Physiotherapy and Supporting Students

Here at BFGC we are delighted to support a variety

of healthcare students. As part of your membership

experience we offer our student services to you.

BFGC recently supported a group of Physiotherapy

students from Sheffield Hallam University on placement to

look at golf injury and prevention – read below for top tips

on what they found out to aid your common pains and

discomforts related to your golf performance to keep you

golf fit!

Physio Student Top Tip 1: Do you warm up?
A British Journal of Sports Medicine found that up to 40.9% of amateur golfers get injured while playing golf each year. Injuries sustained by players are commonly associated with repetition, high tissue stress and poor swing mechanics.

The BJSM study recommends the first way to combat golf injuries is to

warm up, golfers who warm up have improved club head speed by 12.4%

by 2 weeks and 24% in 7 weeks – this is the equivalent to your handicap dropping by 4 shots! Takes just a few mins to complete but the benefits to reduce injury,

increase movement in your swing and play consistently are long lasting! Click below for our warmup guide!

Physio Student Top Tip 2:! How's your grip?

Did you know pro golfers have a grip power strength of 60kg when squeezing a grip strength test?

Powerful hands, powerful drives!

Build grip strength into your training to gain better stability and control of wrist and hands!

Physio Student Top Tip 3! Do you have one of these common issues we see in golfers?

- Tight and weak shoulders? Especially for those with ‘text/desk neck' that work from home!

- Reduced rotation/twist through the hips and back

- Weak core - glutes and back of body

All can cause injury and result in fatigue, poor power transfer, reduced club head speed and swing faults like over the top swing.

Top exercises for tight and weak shoulders are - Strengthening the back of the shoulders and lower back – the trapezius with YTW exercise! Stretching out tight muscles with the pecs!

Physio Student Top Tip 4! Work that booty!

In the downswing your pec muscles are working 93 % of peak force and the trail leg glute muscles are at 100% capacity!

Add in squats, lunges deadlifts and bridges and the occasional bench press to improve your swing!

Working on the butt also stabilises the pelvis which means to golfers less sway and slide, improved power transfer and reduced stress on the lower back!

Physio Student Top Tip 5! Do you get knee pian?

The knee takes significant shearing forces through the mechanism of weight bearing and rotating during the golf swing.

The knee needs to be strong to stabilise the lower limb as your hips rotate, but people with weak lower limbs are susceptible to ligament strains and meniscus tears causing knee pain. For those that have arthritic changes I the knee joint, stiff hip and backs and poor balance these all contribute to further strain on the knee.

We need to strengthen the glutes, quads and hip adductors!

Also check footwear – 70% of golfers are wearing the wrong fitting shoes! Also, by turning your feet outwards slights by 30 degrees and lifting the heel of the lead leg on the down swing can limit the load on your knee if you adjust your swing

Physio Student Top Tip 6! Do you have 90 secs for your hips?

Hips are prone to tightness and weakness as many of us sit flexed positions all day when working at a desk. Your hip muscles are responsible for the rotation including your hip flexors, glutes and hamstrings being the main movers through rotation.

Better hip flexibility and strength gives better power transfer and will prevent over the top swing and early extension in golfers!

Spend 30 secs on each - 90/90, hip flex and thread the needle with hip adductor stretch!

Physio Student Top Tip 7! Did you know standing on one leg could save your life?

Standing on your leg for 10 seconds a day improves golf and life longevity! Crucial for balance and prevent sway and slide in golfers!

Physio Student Top Tip 8! Glass back after a round?

Many golfers experience back pain. Poor back mobility and rotation can cause problems with dissociation ( the inability to stabilise the lower body whilst rotating the upper body) which is essential for the golf swing. If you can’t rotate the upper body you have issues with back swing and if cant stabilise the lower body issues with down swing.

Every golfer needs separation by mastering mobility of one section and

stability in the other increase power, club head speed, distance, and

accuracy!

To strengthen the back, you need core and the posterior chain activation (muscles along back of the body) such as dumbbell windmills, dumbbell squats and kettlebell swing!

For rotation - thread the needle!

Physio Student Top Tip 10! Coffee Anyone?

Did you know in a study into caffeine on golf performance during competitions found caffeine improves:

Total score
greens in regulation
and driving distance!

Coffee in the clubhouse anyone?

Student Physio Top Tip 11- Golfers elbow

Also known as medial epicondylitis is a condition that causes pain and swelling in the tendons of the forearm muscles that attach to the bony bump on the inside of the elbow. Typically, its caused by repetition and stress on the muscles in the former, to reduce the risk of golfer’s elbow try these stretches and strengthening exercises to keep golf fit!

Student Physio Top Tip 11- Golfers live longer than non-golfers!

Playing golf reduces stress and anxiety and boosts self-esteem and confidence. Not only your mental health but did you know waking a round is over 10,000 steps and 6k burning over 2000 calories! Golf also lowers your risk of: