REHABING THE CRONIC GOLF INJURY

Bob Forman
Director, The Golf Fitness Academy
Certified Golf Fitness Instructor 

In Part I we discussed the acute injury and steps to take to hasten the healing process to help get the injured golfer back out on the golf course in a timely manner.  If you recall, an acute injury is a sudden injury like spraining a wrist trying to hit out of the woods and slamming into a root.  It requires immediate attention and can limit play if not properly treated. 

In this article, I’ll focus on the chronic injury.  It, too, can be debilitating and limit the amount of play, but much of that limitation relies on recognizing the injury and then doing something about it. 

The Chronic Injury

The chronic injury is an injury that develops over time, usually starting out as a nagging ache that hangs around.  You’ve probably experienced them before. . .a twinge in the shoulder, hip or knee; the occasional low back thing; a little bit of soreness in the elbow.  The ache can gradually intensify or just remain a nagging ache that can hamper your golf swing and/or your playing time and performance. 

Most chronic injuries develop because we allow them to.  That nagging little ache is just that and will go away on its own is the mind-set most assume when confronted with a little discomfort.  Ignoring it is the wrong thing to do and may cause an unwelcomed vacation from the game you love. 

If you get a persistent ache that doesn’t go away and/or progresses to the point where you finally decide to do something about it, be patient and be persistent.  This condition did not develop overnight and more than likely will not be remedied overnight. 

Consistency in the treatment is imperative.  Don’t think that just one or two applications will do the trick and once the discomfort is gone, continued treatment for a few days afterward will ensure effectiveness.  That’s especially true once you resume play.  

For the chronic injury the recommended treatment modality is moist heat.  Compared to dry heat pads and ointments, moist heat penetrates deeper into muscles, joints, and soft tissue getting to where the injury originates.  Dry heat pads or rubs basically heat the superficial layer of skin and therefore are not very effective when treating chronic injury.    

moist heat There are a number of moist heat products for purchase.  A good, free home treatment, however, is placing a wet towel in a microwave for one to two minutes, depending on your microwave, and placing the tolerable hot towel on the affected body part.  Keep in mind that microwaves do vary so some testing may be required to determine how long to set the timer.  Too hot and you may scold the skin.  

A second dry towel placed over the wet towel will help retain the heat somewhat.  You probably will, however, have to reheat the wet towel a second time as the heat will be lost after a brief time.  Applying the moist heat for 15 to 20-minutes is a good goal.  Applying the moist heat more than once a day would also be beneficial if the time allows.   

If you must tee it up while rehabbing a chronic injury, a moist heat application before the round may help loosen up the affected area and offer some relief on the course.  Icing down the area after the round is recommended followed by a continuation of moist heat treatments later in the day.  

Often times muscle imbalance and anatomical misalignment by themselves are the precursors to chronic injury.  Poor swing mechanics may also cause injury and will definitely serve to exacerbate conditions brought on by muscle imbalance.  This generally leads to further pain and discomfort, often for prolonged periods of time.   

Identifying and correcting the imbalances while seeking out the advice of a swing coach are the one-two punch for better, pain-free golf.  I’ll talk more about the mechanism of injury next month.  

Remember, moist heat should not be used at the onset of an acute injury.  Ice is the recommended treatment for the first 24 to 48 hours.  Moist heat can then be applied once the swelling has subsided.  Seeking medical advice from a physician is always a good idea, especially if the type and extent of the injury is unknown.
 
Managing injury is key to a quick return to the golf course.  Don’t procrastinate when a nagging ache develops.  Always err on the side of caution and begin appropriate treatment as soon as possible.  That treatment depends on the type of injury. . .acute or chronic.  If uncertain about any injury and/or an injury doesn't respond to simple treatment, seek medical attention.       

Part I – Acute Injury  

Part III – Mechanism for Golf-Related Injury and How to Correct       

Рубиново-красная свеча тихо потрескивала на столе, омар "Песню григория лепса скачать"таял во рту, как масленый, шампанское было ледяным, как сердце айсберга.

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Может быть удастся уловить нить, узнать откуда он прибыл.

С титулом "Уроки тетушки совы мультфильмы скачать"и деньгами можно очень недурно прожить.

Он глотнул вина; оно было сама мягкость и легкость.

Корабль же устремляется к поверхности планеты и исчезает "Скачать песнь кузи"в дыму, пыли и пламени.

Я думал, что этим божьим даром помогу украшению нашего бедного храма господня во Вршовицах.

Там, за линией обороны, находилось что-то такое, от чего могла исходить невероятная опасность.

Вы опозорили все ракетные войска, сказал младший офицер.

Если что-то вас что-то не устраивать, обсудите завтра с адвокатом.

Но нет таких физических и нравственных мук, которые было бы труднее укротить, чем терзания ревности.

Мигуэля Диаса на "Мне нравиться что вы больны не мной скачать"поляне нет там вообще никого нет, и что огорчает ее гораздо больше нигде не видно записки.

Да, хотя "бассейн под ключ стоимость"этот район занят Орлетом Варгешем, и "аудиокниги скачать богаты папа бедный папа"никто уже не "любовь без обмана скачать"знает его старого названия.

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Можем,-согласился генерал Лейбер.

Эти ребята получили самую "игре на телефон гравити скачать"надежную информацию на "скачать ричард бах чайка по имени джонатан ливингстон,"завтрашние скачки.

Ну и дурацкий вид, был, наверное, "скачать фильм самогонщики"у вашего друга.

Страстное желание отомстить взяло "скачать видео покера"вверх над подлой любовью одного и корыстолюбием другого.

Я требую, чтобы ты "шпиона вконтакте скачать" послушалась меня!

Наконец перед "Двенадцать месяцев" тем, как принять назначенного "стар сим игра играть" на эту неделю посла Зимбабве, помощник подал ему "Дыхательная гимнастика А.Н. Стрельниковой" записку.

Голоса сидящих "игры южный парк бесплатно" вокруг стола сорвались на крик, взметнулись руки.

Пепельница "Практические материалы для работы с детьми 3-9 лет. Психологические игры, упражнения, сказки" на столе была "игра война букашек скачать" переполнена.

Непривычные поверхности таза и ног увели "тонио крегер краткое содержание" меня к ее уникальному тупичку, "Скачать аську для нокиа с5" этому нездоровому кожно-мускулатурному образованию.

Теперь "игровые автоматы jack" я вспоминаю, как эта дура-кухарка говорила о Дж.

EXERCISE OF THE MONTH

Static Hamstring Stretch

 One of the main factors for low back discomfort is tight hamstrings, which can also affect hip mobility in the golf swing.

 

 

Check with your physician before starting any type of exercise program.

IMPROVE YOUR GAME

GOLF FITNESS
ASSESSMENT & TRAINING


A quality, customized golf fitness program will. . .
  • Enhance swing efficiency
  • Increase distance
  • Improve playing performance and satisfaction
  • Identify and correct golf-specific injury triggers

    All for much less than what another brand new driver that's going to "fix my game" would cost
     
click here for details

  


The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
 
David R. 

more testimonials

HOST A WORKSHOP

If your Club or organization would like to host an informative golf fitness workshop, contact Bob at bob@golfitcarolina.com or 336-509-4610.

Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance.  My members thoroughly enjoyed the hour and wanted more.  I was impressed with his content and explanation.  My members were floored with his Q&A and his personal adaptation to their issues.  I was impressed with his interaction with attendants of the seminar.  If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it!  We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC


"Bob Forman was fabulous!  He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing.  He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
Ellen Gregory
EWGA-Wilmington, NC chapter

“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance.  Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups.  I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.” 
John Kennedy, Director of Golf
Westchester CC, 
Harrison, NY

Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing.  Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace.  Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct.  Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing. 
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina

IMPROVE YOUR GAME

Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.  
A great manual for golf teams as well.  

Dedicated chapters on:
- how to identify and correct the common physical deficiencies most golfers have that are impacting their swing and injury potential
- over 40 golf-specific exercises and drills

- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults

Amazon reviews:

"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"

"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."


Available in print at TheBookPatch

TheBookPatch.com Buy Now style 1 button
or as an ebook on Amazon

Go to
http://www.amazon.com/Functional-Golf-Fitness-Training-ebook/dp/B00FH88Q0Q

SWING FAULT PHYSIOLOGY

Swing mechanics are often influenced by physical deficiencies in the golfer's body.  Below are some of the more common swing faults, their physical causes and how to correct.

GOLF POSTURE

S-POSTURE AND LOW BACK PAIN

EARLY EXTENSION

SWAY & SLIDE

REVERSE SPINE

While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.  

REWIRE THE BAD SWING HABIT

RADIO / PODCASTS

 

 

November 11, 2017
The top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  
My segment starts at 1:10:30.

 
June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting



March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures 


scroll down to 9/9/2013
(go to 23:15 into the show)
back injury