As the old saying goes, availability is the best kind of ability to exercise. This is certainly the case with golf, where a wide range of sports-related injuries can occur. The good news? Most of them are self-inflicted and can be prevented with stretching and mobility training.
For this week’s blog, we sat down with Dr. Ross Manalstas, a board-certified sports physical therapist and performance coach who works with golfers of all ages and skill levels. Dr. Russ owns and operates MANA Performance Therapy in Rochester, NY, and is the strength coach for the men’s and women’s golf club teams at Nazareth College.
Dr. Ross created the “Pain-Free Golf Performance Program,” which helps golfers use their bodies to play their best golf while reducing the possibility of injury. He is also the host of the “Pain-Free Golf Performance” podcast, which is a platform he uses to educate golfers on many topics through his expertise and those of his guests.
1. What are the most common golf related injuries that you treat?
By far the most common injury we see when playing golf is lower back pain. After issues with the back or spine, the hip, shoulder, and wrist are other major areas that tend to cause problems for golfers. Identifying the physical limitations in and around these areas is key to understanding why they are dealing with problems but also to trying to solve the problem and find a solution.
2. What usually causes this injury and what can golfers do to prevent it?
Not being prepared for the massive swing they take on the practice range and golf course. We must make sure that our body is ready to handle the stress of the golf swing. While we cannot prevent injuries 100%, there are several ways to greatly reduce the possibility of getting hurt while playing golf.
The low-hanging fruit that we tend to focus on when someone is getting ready to play is getting the body ready to do some warm-up or movement to relax the body. Our data shows that a warm-up of at least five to 10 minutes can significantly reduce the risk of injury. The long-term pillars we focus on are strength training, adequate sleep, and a balanced diet.
While this may sound tedious, when these things are constantly monitored and tracked, performance will go up and infection risks will go down. If someone is dealing with a problem and is struggling with whether or not they should seek help, we use the scale listed below as an easy way to give context to the person’s pain. If you are in a three or higher on the scale below, it is recommended to seek help from a provider.
1 – Pain upon exertion
2- Pain when resting
3- Pain with daily activity (sitting, walking, stairs, etc.)
4 – The pain for which you took the medicine
5- The pain that paralyzes you
3. Would you recommend a golf fitness routine to overage golfers?
Golf fitness is growing in popularity as more golfers turn to the sport to get the most out of their bodies. While a golf-specific routine can be beneficial, how much experience you have in the gym and with coaching in general will determine one’s overall experience level if these types of movements will be beneficial.
Any strength, flexibility or mobility training is better than none. But if the golfer is relatively new to the gym, focusing on the basics will positively affect his game. No matter the age, it’s never too late to start working on your physique. The stronger and more durable the body, the better it can handle the stresses of the golf swing.
4. How does proper selection of equipment play into injury prevention?
The things we prioritize when doing our performance evaluations with our golfers are how well their bodies move, what their swings look like, and what equipment they are currently using. We’ll prioritize making the body feel and move better to help with any potential swing issues, but equipment can be a pitfall for golfers if the equipment isn’t right for them.
Whether it is shaft stiffness, ball pressure, or graphite versus steel, these factors can either be extremely beneficial or detrimental to the person who overdoes it to make up for the faulty equipment they are playing. Our recommendation first and foremost when it comes to equipment is, if possible, to have it fitted for both teams and then the right ball to ensure you are set to succeed. OnCore’s Assess ball installation online It can help match the elements of your game to the right ball.
Connect with Dr. Ross
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Youtube: Find pain-free golf performance
e-mail: [email protected]