The Healthy Golfer

Wow! Golfers all over the Island here must be thrilled with the weather we have been enjoying over the past few weeks! Due to my travel, practice, family and writing commitments it is often difficult for me to get a round of golf in, but I enjoy it to its fullest when I get the chance to.   

 

Golf and heat generally go hand and hand at this time of the year. Really enjoying a game at this time of year and with the climate we have been having lately has a lot to due with your body’s ability to withstand the heat. A cool and comfortable golfer is a better golfer. Besides planning ahead for the wonderful warm weather activities like golf; it is also important to plan ahead to prevent serious problems caused by the heat.

 

When the weather is hot, your body works overtime trying to keep cool. Excess heat escapes through sweating, exhalation of warm air and increased blood flow to the skin. But hot weather can overwhelm those mechanisms, leading to a wide array of uncomfortable symptoms. If nothing is done to remedy these symptoms, serious harm, even life-threatening problems can occur.

 

Here are three serious types of heat-related conditions in order of severity

(Note: these can occur in stages):

1.    Heat syncope: fainting caused when the body compensates for too much heat by diverting blood from the brain to the skin.

2.    Heat exhaustion: extreme fatigue characterized by muscle aches, nausea and normal body temp. Additional symptoms include cool, clammy skin, rapid/weak pulse, pale skin, headache, dizziness and weakness.

3.    Heat stroke: failure of the body’s temperature control systems (This can be fatal depending on the severity and treatment).  Symptoms include confusion, agitation, rapid/strong pulse, hot/dry skin, reddish colored skin, lethargy, convulsions and eventual loss of consciousness. The core body temp. rises to sometimes above 40 degrees Celsius which can damage major organs.

 

If you or someone you are with starts to experience any of these types of symptoms it is important to seek medical attention to prevent any life-threatening situations from occurring. You should also keep in mind that signs and/or symptoms can develop over several days or strike during a single burst of strenuous activity.

 

It is easy to prevent your golf game from turning into a life-threatening heat-related emergency. Here are a few prevention tips:

1.    Avoid dehydration by drinking plenty of water, sports drink or other suitable beverage regularly. Do not drink liquids that contain alcohol, caffeine or large amounts of sugar - these actually cause you to lose more body fluid.

2.    Try to play at cooler times of the day (morning or evening).

3.    Rest as often as you can in shady areas (you can also make use of your umbrella on the fairways as shade).

4.    Wear a wide-brimmed hat and lightweight, light-colored and loose-fitting clothing.

 

It is easy to get distracted from the potential danger of the elements when playing at any beautiful golf course. Everyone should pay particular attention to the symptoms described above regarding heat, especially if you are playing a lot of golf and the heat wave we are experiencing continues. Plan ahead and keep safe!

The recent weather here in Victoria, BC hopefully served as a reminder to get ourselves conditioned for another great year of golf. As we approach spring, let's review some simple and important aspects to getting ready for increased golf play:

 

Firstly, it is important to have good posture. The reason is that posture promotes good mobility and good mobility allows the body to operate more efficiently, which for golfer’s means a smooth backswing and follow through. Conversely, a poor posture = poor address + poor swing path. Secondly, increasing your flexibility is also necessary to better enjoy success at golf. The spine is the main rotational component, which is pivotal in the golf swing. With greater flexibility comes greater spinal rotation and thus a more solid golf swing. Finally, you need strength to play golf well. Specific muscle groups need to be strengthened to prevent injury, to give stability to the joints and increase club head speed, this promotes good correlated muscle group co-ordination resulting in smooth and efficient backswing and follow through. The three major causes of most injuries while playing golf are de-conditioning, lack of proper flexibility and improper swing mechanics.

 

Golf is not a maximum-effort sport.

Golf is maximum-ability sport.

 

Professional golfers are more cognizant than ever of the physical demands of what they do. Take a look at look at the Top Ten golfers; they all follow conditioning programs regularly and consistently. Pro golfer Arnold Palmer told radio talk show host Larry King a few years ago, “The players that are in better shape play better, last longer and win more than the others.”

 

Here are some simple techniques that can help with your golfing while on the course:

• Opposite Swing: During the round, golfers can swing reverse of their norm to help maintain better rotation and to help keep “loose” especially during times of slow play. Rotation is one of the key elements for the golf swing.
• T-Ball Swing: it’s helpful if most of the practice swings are taken at waist-high level. This promotes better rotation and follow-through. It also helps prevent sliding the hips.
• Keeping Loose: For those golfers who walk and carry their bags, it’s a good idea for them to raise their arms to shoulder level and reach backwards to help relieve the tension from carrying the bag. This also helps “loosen” the shoulders and rotator cuffs.
• Fitness first: At home regular intervals of walking help overall good health and well-being. Also, concentrating on “core” exercises provides better balance, and helps to add stability to the spine and lower back, which can enhance the golf swing (read Sept. 04 article on Core Training).

It is important to understand that the main basics of a successful swing are static; for example, stance, foot position, ball position, grip, grip pressure, weight distribution, balance and alignment.

 

A study in Britain has shown that there is a higher incidence of injuries among golfers on the front nine holes compared with the back nine holes. It is therefore important to analyse your golf preparation not only to prevent injury but to also play better golf. There are a few “Do’s” and “Don’ts” to ensure you keep golf an enjoyable experience.

 

Before Golf

Don’t Carry out intensive domestic chores before playing golf

 i.e. gardening, cleaning, washing your car

These activities include fixed awkward positions that will affect your posture and limit your rotation in the golf swing.

Do Always break up these activities with short rest breaks and stretching regimes, especially as you get older.

 

At the golf course

Don’t Rush from the car to the golf course; this will increase the tension in your mind and body, which will in turn inhibit a relaxed swing. In addition, Don’t lean over to the back seat from the front seat to grab your golf equipment; this act is a perfect recipe for neck and shoulder injuries.

 

On the course or while practicing

Don’t Use poor standard equipment like worn golf shoes and spikes as this will affect your stance and balance. Worn grips can cause tennis elbow and excessive squeezing on the club especially affecting your short game.

Do Get your clubs checked to ensure they are the correct length and fitted personally for you.

Don’t Forget that the temperature in your car is usually different from the temperature outside therefore stretch and warm-up prior to teeing off.

Do Make sure you stretch after you get out of your heated car in the winter and your air-conditioned car in the summer to warm-up your muscles for golf.

 

If you get the proper training, and keep practicing and working, you too can lower your golf score. You can become good at golf at any age. It just takes the proper training and practice. Remember, contact your local health practitioner to get your preseason golf assessment to find out where you are at and shape up for golf. Call to book your assessment and take your golf game to another level. You can also follow me and get some insight and details about helping your golf game on Twitter - @thehealthygolfr (no this is not a spelling mistake)

When looking at a golf swing, it starts with the individual’s body and their base of support, the feet.  During the golf swing the feet should be the only body part touching the ground.  One of the most underrated aspects of the golf swing is good balance. Great attention is often paid to golf's fundamentals and swing mechanics, but balance is often a forgotten topic.  If there are physical limitations in this area (such as balance), mechanics will be compromised, ultimately ending in poor performance or even worse, injury. This article will aim to identify and implement strategies to overcome any balance deficiencies that may be present in your body.

 

Balance represents a complex neuromuscular communication system which relies on feedback from the central nervous system to the body.  There are three main systems in our body that affect our balance: eyesight which recognizes what is up and down; the canals in our inner ears which are situated horizontally, vertically and angular and are filled with fluid and hair cells for feedback; and finally, the proprioceptors and mechnoceptors which are tiny message receptors within our joints and muscles, etc. which send signals to our brain for a response to different actions/stimuli taken by the body. Balance is necessary in maintaining appropriate spine, trunk and torso positions throughout the golf swing.

 

In the game of golf, balance is extremely important from the address of the ball to the finishing stance. Recall in your last golf lesson, the importance of placing your complete weight on your front leg while being able tap the tip of your toes with your rear foot – this is describing how to balance your golf swing mechanics. Balance is one of the most important aspects of a golf swing because good balance can increase your clubhead speed by 5 percent.  If you have poor balance then it is difficult to swing the golf club at your maximum speed and on a consistent plane.  Tour players can swing with ~100 percent efficiency and still maintain proper balance while most amateurs can only swing with 80 percent efficiency and maintain their balance.

 

The complex motion of a golf swing requires that the body perform a series of tasks in sequence from the feet all the way to the cervical spine, in order to propel that little white ball towards your target with the correct amount of distance and spin. The precision required for this activity is monumental when it gets broken down to the smallest detail. Any variance from the precision required, and your ball travels either left, short, right, long, too high, or too low.

 

Identifying the sources of variance in the golf swing is often a daunting task. One such source can be linked to a person’s balance or proprioception. As stated above, the only two body parts that should touch the ground in the golf swing are the two feet. However, in many golf swings, the two feet are not working as effectively as possible; thereby compromising the segments above them (knee, hip, lower back, mid back, shoulders, etc...). When a golfer presents with limitations in their ability to maintain their balance throughout the golf swing, it is imperative to determine what level of proprioception that they possess.

 

In my office I use a TOG Gait Scan to assess a client’s balance.  It is a force plate connected to a computer that can assess what the body is doing from left to right and front to back while standing.  If you have previously been injured or are presently injured your body will compensate to minimize the affected area and alter your body’s balance which in turn may affect your golf game.  There are many different devices that can be used to train your balance: an exercise ball (Swiss ball), wobbleboard, and BOSU (semi dome ball/wobbleboard). These devices create an unstable environment which causes the body to stimulate your nerves and muscle to work to maintain your balance. The other thing that affects balance is tightness in your calf muscles, hamstrings and hips. The lower body provides stability to your golf swing. Stability helps create resistance between your upper and lower body which enables you to produce power. If the muscles in your legs and hips are tight then your lower body will tend to sway and slide in order to support the winding and unwinding of your torso. This lack of stability will cause inconsistent shots and may create both left and right misses.  In addition, working with flexibility exercises will help to increase your golf balance by releasing muscle tension.

 

When swinging your golf club you want your weight to be balanced on the balls of the feet, not on the heels or toes. With short irons, your weight should be approximately 60-percent on the target side foot (left foot for right-handers). For middle iron shots the weight should be approximately 50/50 or equal on each foot. While for your longest clubs, you want to place about 60% of your weight on the backside foot (right foot for right-handers). This will help you swing the club on the correct angle on the back swing.

 

Remember before starting any program, it is important to get the approval of a qualified health practitioner.  And finally, the best program is the one that best suits your needs, goals and level of commitment.  Call to book your TPI assessment and plan your golf season. You can also follow me and get some insight and details about helping your golf game on Twitter - @thehealthygolfr (no this is not a spelling mistake)

One of the most underrated aspects of the golf swing is good balance. Great attention is often paid to golf's fundamentals and swing mechanics, but balance is often a forgotten topic. According to the Oxford Reference Dictionary balance is defined as “the stable condition arising from even distribution of weight”. Balance represents a complex neuromuscular communication system which relies on feedback from the central nervous system to the body. There are three main systems in our body that affect our balance: eyesight which recognizes what is up and down; the canals in our inner ears which are horizontal, vertical and angular and filled with fluid and hair cells for feedback; and finally, the proprioceptors and mechnoceptors which are tiny message receptors in our joints and muscles, etc. which send signals to our brain for a response to different actions taken by the body. Balance is necessary in maintaining appropriate spine, trunk and torso positions throughout the swing.

 

In the game of golf, balance is extremely important from the address of the ball to the finishing stance. Recall in your last golf lesson, the importance of placing your complete weight on your front leg while being able tap the tip of your toes with your rear foot – this is describing how a to balance your golf swing mechanics. Balance is one of the most important aspects of a golf swing because good balance can increase your clubhead speed by 5 percent. If you have poor balance then it is difficult to swing the golf club at your maximum speed and on a consistent plane. Tour players can swing with ~100 percent efficiency and still maintain proper balance while most amateurs can only swing with 80 percent and maintain their balance.

 

Balance in the golf swing has a direct correlation to posture. When your posture is correct, with the spine supported at address, balance is possible throughout the entire swing sequence. According to Dr. Christian Reichardt, author of "Pain-Free Golf," when a golfer is not balanced at address and goes through the golf swing with excessive motions, the brain has to work overtime just to keep the golfer on their feet. If the brain is preoccupied with keeping you balanced, it will not be able to control the golf swing with accuracy on a repeated basis. Therefore, any swing faults you have will be magnified. If balance is not maintained during the swinging action, shoulder turn, weight shift and force transfer may be affected and the shot outcome will be compromised.

 

Now let’s talk about some things that can affect your balance.  Prescription medications that you may be taking can impact your balance and therefore, it is important to check with your family physician or pharmacist about the possible side effects. A lack of flexibility and/or strength in your muscles can hinder your balance. Physical attributes of your body being overweight and/or pregnant may affect your ability to have good balance by affecting your center of gravity. (Note: A woman’s center of gravity sits lower than a man’s.) Drinking alcohol will affect your balance because it slows your body’s reaction time. Often your golf swing requires a quick and efficient response; expect alcohol consumption to impede this response. What you eat can affect balance through a lack of proper nutrients that aid the body in functioning optimally (i.e. essential fatty acids (omega 3’s) aid in nerve function). A previous injury or recent surgery may also affect your balance, for example, if you injured your knee ligaments particularly the anterior cruciate ligament (ACL) up to 15 percent of your body’s proprioception may be compromised. The proprioception is the system that let’s the brain know what the body is doing. Even the type of golf shoes you are using can affect your balance for example, uneven wear on the bottom of the shoes, poor support for your feet, wrong size or if you wear orthotics! The ability to maintain your body in the correctly "balanced" position, while going through your golf swing requires intense neuromuscular control. I will explain later a few devices that can be used to improve and affect your balance. Finally age reduces our body’s ability to balance itself because the sensory organs and balance systems become less sensitive over time.

 

The body's center of gravity runs through the center of the head, shoulders, hips, knees and finally the center of the ankles. Try this: Stand as tall as possible with your head held high and your arms hanging along the sides of your body. You should feel the pressure of your weight on the heels of your feet through the ankles. Now, lean back a little. Can you feel your abdominal and upper leg muscles tighten up? As soon as your center of gravity, which is about a quarter of an inch wide, is compromised a signal shoots from the small fluid pocket inside your ears that controls balance to the brain. The brain identifies where the out-of-balance condition lies and activates the necessary muscles to correct that condition.

When you swing a golf club, you produce centrifugal forces that can easily pull you out of balance. When you do, your body goes into survival mode. Signals are passed, muscles are activated and, of course, your focus is compromised. In a sense, your body would rather have you remain standing than see you strike a 9-iron to three feet. We're our own worst enemies, but it doesn't have to be that way.

 

In my office I use a TOG Gait Scan to assess a client’s balance. It is a force plate connected to a computer that can assess what the body is doing from left to right and front to back while standing. If you have previously been injured or are presently injured your body will compensate to minimize the affected area and alter your body’s balance which in turn may affect your golf game. There are many different devices that can be used to train your balance: an exercise ball (Swiss ball), wobbleboard, and BOSU (semi dome ball/wobbleboard). These devices create an unstable environment which causes the body to stimulate your nerves and muscle to work to maintain your balance. The other thing that affects balance is tightness in your calf muscles, hamstrings and hips. The lower body provides stability to your golf swing. Stability helps create resistance between your upper and lower body which enables you to produce power. If the muscles in your legs and hips are tight then your lower body will tend to sway and slide in order to support the winding and unwinding of your torso. This lack of stability will cause inconsistent shots and may create both left and right misses. In addition, working with flexibility exercises will help to increase your golf balance by releasing muscle tension. When swinging your golf club you want your weight to be balanced on the balls of the feet, not on the heels or toes. With short irons, your weight should be approximately 60-percent on the target side foot (left foot for right-handers). For middle iron shots the weight should be approximately 50/50 or equal on each foot. While for your longest clubs, you want to place about 60% of your weight on the backside foot (right foot for right-handers). This will help you swing the club on the correct angle on the back swing.

 

Here are a few exercises you can incorporate at home or at the course: 

1. Position yourself in follow-through posture, with weight on front leg, back leg raised off the ground a bit and arms extended in front of one side of your body. Hold arms in position where they would end up after completing a full swing. Keep back leg raised and maintain balance. Hold up to 30 seconds, and repeat move several times.
2. Position yourself in follow-through posture, with weight on front leg. Lift back leg and maintain balance for as long as possible (up to 30 seconds). Increase difficulty by closing eyes or pretending to lose balance by leaning in different directions; work to return to starting position.
3. Increase difficulty by holding dumbbell in one or both hands while performing exercise number 2.
4. The same exercise but, instead of dumbbells, use a golf club; extend club out in different directions, and at varying speeds, to increase difficulty of maintaining balanced posture. Repeat several times.

Since balance is fundamental to every aspect of your golf game, spend some time each day working on developing it by implementing some of the balance mechanisms I have mentioned earlier. You will find your golf swing and your score improving significantly.

 

Call to book your assessment and take your golf game to another level. You can also follow me and get some insight and details about helping your golf game on Twitter - @thehealthygolfr (no this is not a spelling mistake)

Those who play golf often do not realize the potential for injury and the need to warm up before teeing off. You would not start your car, shift into drive, and step on the gas without warming up the engine first. Without an adequate warm up before playing golf, golfers risk back, neck, shoulder and elbow strain from the rotation required for the golf swing. Golf requires an extreme amount of bending and twisting of the spine, as well as rotation of the hips and shoulders.

Warming up is exactly as it sounds - elevating your body temperature one to two degrees above normal via the use of a variety of activities. A ‘warm-up’ effectively prepares the body and mind for physical exertion. As a result, muscles and tendons become more lubricated and elastic, allowing for more efficient contraction during the athletic activity. The primary reasons athletes give for warming up are to enhance performance and to avoid injury.

The length of the warm-up depends on the type of activity involved, the level of intensity of the activity, and the level of fitness of the participant. For golf, it is important to warm-up the muscles that will be utilized during the course of the game. Since there is usually no place to warm-up at a golf course (something that should be added to every course), try walking or riding a stationary bike for 10-15 minutes before you get in your car to go to the golf course. Then gently stretch your calves, hamstrings (rear thigh), quadriceps (front thigh), adductors (groin muscles), lower back, shoulders and muscles surrounding the elbow. Each stretch should be performed gently and slowly, held for 20-30 seconds and repeated 2-3 times. When you get to the course, walk again for about 5 minutes and practice swinging your club gently from both sides. A few short minutes committed to these pre-golf exercises will reduce your incidence of injury on the course!

Finally, consider walking instead of renting a golf cart - to increase the athletic component of the game. Stretch your calves, shoulders, and muscles located around your elbow between each hole to remain more flexible thoughout the day. Now you’re ready to play. Forget about everything and enjoy the greatest sport of all!

Breakfast…the most important meal of the day?

 

How many times have you heard this? Well I am going to tell you again how important breakfast is. After getting a great 7 – 9 hours of sleep (hopefully) your body needs to “break” the “fast”. It is probably the longest time of the day your body has gone without any nutrients (food and/or water). Our bodies continue to work through the night to recover from the previous day and prepare for the upcoming day therefore it is important to have breakfast but not just any breakfast. The type food combination is also important.

 

Firstly, we wake up in a dehydrated state due to breathing all night (part of keeping us alive!). We release water molecules in the air with each breath so we therefore need to rehydrate our body. Your body requires approximately half your body weight in water intake (i.e. body weight of 180lbs requires 90 ounces of water which is 12-13 eight ounce glasses of water). Start your day (before eating) with 25 percent of your total daily water intake with a slice of lemon and sip the rest of your intake throughout the day; if the day is hotter or you are more active increase by 1-2 glasses. (The water should be at room temperature; cold water can cause stomach muscles to tighten.) Thirst is a sign of dehydration. It is also important if you are not near this amount that you gradually increase the intake over the period of a few weeks and yes you may travel to the washroom more frequently as your body balances out!

 

Now back to breakfast, after having a good night’s sleep, your body has depleted its liver glycogen levels (carbohydrate stores) and thus is “hungry” for energy. If you fail to supply the body with food, it will begin to function in a catabolic or “breakdown” state which is not the goal, especially for athletes (golfers are included in this category). Breakfast supplies the brain nutrients and also controls blood sugars as some of the many important factors.

 

The goal of breakfast is to set a solid nutrition base for the rest of the day. It determines the quantity and quality of food to be eaten later in the day. Carbohydrate provides the body with energy, but you need more than that to get you going. Adding a lean protein and healthy fat to breakfast prevents a “carb-crash” mid-morning by slowing digestion and thus giving you energy for a longer period of time. When protein and fat are present at a meal the blood sugar curve is more balanced. Whole foods are always best to control blood sugar.

 

Those who eat poorly at breakfast typically find themselves tired throughout the day, starving at night and tend to crave less healthy foods. So whether you are at home, in a hotel or in the player’s dining area on the PGA Tour, here is a breakfast checklist to follow…

 

Make sure your breakfast consists of…

 

Complex Carbohydrates: oatmeal, whole grain cereal, wheat bread/bagel/English muffin

Protein: eggs/egg whites, lean ham, turkey sausage/bacon, whey protein powder, 2% cheese

Healthy fat: peanut or almond butter, nuts, flaxseed or flaxseed mill Choose a low-fat (skim, 1% or 2%) dairy product such as milk or yogurt as both provide carbohydrate and protein in addition to a variety of vitamins and minerals

Aim to get a fruit into your breakfast (1 serving = ½ banana, 1 medium fruit, ½ cup chopped fruit, i.e. apples or berries)

Avoid your intake of fried foods, greasy potatoes, extra gravies/sauces, & sugary pastries/muffins

 

Quick & Healthy Breakfast Choices

• ½ cup (dry) oatmeal w/ 1 scoop whey protein powder & 1 Tbs. peanut butter, 8-12 oz low-fat milk

• 100% whole wheat English muffin toasted w/ 3 oz lean ham, 1 slice 2% cheese, 1 banana, 8-12 oz low-fat milk

• 100% whole wheat bagel w/ 2 Tbs peanut butter, 1scoop whey protein powder in 8 oz low-fat milk

• 2 pieces 100% whole wheat toast w/ 2 Tbs peanut butter, 2% string cheese, 1 yogurt

• 250 calorie energy bar, 1 fruit, small hand full nuts, 12 oz low-fat milk

• 1 pack Kashi pumpkin flax granola bars, 2% string cheese, small handful nuts, 12 oz low-fat milk

• 1 yogurt w/1 cup whole grain cereal mixed in, 1 slice whole wheat toast w/1 slice melted 2% cheese, 1 banana

 

Eating Breakfast at a Restaurant or the Player’s Eating Area

 • Egg white omelette w/veggies, ham, sprinkle cheese, w/ 1 cup cooked oatmeal , 8 oz low-fat milk or 1 slice whole wheat bread w/ 1 packet peanut butter, 1 banana

• 2 scrambled eggs, w/ 2 slices lean ham, whole wheat English muffin w/1 packet jelly, 1 cup berries or 3 slices turkey bacon, 2 slices whole wheat toast w/ 1 packet peanut butter, 1 yogurt

• 3 slices ham, 1 toasted whole wheat bagel w/ 1 packet cream cheese, 8 oz low-fat milk, 1 cup berries

• Whole wheat breakfast sandwich/bagel w/egg, cheese & ham, 1 yogurt w/ ½ cup berries, 8 oz low-fat milk

 

So if your goal is to have energy throughout your day and golf game, maintain driving strength through the 18th hole and stay mentally focused, you better set your alarm early and make time for breakfast.

 

Remember…if you want your body to perform at its highest potential, you have to fuel it with good nutrition. Put gas in the tank and the car will drive where you want it to go… Call to get your diet analyzed and body composition assessed.