Playing golf is a great way to keep yourself moving, decrease stress, and take time for yourself to play a sport you enjoy. Our bodies are capable of making the swinging motion and twisting required for golf, but it can be normal to experience pain with golf at times. Follow this guide to adjust your golf game when you are experiencing pain, so that you can continue playing and turn down the pain alarm system.
Strategies to turn down the alarm system:
Moving more will increase your capacity to tolerate more movements including golf. The exercise therapy in the program is a great way to keep yourself moving.
If you golf once a week or once a month, preparation is important. Getting the golf club out 2-3 times a week and taking a few minutes of practice swings will allow you to improve your resilience to that motion and twisting.
Before playing a round, or before practicing at the driving range, warm up with some practice hits or swings at 50-80% of maximum to get used to the movement.
Our bodies need time to recover so that you can become more resilient. If you are experiencing pain and play a lot of golf, it will be beneficial to balance your golf game with some lower intensity play.
- Try mixing in playing 9 holes instead of 18 or swinging at 80% throughout the round instead of 100%.
- There are a lot of options for modifications, so please reach out to your coach if you need some guidance.
If pain is preventing you from playing, you can gradually increase how much you play, starting with practice swings at 50%.
- Adjust the intensity of your swing so that the pain is at an acceptable level and so that you do not have an uptick in pain that lasts more than 24 hours following the session.
- Gradually increase your game by swinging faster, or practicing more frequently, or move to a golf range to see if you can tolerate a little more each week.
Most of the time the exercises in your Hinge Health playlist will improve your resilience. However, sometimes you might need some specific exercises like the ones below that help you tolerate different motions like twisting.
Seated Core Crunch
- Sit toward the middle to front of a chair with feet on the floor and fold your arms across your chest
- Rotate to the side and bring your left elbow toward your right leg (elbow does not have to touch leg)
- Perform the same movement to the opposite side
Perform this 10 times per side, then take a short break (30-60 seconds) and perform a second 10 times.
Core Stability Press - requires band
- Tie a knot in the middle of the band and close the knot behind a door to anchor the band
- Sit upright in a chair far enough away from the door so that the slack is taken out of the band
- Face sideways to the door so that the band is directly to your side
- Hold the band with both hands and bring it to the middle of your body with your hands close to your chest
- Count to 3 as you press the band directly in front of you away from your body and fully extend your arms
- Count to 3 as you slowly bring your hands back to the starting position
Perform this 10 times, then take a short break (30-60 seconds). Switch sides and perform 10 more times. To increase difficulty, do this in a standing position.