Interactive Health Physiotherapy in Crowfooty is excited to share a new blog on golfing and the health benefits associated with playing one of the best sports for any age range.
Spring Has Finally Sprung!
Dust off those clubs and get on a course!
Top 10 Reasons to Play Golf!
10 – You are out of the concrete jungle and submersed in nature!
(Sunshine, green grass, tweets, moos and buckaws! Bring on the reduced stress, cortisol, and blood pressure and increased relaxation!)
9 – Walking 18 holes is equal to walking 4 miles!
(We were designed for walking and your glutes will thank you!)
8 – Golf utilizes many muscles to put the needed energy into that swing to send that white sphere of beauty flying!! Glutes, quads, hamstrings, calves, shoulders, biceps, triceps, forearms, lats and abs!!
(Use it or lose it, as we say in the “world of muscle”!)
7 – It is challenging, mentally and physically!
(In a fun way, not the traffic jam, grocery store line up, way!)
6 – You can play with old friends and make new ones!
(Down time with friends is a good thing!)
5 – Keeps you humble. Just when you think you are good, golf is there to remind you, you are not!
(Love to be challenged, it is healthy for your brain!)
4 – It’s a game for a lifetime!
(I played with a 90 year old man last season, he had clubs made of wood! The most fun I have had playing golf, ever!)
3 – Players of all levels can get out together, including the little ones!!
(Buddy time, girl time, family time, talk business time…it’s all covered!)
2 – It is truly a brain game! You need to plan, strategize and redo both of those when that first plan fails!
(My cure to warding off dementia!)
1 – IT IS FUN !!!!!
Golfer’s elbow is a condition also known as medial epicondylitis. This common injury is caused by the overuse of the inside portion of the elbow. It is much like tendonitis and causes inflammation of the tendons attached to the bony protrusion of the inside elbow.
Symptoms May Include:
- Tenderness on the inner side of your elbow and pain which extends along the inner side of the forearm.
- Stiffness in your elbow and making a fist may cause pain.
- Weakness in hands and wrists.
- Numbness or tingling sensations that will radiate into the fingers.
What are the Causes:
Golfer's elbow typically occurs due to excess or repetitive stress and especially so, when forceful wrist and finger motions have been applied. Improper lifting technique, hitting, throwing and poor muscle condition or lack of warm up prior to exercises, can also contribute to Golfer's elbow.
Many activities can lead to golfer's elbow, including:
- Golf. Gripping or swinging the clubs incorrectly can take a toll on your muscles and tendons.
Any activity that causes you to repeatedly bend and straighten your elbow can cause golfer's elbow. This includes activities such as painting, raking, hammering, chopping wood, using a computer, doing assembly-line work and cooking. The activity generally needs to be done for a duration of an hour a day on many days to become probelmatic.
How to Get Relief:
- Exercises as follows:
Pronation and Supination
Pronation is a term used to describe a palm down position. Supination is used to describe a palm up position. To do this exercise, hold on to a hammer, dumbbell or can of soup. Sit in a chair with your knees bent and feet flat on the floor. Place your affected arm across your thigh and hold the object in your hand with your palm facing up. Rotate your hand slowly until your palm is facing down. Rotate back to a palm up position and repeat going back and forth. Do this 10 to 12 times with each arm.
Wrist curls can be done with a dumbbell. Get into the same position you did with the pronation/supination exercise and hold the dumbbell in your hand with your palm facing down. Bend your wrist and let your hand go down so your palm is facing your knee. Reverse the movement and lift the dumbbell so your palm is facing forward. Slowly lower it back down and repeat 10 to 12 times. You can also do the exact same exercise with your palm turned up.
A tennis ball can also be used to help. Place the ball in the palm of your affected hand. Squeeze it as hard as you can and release. Continue squeezing for 15 to 20 reps.
Rubber Band Trick
A rubber band can be used for a finger exercise to treat golfer's elbow. Wrap the band around all of your fingers, including your thumb. It should be down near the first knuckle. Open your fingers as far as you can, then close them. Keep going back and forth 15 to 20 times.
Pre Round stretching tips:
1. Shoulders, Back – Holding your club at either end, left hand holding one end and right holding another, bring it above your head, arms extended. Stretch your arms backward past your ears and hold the stretch, then bring it back to the starting position and repeat several times.
2. Hamstrings, Back, Glutes – With your feet spread square with your shoulders, bring the club back above your head as before. Squat until you feel it, but do not overdue it because it may cause strain on the back or knees. The up-and-down movement will increase circulation into the back and hip muscles. Repeat 10 to 15 times, and this stretch will act as a warm-up to add to the other stretches.
3. Abs, Back, Hips – Bring your club to your chest, crossing your arms around it. Rotate your upper body from side to side a few times, feeling the stretch and loosening of the muscles. Bring your feet close together and repeat. The different stance will loosen your muscles even more.
4. Calves, Hip Flexors – Place your right knee on the ground and your left foot flat on the ground out in front of you. Tilt your hips so your belt buckle is pointing up and push your hips forward. Maintain the tilt the hips and hold for about five seconds. Repeat with the opposite knee down and right foot forward. This exercise will loosen your hips to help perfect your swing.
5. Hamstrings – Find a tree, railing or even the seat of someone else’s golf cart to put your right leg on. Creating a comfortable angle between the raised right leg and the left on the ground, bend your upper body from the left hip toward the elevated right leg. Hold for 10 to 15 seconds before switching and elevating the left leg. If you complete the stretch correctly, you will definitely feel your hamstrings extend.
6. Hips – Hold the club upside-down with the grip at the ground. Twist at your hips several times, making sure to feel the loosening. This stretch is particularly important so your body is prepared to make the similar motion when hitting the ball at the tee.
7. Arms, Shoulders – Bring your right arm across your chest right beneath your chin. Grab and hold it at the elbow or bicep, and pull toward your chest until you feel the stretch. This will help loosen your arms and shoulders for the broad range-of-motion involved in your swing.
A full range-of-motion is important because golf is a one-sided sport. One side of your body does the work while the other side simply absorbs stress. To maintain a full range-of-motion:
1. Swing two clubs, like you may see some do at a baseball game, back and forth to create the range-of-motion for both sides of your body to stay loose and comfortable.
2. Stand on one leg while swinging the other in front of you and behind you like a pendulum. Don’t bend at your waist; try to stand straight up. Repeat several times or until your body feels loose.
3. Repeat No. 2 but use your arms to create a windmill motion. This will have basically the same effect, and it will have you swinging away without injury.
Your body deserves your LOVE! Take the necessary preparation to avoid injury.
Okay Tiger, get out there, love the game and avoid the hazards, on and off the course.
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