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How To Enjoy Golf Without Hurting Your Lower Back
photo credit: BEST PHOTO
The golf swing, lower back, and injury are common phrases in the world golf. It is understood the golf swing places large amounts of stress on the lower back. This is simply a result of the mechanics of the golf swing itself. The execution of the golf swing places the lower back under immense shear forces each and every golf swing, and the muscles of the lower back must withstand these shear forces. Muscles of the body when under stress from physical activity eventually become fatigued. Once the lower back muscles are fatigued, supporting the stressors of the golf swing and executing the mechanics of the golf swing are compromised. Resulting in some very common situations for the golfer.
Again, we are all aware the lower back is one of the most oft injured areas of the body in the game of golf. Statistics indicate approximately 50% of all golfers will incur a lower back injury during their playing careers. This statistic tell us a great deal about the importance of keeping the lower back healthy in the game of golf. Outside of the lower back becoming injured from the golf swing.
The situation of performance on the golf course comes into play. Often times prior to injury occurring, a drop in performance will occur. This is a result of the fatigue within the lower back not allowing the mechanics of the golf swing to be executed correctly.
On the PGA Tour keeping the lower back strong and injury free is a daily task. It is understandable how much time is spent on lower back injury prevention when the biomechanics of the golf swing are understood. The biomechanics of the golf swing place the lower back under large amounts of shear force/stress every time you swing a golf club.
Over time, this can easily cause injury if you do not take the correct steps. This leads me to e-mail I received a little while back from BioForce subscriber Bryan
He wrote in with a question about his lower back and here is what he had to say;
“Sean,
I am 54 years of age and a very keen golfer.
Lately I have been experiencing back pain, maybe because of to much golfing?
I need your kind experience to advise me on this subject so that I can enjoy golf
without any harm to my back.”
Thank You,
Bryan
First and foremost the reasons for lower back pain is numerous and is best identified by a qualified physician.
My first suggestion is to get the lower back checked out by a back specialists. This will determine what exactly is going on with the lower back and what is the best treatment.
Now Bryan brings up a very good point in his e-mail. He discusses the possibility that his lower back discomfort is caused by playing too much golf. (you can never play enough golf!, well…maybe)
This absolutely could be the reason why his lower back is “tight” and “sore”.
Again, we know the lower back is placed under high amounts of stress every single swing of the golf club. Over time the muscles of the lower back can become fatigued from the golf swing. This will eventually lead to the muscles of the lower back “giving up” and becoming fatigued.
Once the muscles of the lower back are fatigued it is a very short step to injury. What is the process of eliminating this type of scenario playing out?
It simply requires the development of muscular endurance in the lower back to withstand the stressors of the golf swing. Bottom line the golf swing is a repetitive movement, requiring the body to perform the swing over and over again. In order for the muscles (lower back muscles included) involved in the golf swing to perform the repeatable movements of the golf swing over and over again in an efficient manner.
Muscular endurance is the ability of the neuromuscular system of the body to perform a repetitive biomechanical movement (i.e. golf swing) without becoming fatigued. How do you develop muscular endurance specific to the golf swing? By simply, implementing golf fitness exercises into a structured program.
In addition to the development of increased muscular endurance the efficiency of the golf swing mechanics may require adjustment. Efficiency within the mechanics of the golf swing can directly affect the amount of stress placed upon the lower back.
Additional research has indicated the shear forces placed upon the lower back of a professional golfer is significantly less than the amateur golfer. The reason for the difference is the mechanics of the golf swing performed by the professional is much more efficient, placing less stress on the lower back.
Stated previously, numerous reasons exist for the lower back to become injured. The mechanics of the golf swing and endurance with muscles of the lower back are only two of many possibilities. If the lower back is weak the shear forces placed upon it by the golf swing will eventually lead to fatigue. The development of higher levels of muscular endurance can counter act this situation. The utilization of golf fitness exercises is best in relation to the golf swing for this situation.
Additionally, the efficiency in which the mechanics of the golf swing are executed affects the lower back. A less efficient golf swing places higher levels of shear force upon the musculature of the lower back causing fatigue and possible injury. A comprehensive golf fitness program to develop higher levels of muscular endurance and the creation of a efficient golf swing golf through instruction may assist keeping your lower back injury free.
Sean Cochran
Gear Up Your Golf Equipment Before Hitting the Links
Some of us are fortunate enough to live where we can golf year-round. Others of us enjoy winter vacations to locales, either in the U.S. or abroad, that boast the sunny, dry weather that makes an afternoon on the links one of life's greatest pleasures. As for the rest of us, well, we longingly await the coming of spring and our next round of golf.
Whether we're just learning the game or are avid players, this is the perfect time of year to haul out our equipment and make sure we're prepared for the coming season. Here are some things to consider when gearing up:
Golf Clubs: Look at your golf clubs and think about your game. Do your clubs show your ability to its best advantage, or are they relics whose time has long passed? If you're ready for a new set (or even a new driver or putter), you can't go wrong with TaylorMade, Callaway, or any other premium brand. If you can't afford the best, Callaway pre-owned golf clubs are certified and will help you get the most from your game. This is particularly true for women, who benefit from Callaway's commitment to incorporating the technology of men's clubs into lighter, shorter clubs with smaller grips.
Golf Shoes: You can't develop a great swing unless you have good golf shoes that give you the kind of grip you need on sloped fairways or in the wet rough. Plus, you need a well-fitting pair of shoes that will ensure your comfort as you walk the course. There are many excellent brands of shoes available, some with soft spikes and others that are spikeless. The style, materials (leather vs. manmade), and extra features (like gels that are responsive to your foot's temperature) are a matter of personal taste, but comfort and functionality are key.
Golf Apparel: With an unprecedented number of styles and fabrications, there's no reason you can't both look and feel great on the course. For men, there are a wide variety of long- and short-sleeved shirts, sweaters, and slacks. Women can definitely make a fashion statement on the links with solids and prints in stylish color palettes. Whether your prefer skirts, skorts, or shorts, and whether you favor tanks over short-sleeved tops, you can easily find golf apparel that makes you feel terrific during the game and in the clubhouse.
Golf Accessories: As you're looking over your equipment, don't forget to check on your glove. You want to ensure that you have a great grip, so be sure to find one that has a great fit and that feels great. While you're at it, make sure that you have a hat, moisture-wicking socks, and other golf accessories that will enable you to keep your mind on your game.
Golf Balls: Every golfer has his or her favorite golf balls, but if you haven't tried out some of the new offerings, it's always fun to experiment. Nike, Callaway, TaylorMade, and Bridgestone all have many different styles from which to choose.
Once you have your equipment in order, all that's left is to patiently wait for the weather to clear and then hit the links.
Fitness Apparel
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In a sports apparel specialty store you will delight at the wide range of clothing plus accessories that is available in the market. Specific sporting apparels like golf, fitness exercise, equestrian and yoga are very much available. The apparel for sports like surfing or rafting and even mountaineering are abounds. The wetsuits are perfect for surfing apparel. The sports apparel include caps, batting gloves and rafting vests. Here's a short list on how to choose your sports and fitness apparel
1. The Golf wear
The golf apparel can be found in any specialty sport store. The golf apparel usually includes a trouser with a t-shirt. In golf apparel, comfort is the most important factor. Chinos are also very popular golf wear. Hats and caps of varying designs and makes are also available. Of course outlandish gears worn by some professional golfers are also available.
2. The Running / Fitness wear
The running apparel is best made with cotton to retain moisture that causes friction and might lead to possible chafing. The running shorts and tights including the cotton socks are the basic running gear. When running apparel is being chosen, try to select a base layer top which keeps you dry for an extended run. Comfortable and fit running shoes must be matched to keep you fresh on the run.
The fitness gear pertains to all kinds of apparel including aerobics and gymnastics. The multi-colored tights and leotards are the best and most comfortable during a workout. The fitness gear must be selected with care. Choose the proper material and correct size when selecting the fitness gear is a must.
3. The athletic apparel
The athletic apparel must be chosen with the climate and weather in thought. An apparel that is not suited for the weather will hinder the performance of an athlete. A popular athletic wear is the running or jogging pants with a drawstring waist. These type of athletic apparel can be purchased at discounted rates. The all weather gear is designed to keep most of the elements out. An athlete depends on the athletic gear to perform at his best.
4. The Equestrian apparel
The equestrian gear is mainly about breeches and boots. There are specialty equestrian stores that stock clothing and other equipment for riding. The casual equestrian gear could be riding breeches matched with a plain shirt. The paddock boots available also at equestrian apparel stores complete the set for an equestrian. A pair of riding pants and a jersey can be bought at an equestrian apparel store. When having lessons on riding, you may want to look online for equestrian stores to see and choose an outfit which lets you ride with great style and comfort. A little pricey in most cases but may be worth the price. A western style of gear is also available in specialty shops.
5. The Yoga apparel
The yoga apparel must be very comfortable and loose for easy movement. A t -shirts and a loose-fit short are basic yoga apparel which will keep you fresh and comfortable. Also, it does not cost much. The designer yoga apparels are available at special yoga stores. Yoga Capri pants and unitards are available at yoga apparel store. The special Asana clothing can be found at very exclusive yoga outlets.