Avoiding strains and sprains on the golf course
Dr. Ryan Coufal, co-owner of Rock Solid Sports Recovery in The Village Shops in Castle Pines demonstrates a banded golf swing stretch. This stretch uses back shoulder muscles, abs and chest muscles.
There is a saying about getting in shape to play golf versus playing golf to get in shape. Golf involves repetitive stress on the body, which can cause imbalance. Dr. Eryn Coufal, co-owner of Rock Solid Sports Recovery (RSSR) in The Village Shops in Castle Pines, works with many top golfers, their trainers and physical therapists. She has suggestions for how to enjoy playing golf for many years while avoiding injuries.
“Pre-round warm up is very important,” Eryn stated. She carries a resistance band with her to use when doing stretches. Eryn recommends standing pelvic tilts, side bends in a lunge position while holding a golf club overhead, standing arm swings within a comfortable range, and quite a few different hip mobility exercises. Single-leg hinge motion with external and internal rotation is important.
To get the heart rate up and blood pumping, Eryn recommends windmills (arm swings), squats, pogo jumps and sometimes split jumps.
Eryn suggests a strength training program to increase performance and reduce injury, which includes squats, deadlifts, hip strengthening and core strengthening exercises in many planes of motion. Examples of core strengthening exercises include planks and side planks. Eryn said, “Medicine ball work is used to increase power and speed that transfers to the game. Jumping helps with force production and uses the ground to help one’s golf swing.” Additionally, wrist curls and stress ball squeezes can help strengthen the finger and wrist flexor muscles to avoid a “golfer’s elbow” injury.
Eryn said the main modality RSSR specializes in is muscle activation technique (MAT) which she added is used by Bryson DeChambeau who just won the U.S. Open. Eryn noted, “MAT has been a game changer for anyone staying active or performing. It assesses where the body is immobile because of a lack of muscle activation due to stress, trauma or overuse. MAT helps reconnect muscle activation so the body is more mobile and strong, which can help lengthen the career for golf and increase performance.”
To simplify, Eryn said to mainly focus on core stability and hip mobility, which help not only with any sport but also with everyday activities such as carrying groceries, picking up grandkids or running up and down the stairs. For golf specifically, Eryn added, “Strength in full ranges, power, mobility and speed are huge when increasing golf performance and longevity as well as decreasing injuries.”
In this banded hip abduction stretch, the band is placed above the knee. While balancing on one leg with slight knee bend, the bent knee lifts out to the side, engaging the outer glute muscles.
By Lisa Nicklanovich; photos courtesy of Rock Solid Sports Recovery
