GETTING BACK TO GOLF
Sinéad discusses what we can do to prepare ourselves for an imminent return to the golf course . She discusses some tips on how to improve quality of movement, which ultimately opens up doors to improved golfing performance and reduced risk of injury.
Peak golfing season should have reached us by now and, more than ever, our recent weather has been giving those in winter hibernation the itch to re-emerge and hit a few balls. Credit to those who braved the elements throughout the winter and continued to play. Due to current physical distancing however , we all find ourselves in an unfamiliar situation whereby the sun is shining, the weather is warm and the condition of the courses are sublime, yet the most action we are getting is chipping a few balls into a bucket on the back lawn! Young or experienced, we are all in the same boat but that’s not to say we can’t be engaged in dropping the handicap until May 18th comes along.
There are no age restrictions in golf which could mean you’ll be walking those courses for 40+ years of your life if you stick with it. It is no easy feat to complete the round either. You will walk between 8 to 11 kilometres on the average course – not including the step count incurred looking for your ball!. Add to this having a trolley in tow or carrying your bag and we have a physically demanding few hours of activity. The golf swing itself is a complex movement that our bodies have not been designed to repetitively do and so it is vital that we train them in preparation for the demands we will put on it. Would you run a marathon without training for it?
Amidst all of the madness, a unique opportunity presents itself to adjust and improve our movement patterns, mobility and prevent injuries within the boundaries of our own back gardens. Physical conditioning is not restricted to strength training and the implementation of a daily routine can make significant differences to your game. As a club or casual golfer it is likely that you have the biggest gains to make and you will find you will gain some longevity by having correct movement patterns while most importantly not putting your body under the same stress hitting the shot.
You keep mentioning movement patterns, what do you mean?
Our bodies have been provided with 7 basic movements of which we rely on to carry out basic everyday tasks. These include pulling, pushing, squatting, lunging, hinging, rotating and walking. The majority of daily tasks we take on are relatively simple and we complete them without giving a second thought to their execution. Sometimes tasks become more complex and we think about it a little more. The more complex the task the more important the execution of these movements become to prevent injury. A large part of the game of golf is based on the execution of the seven basic movement patterns in a finely controlled manner and often in synchronisation. Mastering these patterns, even before looking at your technique should go a long way in improving your game.
How do these movement patterns contribute to my game?
I am going to take you some of these movement patterns today and explain briefly how analysing and targeting their development has the potential to make some gains. Screening helps to identify areas for improvements and your physiotherapist can then provide you with a tailored program based on your own needs. The key to executing these movements is not mastering the movement itself in one go, but improving elements within it, which is where your physiotherapist or coach can educate and guide you.
MOVEMENTS
In today’s piece we will look at the squat and hip hinge specifically. Keep an eye out for Part 2 of our Golfing Series in the coming days where I will discuss the importance of pushing, pulling and rotation and how it relates to golfing efficiency and performance.
Overhead Squat
An overhead squat is a total body movement that requires adequate ankle, knee, hip and shoulder mobility. In addition to this it requires midline control and both upper and lower limb strength. Don’t let the photo deceive you, this movement isn’t easy. It is however one of the fundamental movements that will be screened across many sports because it tells us so much about our strengths and/or areas for improvement.
How does this translate back to my swing?
During a golf swing we are asking our body to maintain midline control while our arms raise up over shoulder height to generate the force required to hit the ball. The overhead squat demands something very similar of us. Our aim is to maintain correct posture, with arms overhead, thereby reducing the load on the lower back and thus reducing the risk of injury.
Hip Hinge
Another one of the most fundamental movements in golf is the hip hinge. It is ability to bend forward at the hips while maintaining a neutral spine and continuously engaged core. This is then followed by a powerful but controlled extension or thrust forward of the hips. The hip hinge is often tested through a toe touch test and it resembles a dead lift exercise. Similar to the overhead squat, the hip hinge demands the full use of major muscles. Motor control, hamstring flexibility and glute and core strength play a major role in the successful execution of this movement.
The below can be done with or without a resistance band
How does this translate back to my swing?
This one needs little explaining. The hip hinge is the basic set up of a golfer prior to taking the swing. Not only do you need to be able to hip hinge, you need to be able to maintain it while the body rotates throughout the swing. Losing that hinged position can lead to a stand up in the backswing or downswing and consequently affect the quality of your shot/technique. It is here that compensations often come into play and the risk of injury increases. Research by Gulgin et al (2014) has reiterated this showing that a failed toe-touch test is strongly correlated to early extension in the downswing.
Keep an eye out for Part 2 of our Golfing focus in the coming days where I will be discussing the importance of pushing, pulling and rotation and how it relates to golfing efficiency and performance.
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