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Archive

Dr. Joe’s - “Injury-Free GOLF Tips!!”

Jun 04, 2011

Dr. Joe’s - “Injury-Free GOLF Tips!!”

Golf is the ultimate sport that can keep people active & playing from age 5 to 85…while also frustrating them daily! But, there is always a chance that your next shot is perfectly beautiful and that keeps you coming back to the Golf Course with a smile on your face!! The last thing any golfer wants is a nagging injury or pain to keep them off the course this summer…

Follow these simple tips to avoid being sidelined from the Links:

 

 1. GRADUAL Warm-Up!!

Before your 1st Tee-Shot, take 10 Minutes to Warm-Up your Low Back & Core, Hips and Shoulders

Take 20 Light Swings with your Pitching-WedgeDON’T grip-it & rip-it with your Driver, yet!

OR, hit a small bucket-of-balls at the range…progressing gradually to your Driver. 

(i.e. PW, 9-iron, 7-iron, 5-iron, 3-iron, Hybrid, 5-wood, Driver)

 

2. Light Stretch

  There are 3 major body parts to stretch that are crucial in Golf (see photos for examples): 

golf_stretchs.jpg

 Low Back & Core
 Hips (Hip Flexors & Glutes)
 Shoulders 

 Golf_twist.jpg

 

 

3. Core Stability Training

The Most Common injury in golf is to a player’s Low Back. This can be prevented & improved with proper Core Stability!!
Core & Low Back Stability is crucial during the golf swing, therefore it must be warmed-up properly & should be trained between rounds with simple exercises at home or at the gym.

Here are a couple examples of great Golf-Specific Core Exercises:

Glute Bridge with Core Twist – Ensure your core is engaged and you maintain the natural low back curve throughout the exercise, utilizing slow & controlled movements. 

twist_on_ball.png

2 sets x 20 reps (alternating with 10 each side)

Stir The Pot – Once again emphasizing core stabilization ensuring minimal trunk and lower body movement, while the movement comes from the shoulder complex. ‘Stir the pot’ with your hands and elbows rolling the ball in small circles.

 stir_the_pot.jpg      

2 sets x 20 revolutions (10 clockwise, 10 counter-clockwise)

 

Happy (INJURY-FREE) Golfing!!

**Next month will be “Dr. Joe’s Summer Health & Fitness Tips”

Dr. Joe Foglia  BHK (Hons), DC, CSCS, ART®
Island Optimal Health & Performance
103-1808 Bowen Road
Nanaimo, BC   V9S 5W4
Tel: 
250.753.9449
Fax: 
250.753.9409
dr.jfoglia@islandoptimal.com

www.islandoptimal.com



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It really dendpes on the area. If you live in a big state like Texas or Florida you would get cut right away because their varsity teams are mostly 5 handicap golfers or better and their junior varsity can usually shoot in the high 70s and low 80s. If you work hard and improve your scores it won't matter because people that can shoot in the 70s will make a team. I live in New Hampshire and this past year I was 5th on my varsity team with an average of about 48 on 9 holes. (This is awful for me or anyone really.) I have only been playing golf for a little over a year and a half and we had a crappy team but this year my average is a 41 (83 on 18 holes) and I am second on the team. I live in a small state so there is not as many stellar golfers as in big states. I suggest you go and try out because if you make it, great. If you don't make it it isn't the end of the world because you tried and if you can break 90 you are already better than about half the golfers in the world. Good luck!
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