Golf Health: Sportsmedicine for Golf Business

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Golf HealthSportsmedicine for Golf Business
Teaching Professionals

• Karen W. Stellick, PT
• GREAT MOVES
• 719.477.6870

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AGENDA

• Fitness Essentials for Golf
• The Basics of Anatomy and Kinesiology as they
  Relate to Golf
• Understand the Principles Behind a Golf Fitness
  Evaluation

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Components of Fitness

• Flexibility Spine Extremities
• Strength Core Extremities
• Posture Function Follows Form
• Balance Internal External
• Cardiovascular Demands Benefits
• Neuromuscular training Speed and Position
• Nutrition Demands Benefits

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FACT AND FICTION ABOUT FITNESS ON THE LPGA

• Grip Strength Ave. L 92 Ave. R 90
• Demand versus potential.
• Lean Body Mass
• Literature recommendations, 11-19 body fat
• Actual 28.5 body fat average on the LPGA
• Bone density analysis findings.
• Osteopenia and rib fractures.
• Dermatology findings.
• Skin cancer.

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Factors Leading to Golf Injuries

• Poor Body Mechanics
• Excessive Practice
• Lacking Golf Specific Exercise Program
• Poor Nutrition Plan
• Previous Injuries/Surgeries
• Travel Injuries MVAs, Lifting Baggage
• Irregular Sleep Habits and Accommodations
• Smoking, Drinking, Stress
• Inherent trauma from the golf swing

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CORE STABILITY
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Shoulder Strength Flexibility

• Scapular control
• Thoracic posture
• Muscle imbalance
• Shoulder control
• Rotator cuff stability and mobility
• Pectoral Involvement
• Injury Prevention
• Nerve Impingement
• Tendinitis

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Factors of the Lead Shoulder

• The average horizontal adduction/internal
  rotation is 130 degrees for males, 155 degrees
  for females. Where does the player get this
  motion? Scapular or glenohumeral motion?
  Demonstration of effect on grip and injury
  potential.
• Soft tissue shortening or lengthening may lead to
  pain, dysfunction and weakness such as the
  snapping scapula or nerve tension on many
  professional players.
• Fifteen muscles stabilize and move the scapula.
  Nine help stabilize the glenohumeral joint while
  six control scapular stability against the
  thoracic wall.
• Ground impact forces are transferred to both
  arms, eventually affecting the shoulders and
  spine.
• The balance of flexibility and stability of
  pectoral, trapezius, and rotator cuff musculature
  is critical to prevent impingement, tendonitis,
  or bursitis.

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PELVIS HIPS

• Quiet hips. Thats what I ask of players during
  their core and shoulder training for golf.
  Thats what will help them gain stability and
  consistency in their swing.
• Limited flexibility in the hips is a major source
  of back pain in amateurs. If the swing cant
  rotate at the hips, rotation will be painfully
  stolen from the lumbar spine. (Research)
• Tight hip flexors and hamstrings. Weak adductors
  and abdominals. Piriformis syndrome. Trouble
  spots for many golfers.
• Mobility first. Then stability and balance.
  Then motor retraining. Now youve at least got a
  fighting chance at a consistent setup and swing
  pattern.
• Studies show lateral core weakness leads to back
  pain.

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Who could be the culprit?

• Tight piriformis
• Tight gluteus medius
• Tight hamstrings
• Tight iliotibial band
• Limited thoracic rotation
• Poor swing technique.

• ___1. Inability to rotate into the backswing.
• ___2. Loss of right knee flexion in backswing.
• ___3. Pain in the sacral and buttock region.
• ___4. Lateral side-bend of the lumbar spine
  instead of rotation.
• ___5. Poor lumbar/hip posture during the swing.

(Is this a trick question?)
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BALANCE RULES!
Understand the effect on weight shifting and club
head speed.
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FUNCTION FOLLOWS FORM

• The neck must rotate to allow full rotation of
  the shoulders with the head and eye position
  maintained.
• The shoulders support effective arm motion and
  control various force vectors through many planes
  of rotation.
• The trunk must allow effective independent
  rotation of the shoulder girdle and hip girdle.
• The pelvis stabilizes and maintains appropriate
  spinal angle.
• The hips provide rotation rather than excessive
  pelvic slide, lumbar torsion or side bend.

Leslie Spalding, LPGA tour
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• The knees provide effective lower body support.
• The ankles allow optimal knee stability, motion,
  and balance.
• The elbows maintain effective swing radius.
• The forearms must rotate to accommodate adequate
  clubface rotation.
• The wrists allow for effective club head speed
  and position.
• The fingers allow for effective club control
  throughout the swing.

The knees and ankles also allow for a quick
getaway to the 19th hole!
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Specifics of Golf

• A specific motion over 100 specific joints
  involving hundreds of muscles, each in a specific
  direction through specific input of specific
  stimuli to obtain a specific amount of muscle
  response or specific facilitation of a specific
  tissue dependent upon the specific tissue
  involved in a specific action to achieve specific
  physical performance requirements and goals with
  specific fiber muscle recruitment fueled by a
  specific muscle energy system. Then the ball
  gets in the way of the club and Whack!

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Mastering Functional Exercise in Golf and Life

• Player uses biomechanically correct movement with
  good demonstration of control.
• No substitution pattern is noted.
• Minimal perception of exertion.
• Non-symptom producing. (pain, balance)
• Goals for intensity, duration, and frequency are
  SMART.

Achievements with exercise Annika and Tiger.
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Set SMART Goals

• Conduct SMART goal training.
• Specific
• Measurable
• Achievable
• Realistic
• Time-phased

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Identify Skills Needed to Achieve Goals

• Time Management- self discipline
• Cardiovascular Fitness- endurance
• Core Strength- control and confidence
• Muscular stretch- preparation and breathing
• Flexibility- adaptability and relaxation
• Balance- focus and trust
• Posture training- visualization
• Velocity changes- handling stress

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Does your swing fit your body?

• Does your body fit your swing?

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STUDENT MINI-EVALUATION

• Grip Strength R ______ L ______
• Thoracic rotation R _____ L _____
• Hip External Rotation R _____ L _____
• Single Leg Balance EO/EC R ___ L ___
• Kinesthetic or Visual dominance?
• Posture
• Arm hang position _____________________
• Set-up alignment ______________________