avoid dehydration and wear sun block to avoid sunburns.

For more information about our orthopedic and physical therapy services, please visit our website at www.stvincenthospital.com.