Last year Tiger Woods had to withdraw from Honda classic suffering from “low back pain and muscle spasms”. He underwent micro discectomy for a pinched nerve in his low back.
After surgery and re habilitation he rejoined the tour and felt fine until he tweaked his back on the ninth fairway playing at the Firestone Country Club. Back pain, unfortunately, is extremely common in the golfing community.
There is a gross misconception that a game of golf is a stroll in the park. A lot of people think that golf is an old men’s game, and golf isn’t really a sport, it’s more of a past time or a hobby. Golf swing, on the contrary, is a very athletic movement. And to have an athletic movement, we need to have a nice athletic address position, particularly when you’re trying to hit the golf ball a long way, and trying to generate a lot of power.
You will also know that to keep an optimum posture and to hit the golf ball pure, you will have to be reasonably strong and supple. Most injuries occur when you are neither.
Over the years I have treated golfers for various conditions. The most common are low back, shoulder and neck pain. Golfers elbow and general elbow pain. Foot pain and plantar fasciitis.
My advice is exercise and be fit to play golf and not to play golf to get fit! The bottom line is this… TRAIN THE WHOLE BODY THREE TIMES A WEEK.
Forget “I have to get my core stability first “. The whole body is a core. One can’t focus on one body part and forget the others. The whole body fires in sequence.
Full-Body Lifting for Power off the Tee
Perhaps the most important physical movement necessary for building full-body strength involves properly picking up a heavy weight off the ground, and raising it above your waist, shoulders, or head. This produces muscle contractions throughout the body and provides an important gravitational stimulus for bones.
Lifting heavier weight with fewer repetitions increases muscle strength and bone density better than lifting lighter weights with higher repetitions. This full-body approach to strength is the opposite of isolation exercises—those that attempt to produce six-pack abs and bulging biceps. High-rep workouts may bulk you up, but may not be significant enough for bone health or adequate for strength gains. The typical gym workout, including free weights and the various types of high tech machines, is actually artificial because it does not mimic a natural workout.
Each apparatus, for example, trains a particular muscle or muscle group—such as the pecs, quads, hamstrings, or abdominals. In nature, you would not regularly isolate a muscle or muscle group for any length of time. This approach is not recommended for the healthy golfer, unless you have a particular problem, such as the need for rehabilitation where a therapist can help provide a specific workout.
Finally a piece of advice I would like to share with all the golfers. Before you Tee off, get to the course twenty minutes earlier. Stretch, warm up and hit a few balls in the nets. I guarantee you a better score!