Golf can be a very complex sport, with players at all different levels. It requires a great variety of movement and is a perfect synergy between flexibility, control and power. Deficiencies in these areas can therefore lead to less affective golf shots or potential injury. Physiotherapy has a role in treatment and prevention of golf injuries as well as improving performance.
Biomechanics of the Modern Golf Swing
A golf swing in physics terms works on a double pendulum movement. The first pendulum is created at the shoulder joint with the arm and the second at the wrists with the gold club. When these pendulums meet at their optimal position, we create the most efficient ad effective golf shot. In order to create this perfect movement, we require a good deal of rotation, core control and swing speed.
A golf swing is broken down into four different stages: Backswing, Forward swing, Acceleration and Follow Through. In each of these stages there are different muscles that do more work to create rotation and then power.
For example: In a right-handed golfers forward swing the right Pec Major muscle works at 64% power, while the left Middle Trapezius works at 51% power. The right Glute Maximus works at 100% contraction, while the left Lateral Quad works at 82% (McHardy & Pollard, 2005).
Improving Performance
It is obvious from this example above that the golf swing is asymmetrical and we have more load and ask more of certain muscles throughout the swing. With this knowledge it is possible to improve key muscle groups strength and motor control through specific training to optomise the biomechanics of the golf swing. We look need to increase rotation, have smooth transitions of forces throughout the swing plane and control power depending on the shot type required. A clinical exercise program tailored around these elements can greatly improve the biomechanics of ones swing and generate longer drives and more accurate iron play. Pilates based exercise and resistance training designed by a Physiotherapist is the most affective way to achieve this.
Common Golf Injuries and How to Prevent Them
The most common of golf injuries are lumbar and thoracic spine strains due to the high rotational force, Golfers Elbow (Medial Epicondylalgia) usually on the trail arm due to the high medial impact on the right elbow and shoulder injuries.
To lower the risk of these injuries we again want to look at what the golf swing requires. We want to increase rotation at the thoracic spine and hips and prevent excessive rotation at the lumbar spine. This is achieved by first improving the available range of motion and the controlling it well with back extensors and abdominal muscles. To prevent Golfers Elbow injuries, wrist flexor muscles need to be strengthened to be able to withstand the increased load at ball strike, as well as further up the chain at the elbow and shoulder. This achieved through a structured and gradually increased resistance program. Shoulder injuries primarily occur from trauma or repetitive load in suboptimal positions. Shoulder blade control and position becomes key when treating the shoulder as it acts as the anchor for the muscles of the shoulder to work. Strength and motor control of scapula supporting muscles need to be addressed.
The key therefore is a structured a purposeful strength program. Lauersen, Bertelsen & Andersen (2013) concluded “Strength training reduced sports injuries to less than 1/3 and overuse injuries could be almost halved.”
Conclusion
The complexity and challenge of golf is what keeps players coming back time and time again and requires a great deal of dedication to improve. Increasing frequency and changing technique can lead to overuse injuries and lead to break down. Prevention with a strength and mobility program is the easiest way to negate this. A physiotherapists knowledge of biomechanics, kinesiology and musculoskeletal injuries gives them the tools to design and implement a program to improve and keep you on the course.
References
Lauersen, J., Bertelsen, D., & Andersen, L. (2013). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal Of Sports Medicine, 48(11), 871-877. doi: 10.1136/bjsports-2013-092538
McHardy, A., & Pollard, H. (2005). Muscle activity during the golf swing. British Journal Of Sports Medicine, 39(11), 799-804. doi: 10.1136/bjsm.2005.020271