Mid-season Fatigue: Three Tips to Prevent Aches and Pains

Patty Atkins
GolfTEC Coach
GolfTEC San Diego, Golden Triangle
LPGA Member
Certified TPI Golf Fitness Instructor

If you’re like most golfers around the country, you’ve already played several rounds this year and may be facing some ongoing aches and pains, either during or after each round. This can limit your ability to play your best golf and takes away your enjoyment of the game.

The rotational forces of the golf swing can take its toll on the spine and the surrounding muscles. Different parts of the musculoskeletal system serve specific functions and, interestingly, are arranged in an alternating pattern of stabilizers and mobilizers. For example, the purpose of the hips is to allow mobility of the legs, the lumbar spine provides posture stability, and the thoracic spine allows mobility of the upper torso. If this pattern is altered from tight muscles and the mobilizers are limited, the stabilizers will have to compensate. So stiff hips will not only limit rotation (and power) in the backswing and downswing, they will put stress on the lower back muscles and cause aches and pains. Aches and pains are the body’s way of calling for help and ignoring these signals can lead to long-term damage.

The good news is that you don’t have to spend hundreds of dollars on regular massage or pay expensive gym memberships to keep your body fit for golf. Here are three practical tips to keep you going strong for the entire season:

1. Massage daily with a foam roller

   The foam roller stretches muscles and tendons and increases blood flow to the soft tissues. By using your own body weight you can perform a self-massage and with a bit of experimentation you can target just about any muscle group while watching TV in your own living room. Ask a GolfTEC Coach about where to get a roller for yourself.
   

2. Stretch frequently throughout the day

   If you don’t have time for a one-hour yoga class, you can still maintain flexibility for your golf swing with simple stretches such as gentle neck rolls, arm circles, toe touches and lunges. These address the major joints and muscles and can be performed just about anywhere. Developing a routine warm-up before your round is critical, but don’t stop there. Turn slow play into an opportunity to stretch. A golf car can be a great tool to support your limbs while safely stretching the lower back, hamstrings and calves. Check out www.mytpi.com for warm-up routine ideas and golf-specific stretches.
   

3. Strengthen the right muscles
   

   Using weight machines can cause an overdevelopment of some muscles and create imbalance and restriction in the golf swing. Exercising without machines can recruit more core muscles as they serve to stabilize the body in lieu of the machine. Incorporating resistance training using the Power Fan is a great way to strengthen golf specific muscles and build your endurance. Remember to include footwork exercises such as the side jumps or tire drills to help create strength and agility at impact.

   Lastly, making simple choices throughout the day such as walking (instead of riding) or taking the stairs (instead of the elevator) can increase cardiovascular endurance and help prevent fatigue on the back nine. Buy building some simple habits, you'll find yourself ready to perform on all 18 holes, and not needing an ice-bath when you get home.