Your Low Back and Golf
The sport of golf involves the use of every part of your body. From having to properly plant your feet on the ground, to the twisting of the back and hips, to the movement of the arms; it works the body from the toes to the fingers. Because of this, there are many areas of the body that are susceptible to injury. The low back is one such area (not just in golfers) that can be problematic.
How can you keep your back from getting in the way of your golf game?
Your low back as well as your abdominal area are central to the game of golf since they help you generate and set your golf swing in motion. If your low back hurts, is weak, or too tight, it will not be able to function to its fullest capacity. Because of this, another body part such as your shoulders will work harder than needed to help generate your swing. Imagine how your swing would be affected if you could not move your back and you could only use shoulders to swing your golf clubs.
Why Stretch? This goes a long way in keeping the back healthy and loose. While it is important to warm up and stretch before playing golf, stretching can be performed between holes, while waiting for someone to tee off, as well as, after you are finished with your round. This is an excellent time to stretch because the muscles are warm and loose and will usually yield better results. By stretching after a round of golf, it will help aid in recovery for activity the next day, since the muscles will be looser from the previous days activity.
What Should I Stretch? Many of the muscles that are influential on the back run from the hips into the legs. If these muscles are tight, they will pull on the hip area which can cause the low back to overcompensate. Once this happens, the muscles in the low back work harder than they need to in order to keep the back upright. Some of the more influential muscles on the back include your hamstrings, illiopsoas, adductors, and pirifromis. These muscles can be stretched using no equipment at all and can be done on the green!
Why Strengthen? The muscles of your low back and abdominal region are very important since they help generate motion to swing the golf club. If these muscles are weak, the back will have a harder time staying in proper position. When looking at the nature of swinging a golf club, there is a lot of motion through the back. These muscles need to be strong in order to balance and stabilize the body due to the momentum and changing positions of the golf club. If the low back/abdominal area is weak, it will allow the back to shift unnecessarily in any direction. This motion, which will ultimately throw off your upper back, shoulders, etc., leading to a less effective golf swing.
What Should I Strengthen? Some of the muscles that need to be targeted include your lower back paraspinals, rectus abdominis, abdominis oblique, as well as the internal and external hip rotators. Some exercises that can help strengthen these muscles include pelvic raise types of exercises (for the low back and rectus abdominis), horizontal chops which are great for the abdominis oblique (imagine swinging a heavy club in a horizontal plane across your body), as well as bridging exercises.
| Spotlight: Active Isolated Stretching (AIS)
Stretching the hips and gluteal muscles. Active Isolated Stretching (AIS) is an active method of stretching where the stretch is repeated 12-15 times and held each time for about 2 seconds. This type of stretching is much different than the static type of stretching that we are used to where we hold a given stretch for 20-30 seconds. The benefit of AIS is that it gradually warms up the muscles, helping blood flow in and out of the muscles. Instead of taking a muscle to its maximum stretch right away, with AIS you start light and gradually increase the range of motion of the stretch. You will see and feel your flexibility and range of motion increase. In most cases, greater flexibility can be achieved than using the traditional method of static stretching.
Stretching the hamstring muscles. |
Injury of the month: Medial Epicondylitis (AKA Golfers Elbow)
What is it? Pain that is described as being pin point and localized on the inner portion of the elbow at the medial epicondyle, which can be felt as a bump of bone on the inner portion of the elbow. The medial epicondyle is located on your humerus or upper arm bone. Often times, there will be associated tenderness or weakness in the muscles of your forearms that flex your wrist.
How is it injured? Usually due to overuse or repetitive stress activities that use your elbow, wrist, hand, or fingers. Golf, as well as, activities where there is a heavy amount of hand gripping/grabbing such as rock climbing and using tools like screwdrivers will cause this as well.
What causes it? Your wrist flexor muscles originate at the medial epicondyle of your elbow and run all the way into your hand. When you flex your wrist, the muscles contract which cause a pull on the medial epicondyle. The more intense and longer you use your wrist and hands, the more stress that is exerted on the medial epicondyle. As the forearm flexor muscles are overused, they can become weak and chronically tight, placing even more stress on the medial epicondyle. 
How is it treated? Using deep tissue massage type techniques such as Active Release Technique® (ART®) and Graston® to help stretch and loosen the wrist flexor muscles in an effort to relieve tension from the medial epicondyle. Kinesio Taping can be used as well to help support as well as guide the wrist flexor muscles through proper range of motion. Exercises are also incorporated to strengthen the elbow, wrist, and hand.
Treating medial epicondylitis with ART®.
Stretch of the month: Forearm/Wrist Flexors
What does it stretch? The forearm/wrist flexor muscles that runs from the inside of your elbow to your hand.
Why should you do it? We use our hands for many activities though out the day, whether it be for work or play. Because of this, the muscle group is overused. Most of the injuries to the forearm flexors are very chronic in nature.
How should you stretch it? Begin by holding your right arm straight out in front of with your elbow straight and palm facing up. With your left hand, grab your right fingers and pull them down/bend them backward. You can pull all of your fingers at once or you can stretch by pulling each individual finger. The stretch should feel tolerable but never hurt. Hold the stretch for 2 seconds and repeat 12-15 times feeling a tolerable stretch with each repetition.
Note: If you experience elbow pain with this stretch, slightly bend the elbow. This will remove tension from the elbow and place more of a stretch on the wrist as well as the forearm flexor muscles themselves.
"Helping you reach the finish line pain free!"
If you have an injury, or a previous health condition, check with your doctor before performing any of the information mentioned in this article.
Dr. Bradley R. Schmidt, D.C.-As a three time Ironman Hawaii finisher, as well as, a college cross country runner, Dr. Schmidt has suffered his fair share of injuries. He enjoys sharing his first hand injury experiences from training and racing, incorporating them into the treatment of his patients. Dr. Schmidt also incorporates techniques such as Active Release®, Graston®, Active Isolated Stretching, and Kinesio® Taping. By combining athletic experiences and effective treatment techniques, Dr. Schmidt is able to understand and help athletes and patients reach the finish line pain free!
Questions? E-mail us at drschmidt@excelsporttherapy.com or visit www.excelsporttherapy.com
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All information copyright Dr. Bradley R. Schmidt, D.C.