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Preparing Your Body for Golf Season

Preparing Your Body for Golf Season

Wednesday, Mar 16, 2022

By: Corey Podbielski, PT, DPT, OCS. Gaylord Specialty Healthcare

The unofficial (or official!) start to the 2022 golf season is upon us. With the Masters kicking off in Augusta, Georgia on April 4th, you can be sure that golfers are feeling the itch to hit the links sooner than later.

Caution! If you haven’t picked up a club and/or kept up your training during the off-season, those first few swings could hurt a little or a lot! The good news is there’s still time to prepare your body for the golf season and, of course, Gaylord Physical Therapy can help too!

Did you know there are more than 26 million golfers in the United States, with an estimated 25% over the age of 65? That’s a lot of golfers! It also means a lot of potential injuries. Not surprisingly, low back pain is the number one injury sustained by golfers, accounting for up to 34.5% of all injuries. Of course, it’s also not the only body part – shoulders, elbows, hips, knees, feet, and ankles (to name a few!) – are also known for injury.

But that shouldn’t stop you from getting your rounds in. If you put some extra work in now to prepare your body for the season, you’ll be in much better shape when you step on the course.

First, it’s important to understand why we hurt. Golf is a series of maximum and sub-maximal effort shots through large degrees of range of motion. In other words – the entire body is used to execute a golf swing is a complex and coordinated movement. When this movement is repeated often, stress is placed on the same muscles, tendons, and joints. If the body isn’t properly prepared, this might cause pain due to lack of flexibility/range of motion, strength, stability, power development, and/or training volume.

So, what’s the fix?

1.      Improve your physical limitations

·      Consider your current training volume and identify areas to address

2.      Train any high-stress areas

·      Implement a plan that includes exercises for low back, hips, and shoulders

3.      Most importantly WARM UP!

·      Try some squats, upper body rotations, and leg swings

Finally, don’t forget to get in front of injuries with physical therapy treatment. Gaylord Physical Therapy experts can also support getting you game-ready through the Titleist Performance Institute (TPI). TPI is the world’s leading educational organization dedicated to the study of how the human body functions in relation to the golf swing. 25 of the top 30 players in the world are advised by a TPI certified expert – and you be can too!

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