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Chiropractic Tips & Advice
To Improve Your Golf Game & Save your Back
Many avid golfers contort their bodies into oddly twisted postures, generating
a great deal of torque. Couple this motion with a bent-over stance, repeat 120
times over three or four hours, add the fatigue that comes with several miles
of walking, and you've got a good workout-and a recipe for potential
lower-back trouble.
As America's love affair with the game continues to grow, the American
Chiropractic Association (ACA) has advice on how to take a proactive approach
that will prepare your body for many years of pain-free play.
"Most golfers go until they get hurt, then look for help," says Dr.
David Stude, member of the ACA Sports Council and founding fellow of the
National Golf Fitness Society. "Back pain is a warning sign that there is
an underlying problem responsible for a symptom that will likely get worse.
Doctors of chiropractic look for the cause of the symptom and help reduce the
likelihood of future injury."
If you take the chiropractic approach, you're in good company. According to
Dr. Stude, Tiger Woods says that lifting weights and visiting his chiropractor
regularly have made him a better golfer. Dr. Stude and the ACA suggest these
simple measures to help you avoid back pain or injury and improve your game:
 | 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 custom-made, flexible orthotics can
improve the entire body's balance, stability and coordination, which
translates into a smoother swing and reduced fatigue," Dr. Stude
says. While the upper part of a shoe may score style points, what the foot
rests on affects your game.
| 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.
"Stretching before and after 18 holes is the best way to reduce
post-game stiffness and soreness," says Dr. Stude. 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. |
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Chiropractic Care Can Help
Doctors of chiropractic are trained and licensed to treat the entire
neuromusculoskeletal system. Some doctors of chiropractic have specialized
training in sports medicine and can provide advice for golfers to help them
decrease the stresses and strains placed on their bodies. Doctors of
chiropractic can address other health concerns, such as shoulder, knee, arm
and wrist pain that could affect your game. "If you golf consistently,
you will no doubt feel the stress of the game, but by following a few simple
prevention tips, it is possible to play without pain for a lifetime,"
says Dr. Stude.
Courtesy of the ACA Website
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