Improving Your Game & Health

Flexibility is the key to improving your game and reducing your pain. Flexibility is vastly more important to the long game than strength. Distance is determined primarily by club-head speed. The larger the arc that the club-head travels through (i.e., a flexible backswing), the greater the club-head speed on contact with the ball. To hit longer and more powerful golf shots you must be willing to improve your posture and flexibility – the domain of Chiropractic care for over 100 years.

Relationship Between Flexibility and Club Head Speed

*Golf magazine

Shoulder Flexibility vs. Club Head Speed vs Driving Distance (right-handed golfer)

Golf and Chiropractic: A Natural Combination

The average golfer tends to take up golf later in life when one has decreased physical activity and may already experience some signs of inflexiblity such as reduce motion, joint pain or stiffness. Then activities of daily living, such as working on computers or commuting long distances tend to contribute even more to this lack of flexibility. Flexibility plays a greater role in golf than just an improved long game – it also decreases the likelihood of experiencing injury while practicing or playing. In fact, the root cause of golf injuries is a lack of golf-specific flexibility. This flexibility comes in two different varieties – joint mobility and muscle pliability.

The golf swing depends on nearly every joint between the tips of the toes and the ends of the fingers. All these joints taken together create an unbroken chain. Any limitation in motion of any of these joints will shift the work burden to other “healthier” joints causing unnecessary strain and contributing to increased muscular fatigue. This can cause serious repetitive motion injury to both the dysfunctional joints and the over-burdened joints, as well.

This joint chain is worthless without muscles to both support and move the bones of the skeleton. Golf involves many of these muscles and places significant strain on several. In fact, fourteen (14) of these muscles have been shown to be of great importance to a proper golf swing. All of these muscles working in concert transform a chain of bones and joints into one giant spring. The purpose of the spring is to “coil” to store up potential energy. That energy is converted into action (kinetic energy) when the spring tension is released and the club is allowed to swing around the body at high speed.

Therefore, any effort to treat golf-related injury or improve the golf swing requires a combined approach that addresses both the joint mechanics AND muscle flexibility. Joint mechanics are best addressed with corrective chiropractic adjustments to the affected joints. Myofascial Release & Trigger Point muscle therapy is effective at restoring flexibility to tight damaged muscles.

More Tips:

• Purchase equipment that fits. Don’t try to adapt your swing to the wrong clubs: A six-footer playing with irons designed for someone five inches shorter is begging for back trouble.

• For the women in golf: If you have “inherited” your husband’s or significant other’s golf clubs, they might be difficult for you to use. Not only are the clubs often too long, but the shaft is often not flexible enough for a woman’s grip. Women typically play better with clubs that are composed of lighter, more flexible material, such as graphite.

• For the men in golf: It is a good idea to spend some extra time performing quality stretches—before and after your game—to increase your trunk flexibility. While men are traditionally stronger than women, they usually aren’t as flexible. Men need to improve their flexibility to maintain a more even and consistent swing plane and thus improve the likelihood of more consistent performance.

• For senior golfers: If you show some signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.

• For all golfers: For some, scores may not be as important as enjoying the social benefits of the game. Having clubs that are comfortable will increase the chances of playing for a long time without significant physical limitations.

• Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing up straight; the back should not be twisted.

• Wear orthotics. These custom-made shoe inserts support the arch, absorb shock, and increase coordination. Studies show custommade, flexible orthotics can improve the entire body’s balance, stability and coordination, which translates into a smoother swing and reduced fatigue.  [Foot Levelers Orthotic available in office - see Golfers Limited Time Special Offer]

• Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow for greater motion.

• Warm up before each round by stretching before and after 18 holes to reduce post-game stiffness, soreness and injury. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a stretching and/or exercise routine, see a doctor of chiropractic or golf pro who can evaluate your areas of tension and flexibility.

• Pull, don’t carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disk problems and nerve irritation.

• If you prefer to ride in a cart, alternate riding and walking every other hole— bouncing around in a cart can also be hard on the spine.

• Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back.

• Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus increasing the risk of injury. Don’t smoke or drink alcoholic beverages while golfing, as both cause loss of fluid.

• Take the “drop.” One bad swing—striking a root or a rock with your club—can damage a wrist. If unsure whether you can get a clean swing, take the drop.

Source: The Physician's Golf Injury Desk Reference & American Chiropractic Association.