Golf fitness is essential to playing good golf; it requires being injury free, strength & power, flexibility, focus and lack of undue stress.
For the unitiated, golf is not the gentle leisurely sport that it first appears. In fact it is a very tough game physically and mentally. Not like contact sports football or rugby but nevertheless it can be the cause of many injuries, especially to the unfit and the unprepared. “The major causes for injury are 1) poor physical conditioning. 2) Overuse (excessive play or practice. 3) Inadequate or improper warm-up. 4) Poor swing technique. Injuries to body tissue during the golf swing are caused by excessive tissue (muscle) tension, twisting or stress absorbed by the golfer due to impact of the club with the ball, or rock or whatever.” Larry Foster M.D. - F.A.A.O.S author of Dr. Divot’s Guide to Golf Injuries.
Golf fitness is something every golfer should think about. It goes without saying that the pros are constantly aware of it but the amateurs, sometimes not!
Prime causes of golfing injuries
Poor physical conditioning: Whether amateur or professional, golf fitness is essential. The drive off the tee produces immense forces along the length of body, affecting especially the hips, lower back, shoulders, arms and wrists. Poor physical condition means that muscles are generally weak, imbalanced and full of tension – tightness, restricting full range of movement.
Overuse:
Golfers generally love their game and many cannot play enough; if not on the course, on the ranges or practice greens. If you fire off twenty, fifty or a hundred balls on a driving range, it is a lot of repetitive movements for the same muscles and joints, and although ‘practice makes perfect’ it can also cause injury too, especially muscle tear. The same can apply if you simply play too much, especially if your body is not up to it - too much of a good thing!
Inadequate or improper warm-up:
So, you’re late for the game? You were late leaving home and the traffic has held you up. You’ve got work and family matters on your mind but surely a good game of golf will help you to forget them for the time being. You’re keen to play but you’re already tense on arrival. You hate keeping people waiting, especially when it is an important business connection. You’ve been sat in the car for nearly an hour and no time for any warm up today, oh maybe a few quick stretches in the car-park will do it! Of course a few stretches will not warm you up. You need to take some time loosening tight muscles and if you can't or don't want to do it at the club, do it before you leave. It is not only important for flexibility and overall golf fitness but it is good psychologically too. Exercise and
stretching
helps you to feel good and feeling good is a great way to go into a game.
Cold muscles:
Cold
muscles
contract and less blood flows to them, whereas warm muscles expand and soften because there is lots of blood flowing through them, supplying vital nutrients and oxygen for energy. Tension also inhibits movement because again muscles shorten and don’t have full range of movement. For sports people, the combination of cold muscles and tension is an injury waiting to happen. As already mentioned exercise and stretching before a game is essential and it warms up cold muscles.
It is also important to bear in mind about being warm on the course, essential on a cold windy day. How can you expect your body to perform well if it is cold? Wear something warm, especially around your trunk, the engine house of the body.
U.S.A. visitors click on the carousel for a great range of 'fitness for golf' books and DVDs
Poor swing technique:
I am not a coach but it is obvious that poor technique will put strains on muscles and joints. Most golfers worth their salt will pay attention to their swing but it is apparent to even my untrained eye that a number don’t get it right. The precision required from ‘address phase’ to ‘backswing’ and right the way through to ‘follow-through’ is vital not just for good outcomes but for the body too. When man progressed from ape-being to humanoid, I doubt whether the creator had golf in mind. And although the human frame is capable of perfecting the swing over and over, it is not a capacity we are born with. It has to be learnt and learnt correctly but in order to do this, the body must be in good condition without muscular imbalances and without undue stressful tension.
Any set of tight muscles will have a direct bearing on the surrounding groups of muscles and lower back especially. So if you suffer from lower back problems, even though you may not be suffering pain, you can bet you will have tight muscles in the lumbar region. Also if you drive a lot or sit behind a desk all day, you'll probably have tight lumbar muscles. In fact if you lead a sedentary life, you've probably got tight muscles everywhere!
Some essental reading about
back problems
- how to prevent golf injuries and also how treat them. Also books on golf fitness training.
Golf equipment, accessories and clothing at discount prices.Selling major brands such as Ping, Callaway, Taylor Made, Mizuno, Titleist, Powakaddy, Galvin Green and many more online by mail order and from our shop at Viaduct Estate Road, Carlisle.
Good swing technique is not just about repetition of movement; it is also about the preparedness of your body (how prepared your muscles are for action) and your mind (how stressed you feel). Our mental attitude affects everything and undue
stress
will inhibit play and reduce performance levels.
Massage
not only loosens tight
muscles
bringing fresh blood to muscle tissue, it also decreases recovery time after injury and hard training. Massage is not only relaxing but also gives a psychological boost to the recipient because it relieves stress. If you are to play in a tournament, it is best to have a
deep tissue massage
two days before for the best effect. Get a good massage a day or two before a game and find out for yourself. Better still, use massage as part of your training schedule - you’ll be amazed at your improvement.
Massage is very important when it comes to golf fitness training and should be a serious consideration for those who are serious about their game.
The Golfing Doctor This is a really informative golf resource by Mark Holmes 'The Golfing Doctor' who admits to being "hopelessly addicted to golf", containing information about golf fitness, golf muscles and 'the golfer's curse - lower back pain'; also on his site are golf fitness training videos, information about equipment, golf courses, golf vacations and even golfing psychology. Maybe if you sick of trying to get par, the doc will make you well again?
More great reading for golf fitness training and physical fitness for golf - learn from those who know.
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Good swing technique is not just about repetition of movement; it is also about the preparedness of your body (how prepared your muscles are for action) and your mind (how stressed you feel). Our mental attitude affects everything and undue
stress
will inhibit play and reduce performance levels.
Massage
not only loosens tight
muscles
bringing fresh blood to muscle tissue, it also decreases recovery time after injury and hard training. Massage is not only relaxing but also gives a psychological boost to the recipient because it relieves stress. If you are to play in a tournament, it is best to have a
deep tissue massage
two days before for the best effect. Get a good massage a day or two before a game and find out for yourself. Better still, use massage as part of your training schedule - you’ll be amazed at your improvement.
