Waldorf, MD     240-718-8103
Peacock Physical Therapy Services
  • Home
  • About
    • Who We Help
  • Telehealth
    • Telehealth Physical Therapy
  • Where Does It Hurt?
    • Sciatica & Back Pain
    • Knee Pain & Stiffness
    • Neck & Shoulder Pain
  • Blog
  • Contact
    • Contact Information
    • Ask About Availability & Cost
    • Request A Free Taster Session
    • Talk To A PT On The Phone
  • Home
  • About
    • Who We Help
  • Telehealth
    • Telehealth Physical Therapy
  • Where Does It Hurt?
    • Sciatica & Back Pain
    • Knee Pain & Stiffness
    • Neck & Shoulder Pain
  • Blog
  • Contact
    • Contact Information
    • Ask About Availability & Cost
    • Request A Free Taster Session
    • Talk To A PT On The Phone

Getting Ready for your Best Golfing Season Yet!

5/13/2021

0 Comments

 
The sun is out, the grass is green, the birds are chirping, and you’re busy carefully packing your golf bag. That’s right – the time has come to get back out on the green and get teeing, putting, and swinging. Golf season is always an exciting time – it means you’re back outside, getting some fresh air, and playing a sport you genuinely love. In addition, 2020 was a tough year… it’s time to let off some steam. Before you get carried away, though, I want to run through some stretches and tips you can implement to make this golfing season one of your best, if not the best. As with every sport, there are ways to get into the swing of things, so to speak, and when it comes to golf things are no different. Ready to hear it all? Great. 
If you’re a sprinter you’d never consider running without a warm up. Right? If you’re a swimmer, you’d never go for gold without breezing through a breadth or two, surely? So, because you’re a golfer, you’d never consider an 18-hole day without properly warming up, would you? I didn’t think so. Just to jog your memory, though, here are a few exercise you can do prior to – and after – teeing off that may just improve your game!
 
Pre-Game Stretches

  • Stretch down to your toes – make sure you feel the stretch at the back of your legs and into your back. Keep your back straight.
  • Arm stretches – keep your arms straight and stretch them across your chest so as to feel the stretch running down the arm.
  • Stretch your arm across the opposite shoulder so as to feel the stretch in the shoulder.
  • Make sure you bend your hips to the side and back and forth so as to lubricate the muscles in that area. Bend down and stretch both arms toward a single leg in order to stretch the hip muscles.
  • Wrist stretch – make sure to rotate your wrists and stretch them out prior to your golf game.
 
Post-Game Stretches
 
Repeat the stretches above, but add the following:

  • Butterfly stretch – sitting down, place the heels of your feet together, thereby bending at your knees and forming a diamond shape. Slowly lean forward while keeping your back straight.
  • Child’s pose – to stretch your back, kneel on your knees and sit down on the balls of your feet, thereby tucking in your legs under your thigh muscles. Keep your back straight, stretch your arms outright, and place your forehead on the floor. Feel the stretch in your back.
 
Strength Training
 
Though you don’t pick up weights out on the course, adding strength training to your daily routine will greatly boost your golfing performance. Stronger muscles mean more control and less chance of injury! Why not add a few body weight exercises to your morning routine – lunges, pushups, etc. Try Pilates and yoga for some core strength, and add some cycling into your life for an extra lower body strength boost!
 
 Alright, warm up and warm down done, but now what? As you may or may not know, golf can take its toll on your back, hips, and shoulders. Unfortunately, pain strikes just before you get your hole-in-one… or so I’ve heard. So, how can you avoid that irritating distraction? Well, how about trying the following:

  1. Watch your swing. I know you’re a great golfer, but even the best can still improve, right? Make sure your arms, back, hips, and shoulders are placed in an appropriate position, that is, so that your posture is such that you have a powerful swing with minimal to no negative impact on your body. If you’re unsure of what this looks like, why not visit a physical therapist for advice and techniques to improve your form? I guarantee this will not only alleviate existing pain, but will give you the tools to avoid pain the future as well as improve your game!
  2. Stay hydrated – if anything, not drinking enough water will only slow you down out there. Make sure you stay hydrated on the course – quite apart from the heat, physical activity depletes the fluid stores in your body, thereby opening the door for achy muscles and potential injury. Staying hydrated fuels your muscles and joints and allows for smooth, pain free, and hopefully great swings and puts!
  3. Watch how you carry your bag. Listen, we were all 20 once… but, carrying your golf bag the way the Hulk does just isn’t going to cut it anymore. Make sure you watch where you place the weight of your bag – distribute it evenly, or better yet, get some wheels and pull it. If you have grandchildren… well, a day out with grandad/grandma could be fun!
  4. Take it slow… the holes aren’t going anywhere. I’m sure you know that taking your time before a swing is important. What’s just as important is taking your time to set up for the next one. There is no need to rush – be deliberate in the way you walk, set up, bend down, and swing. Make sure your movements are calculated and that you practice proper form at all times. Again, if you’re unsure about what this looks like, I urge you contact a physical therapist for more information and help.
 
At the end of the day, golf is a game of grace and composure – so, every more you make ought to imitate that sentiment. Injuries in golf are just as common as injuries found in jogging or cycling: they happen more often than you think and can debilitate you for longer than you’d imagine. The great thing about golf, though, is that an improvement in form can both prevent injury AND boost your game. In lieu of this, I encourage you to reach out to a physical therapist this season: for tips, help, pain relief, form and posture correction, and tools you can apply both at home and on the course, physical therapy really should be your first port of call.
 
Let 2021 be the year your golfing game takes off; from putting to swinging, make sure you make the most of every movement as you make your way around the green. I hope the tips in this post have encouraged you to put effort into every game whilst also giving you the motivation to prepare properly, make sure your technique, posture and form are correct, and to make preparations for avoiding injury. For more information, feel free to contact us directly. Until then – here’s hoping you get that birdie you’ve always wanted!
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021

    Categories

    All
    Active During Holidays
    Active Lifesyle
    Adapt Your Exercise Routine To Weather
    Ankle Pain Because Of Shoes
    Avoid Sciatica
    Best Tips For Sciatica
    Carpal Tunnel Syndrome
    Cause Of Ankle Pain
    Cope With Pain While Sitting
    Covid Symptoms
    Craniosacral Therapy
    Crecking Neck When In Pain
    Disproving The Myth Of Aging
    Do's And Don'ts Of A Healthy Lifestyle
    Exercise During Pregnancy
    Exercise To Weather Changes
    Food Pyramid Still Relevant
    Gardening With Back Pain
    Gardening With Neck Pain
    Gardening With Shoulder Pain
    Getting Ready For Golfing Season
    Golf Post Game Stretches
    Golf Pre Game Stretches
    Golf Strength Training
    Google For Medical Advice
    How To Adapt Your Exercise To Weather
    How To Cope With Pain
    How To Increase Mileage
    How To Increase Mileage Safely
    How To Live With Osteoporosis
    How To Prevent Knee Pain
    Improve Long Covid Symptoms
    Increase Mileage Safely
    Increase Mileage While Running
    Is It Safe To Crack My Neck
    Is It Safe To Exercise During Pregnancy
    Is It Unsafe To Exercise During Pregancy
    Is The Food Pyramid
    Joint Pain In The Cold
    Knee Pain When Working From Home
    Knee Pain While Work From Home
    Knee Pain While Working From Home
    Living With Osteoporosis
    Manage Stress
    Managing Back Pain
    Managing Neck Pain
    Managing Pain Through Gardening
    Managing Shoulder Pain
    Managing Stress
    Migraine And Headache
    Migraines And Headaches
    Myth Of Aging
    Myth Of Aging And Activity Level
    New Years Resolution
    Nutrition And Inflammation
    Overcoming Osteoporosis
    Pain While Sitting
    Personalized Care
    Physical Therapy For Headache
    Physical Therapy For Headaches
    Physical Therapy For Migraine
    Physical Therapy For Migraines
    Prevent Knee Pain From Home
    Pt For Carpal Tunnel
    Safe To Crack Neck
    Sciatica Pain
    Shoes Causing Ankle Pain
    Stay Active During Holidays
    Stay Active Holidays
    Staying Active After 50
    Staying Active In The Heat
    Stick To Your New Years Resolution
    Stress Management
    The Food Pyramid
    Theories Behind Winter Joint Pain
    Tips
    Tips For A Healthier Lifestyle
    Tips For Back Pain
    Tips For Sciatica
    Tips For Staying Active
    Tips For Travelling
    Tips To Avoid Sciatica
    Travelling With Back Pain
    Value Of Personalized Care
    What Can I Do With Pinched Nerve
    What Can Pinched Nerve Do
    What Is Pinched Nerve
    Why Crack My Neck
    Why Dr Google
    Why Dr Youtube
    Why Food Pyramid
    Why Not Food Pyramid
    Winter Joint Pain
    Work From Home
    Work From Home Pain
    Working From Home
    Youtube For Medical Advice

    RSS Feed


​CONTACT INFO

Address:
11813 Park Waldorf Lane, Suite 522 Waldorf, MD 20601

Phone Number:
240-718-8103

Email:
ppts@peacockpts.com

Office Hours:
​By Appointment


Privacy Policy (click here) 

MEDICAL DISCLAIMER:
All information on this website  is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website. 
 Created by PT Website Secrets