Nov. 21, 2025

How to Cope with Common Golf Injuries featuring Bob Forman

How to Cope with Common Golf Injuries featuring Bob Forman
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GS#449 August 12, 2014 Long time Golf Smarter Member Michael Hamel plays at least 36 holes everyday...in Ontario Canada! So far this year, he's logged 237 rounds, and he's not slowing down. In only 6 years of playing golf, Michael has brought himself down to a 3 handicap...although he'll say "up" to a 3 since he was in the 2s. He's also been a Personal Trainer for 25 years. When he fell in love with golf, he went for his TPI (Titleist Performance Institute) Certification so that he could become a better golfer, and to help others to be in better golf shape.

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WEBVTT

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Golf Smarter number four hundred and forty nine.

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Welcome to Golf Smarter Mulligans, your second chance to gain

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insight and advice from the best instructors featured on the

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Golf Smarter podcast. Great Golf Instruction never gets old. Our

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interview library features hundreds of hours of game improvement conversations

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like this that are no longer available in any podcast app.

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We are a society of sitters. I think the average

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for the American adult is around eight to ten hours

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a day. So what happens in that situation is you

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place muscles in a shortened state, hamstrings being one of them.

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So there's your low back issue. And then you also

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put muscles in an elongated state. They're stretched out, and

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when you elongate a muscle, you weaken a muscle overtime.

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And one of the muscles that does elongate when you

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sit are your quad, your step muscles in the front

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part of your thigh. Now those are important muscles for

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stability of the knee joint. So when you get weak quads,

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that tends to impact the knee.

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How to cope with common golf injuries featuring Bob Foreman.

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This is Golf Smarter welcome back to the Golf Smarter podcast. Bob.

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Well, I appreciate the invite.

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Well that's just great. You've got the invite. Now make

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it worthwhile.

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Always make it worthwhile.

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Yeah, absolutely so. All right, it's summertime, it's it's camp time.

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So everyone sing along with me. Head, shoulders, knees and toes,

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knees and toes. Golf injuries.

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That takes me back to my kid's childhood.

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Exactly, yeah, exactly so. But golf injuries, it's head to

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toe and it's it's all of us. And I want

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to know some ways we can learn how to what

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the injuries are. What if we're feeling something wrong, what

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is that? And what are the things we can do

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to improve those things? And that's why Golfit Carolina is

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back on the podcast.

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Well, yeah, gosh, I mean, you know, it's unfortunately, it

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keeps a lot of people from playing as much golf

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as they'd like to, and in some cases it's kind

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of forcing some golfers to hang up the clubs. I mean,

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injury related to golf or golf related injury is kind

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of a hot topic, you know, given even given the

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the litany of injuries that you hear all these tour

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players have and their swings are good, and that's one

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of the you know, the factors that lead up to

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amateur injury is the fact that our mechanics aren't as

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good in addition, in addition to the fact that you know,

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overuse uh always tends to play a role with injury.

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But you know, it's very prevalent amongst all level golfers.

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It doesn't matter if you're a male or a female,

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if you're a junior or a senior.

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Uh.

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You know, it's there and it's a part of the game,

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and it's something that you know, if you know how

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to prevent it, you know you can, you know, you

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can kind of keep those injuries at bay if you

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kind of take the proper steps to keep yourself healthy.

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Oh that's good to know. Yeah, it's amazing because even

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on the first day of the PGA Championship, guys were

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just like walking off the chorus right dropping like flies.

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I mean, you know, you got a koocher didn't even

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show up because of back spasms, and you got tigers

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on going back issue and.

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The biggest story of the entire tournament, it's like, is

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he gonna play? Is he not going to play? Should he?

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Should he play? Should he not play? Yeah?

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You wonder gush. You know. I remember reading and somebody

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telling me too that once you have a low back injury,

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you are considered cured if you don't have any pain

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for two years.

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And your thought on.

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That, well, I think, you know, I think there's there's

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a lot to that, because I mean, there's there's there's

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a lot of mechanisms in the back area, but it

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is prone to injury. And then when you combine it

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with the explosiveness and the torque of the golf swing, uh,

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you know, and then you add to that, as we

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talked about, especially with amateur golfers, the fact that the

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mechanics aren't always as ideal as they should be. In

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addition to the fact that probably ninety five percent of

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us I may even go as far as saying one

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hundred percent of us have the anatomical deficiencies in the

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form of muscle tightness and muscle weakness, and all those

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add up, you know, and make a perfect storm for injuries.

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So yeah, you know, it's once you have low back,

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it's it kind of hangs around for a while and

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you've got to really kind of.

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Treat it gingerly, so you buy or don't buy the

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two year theory.

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Uh, well, two years is kind of a long time.

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I just think that anybody who's going to get away

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from golf for two years is gone.

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Yeah yeah, yeah, oh yeah no. But again I think

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you know, there's ways that there are things that you

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can do to quicken or or hasten the recovery and

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prevent the back injury from coming back. Definitely.

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Wow wow. So is back the most prevalent injury or

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lower back or what part of the back?

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Yeah? For back by far, by far the number one

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in golf. And again that's to everybody, professionals, amateurs, men, women. Uh,

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and there's there's good reason for it. I mean, you know, again,

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it's an explosive type activity. It's a one sided activity,

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so it's repetitive in nature. You know, as they mentioned,

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many of us have muscle deficiencies and imbalances that you know,

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forget about golf would lead up to back injury by itself,

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and then again when you add that that turning and

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twisting an explosive you know, swing, it just adds to

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the incidents and the risk levels.

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You know, when you and I spoke earlier, and you've

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been on the show a couple of times. Actually, if

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people want to go back and listen, it's episodes three

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forty seven, three fifty nine, and three sixty. We talked

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a lot about and I was always trying to focus

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on my lower back issues and I'm happy to say

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that they are not bothering me that much. And there's

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two things that I can track back. And I don't

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know if either of them are why. I'm probably gonna

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add a third. But if why, it's better or I'm

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it's just a coincidence. But I can track a couple

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of things. First of all, my golf swing. I learned

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how to quiet my lower body. I don't have the

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sway that I used to have when I'm swinging the

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golf club. That could be one of them. Secondly, is

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I've become a side sleeper versus a back sleep, a

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stomach sleeper. That could be another one. Yeah, good, thank you.

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A third, I was doing a lot of yoga. I

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don't do it that much, if at all, anymore, because

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I found that there were a couple positions that really

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hurt my lower back.

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Yeah.

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And then actually the last one, which I think maybe

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the biggest contributing factor to my back being better is

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I swim a lot.

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Now, well that's a good one too. Yeah, swimming's great

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for low back discomfort.

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Well, I just what I love about swimming is that

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there it's a high resistance and no impact. And yeah,

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people say, oh, it's so boring. It's like, yeah, I

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love that part of it. When else in my life

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do I get to be bored for twenty minutes to

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a half hour, you know, and get one of.

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Those ear plugs and so you can play music while

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you're swimming.

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No. I love to have my mind go nuts. I mean,

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because you know, like I watch runners, and even a

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runner who's like out on the street, not unnecessarily in

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a treadmill, they have to pay attention to where they're going.

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You know, you really have to pay attention when you're running.

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When you're swimming in a pool, I go, I just

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do laps. But when I'm swimming, I just go to

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the edge and then I turn around and go next

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to the And that's all I have to think about,

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is where am I and I really get into this

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meditative deep state where my mind and the longer I'm

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in the pool, the farther my mind goes and I

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kind of enjoy that. But from my back, for the

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strength of my back and overall conditioning on my core,

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I think that that has been a major factor.

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Yeah, swimming is definitely one of the better exercises for

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individuals that do have you know, chronic lower back discomfort.

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And then when you mentioned the yoga, you know, flexibility

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also plays a big part in injury prevention, and especially

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as it relates to the lower back, and you had

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mentioned about you did a lot of yoga. You know,

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there's definitely a window of flexibility that you want to

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kind of monitor because if you're tight, that increases the

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risk in many cases for injury not just in the back,

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but in other parts of the body. But then again,

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if you're too flex and you don't have the lex

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you know, the the the joint stability, that can also

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lead to injuries in the in the body as well.

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So there's definitely a window. Not too many people are

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hyper flexible, but you know, and those are usually like

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dancers and stuff like that. But again, if you take

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yoga and you do that a lot, you know, you

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could get into that category.

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Well I am I am always have been very flexible,

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even more than my children. Yeah, I've always been. I've

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even had a couple of messuses call me Gumby.

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Really you're a rarity.

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But I do get you know, like the tight hamstrings,

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and I think that that also is a is another

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back problem contributors tight ham strings right.

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Oh yeah, gosh, tight hamstrings are probably one of the

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biggest factors that lead up to a low back injury.

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And the ham strings, I mean are in the you know,

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the back of the thigh. And a lot of people

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kind of look puzzled when I mentioned that in some

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of the workshops, you know, because they're like, well, those

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are down you know, in the legs, but my back

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bothers me. What's the relationship? And what happens when the

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ham strings are tight is the hamstrings attached to the

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hip bone and over a number of years they'll they'll

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the tightness will pull that hip bone and rotate it

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backwards sort of, you know, towards the tightness. So what

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happens is the low back muscles which are attached or

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fanned out across the top of the hip bone and

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then all kind of converge into the lower spine. The

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lumbar curve and the lower spine. When the hip bone

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rotates down and back, it takes those low back muscles

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and it stretches them out and it leaves them in

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a taunt position. So early signs and symptoms of that

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occurring are if you sit for a long period of

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time and you get up and your back's a little tight,

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that could be a sign. If you play golf or

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you work in the yard and the next day or

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two your back's a little tight, that could be a sign.

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The more serious consequence is what happens when that hip

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bone rotates and those back muscles get taught. It also

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takes that normal curve in your lower back than normal

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lumbar curve, and it actually straightens it out a little bit. Now,

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you don't want to deviate from that natural curve because

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if you deviate, if you straighten the curve out, or

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if you increase the curve, you start to put more

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pressure on the disks, you know, those jelly doughnuts that

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are in between the bones and the spine, And over

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a period of time, that wears the disc south faster,

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and you get the space between the two bones starts

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to decrease and that can put pressure on the nerve

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that comes out between the two bones, you know, and

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that can cause issues like the you know the sciatica

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of the typical sciatica with the pain radiating down one

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or both legs, numbness in the foot, you know, numbness

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in the foot or weakness in the leg, or you

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could also get you know that that disc to rupture

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or to slip and it actually bulges out into that

226
00:13:16.080 --> 00:13:18.840
space where the nerve is and that puts pressure on

227
00:13:18.919 --> 00:13:21.600
the nerve and that causes the same type of discomfort.

228
00:13:22.279 --> 00:13:26.039
So yeah, so tight hamstrings are number one probably one

229
00:13:26.039 --> 00:13:29.000
of the bigger factors in muscle and balance that lead

230
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up to back discomfort.

231
00:13:37.720 --> 00:13:39.799
Let's talk about other parts of the body you know

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00:13:39.879 --> 00:13:43.720
that the golfers are having issues with. Do you see

233
00:13:43.759 --> 00:13:50.759
more people complaining about like their shoulders or their elbows

234
00:13:50.799 --> 00:13:52.440
and wrists?

235
00:13:53.519 --> 00:14:03.000
Yes, elbows probably, second shoulders probably, you know, depend upon

236
00:14:03.080 --> 00:14:06.600
who you read, third or fourth wrists are in their

237
00:14:06.600 --> 00:14:11.200
wrists are a lot from more impact type injury, you know,

238
00:14:11.360 --> 00:14:17.279
hitting the root or yeah, digging into the turf that

239
00:14:17.440 --> 00:14:20.360
tends to cause more wrist injury.

240
00:14:20.720 --> 00:14:22.879
Yeah, I noticed that, Like if I, if I like

241
00:14:23.000 --> 00:14:25.320
try to really dig it out in the bunker or something.

242
00:14:25.320 --> 00:14:28.120
It's like, oh, that's my wrist.

243
00:14:27.919 --> 00:14:31.480
Yeah, you know. And then the computer too. You know,

244
00:14:31.679 --> 00:14:34.480
the fact that since the computer ages come around, I mean,

245
00:14:34.519 --> 00:14:37.320
obviously you see a lot of more wrist injuries because

246
00:14:37.360 --> 00:14:40.679
of the fact that a lot of people are using

247
00:14:40.720 --> 00:14:44.600
the mouse, and you know, that kind of leads to

248
00:14:44.639 --> 00:14:48.120
an imbalance in the in the forearm structure. You know,

249
00:14:48.159 --> 00:14:51.159
we tend to have imbalances in our forearms anyway, because

250
00:14:51.480 --> 00:14:54.840
the flexer muscles on the underside of the forearm tend

251
00:14:54.840 --> 00:14:58.279
to be stronger than the muscles on the top part

252
00:14:58.320 --> 00:15:01.759
of the forearm because we're always gripping things. You know,

253
00:15:01.799 --> 00:15:05.080
you're constantly gripping things. You don't really do too much

254
00:15:05.240 --> 00:15:07.960
to strengthen the muscles on the top part of the forearm,

255
00:15:08.159 --> 00:15:12.080
and that's extending the fingers out. So we're stronger with gripping,

256
00:15:12.200 --> 00:15:15.919
we're not as strong as we are extending. So that

257
00:15:16.000 --> 00:15:20.519
imbalance leads to things like carpal tunnel and it can

258
00:15:20.559 --> 00:15:23.200
also lead to things problems in the elbows and in

259
00:15:23.279 --> 00:15:26.320
the shoulders. So then when you get into a sport

260
00:15:26.480 --> 00:15:29.679
like golf, now where again you're gripping the golf club

261
00:15:30.600 --> 00:15:34.480
and you're putting the wrists through you know, all types

262
00:15:34.519 --> 00:15:38.480
of range of motion, both extension, inflection, and then also

263
00:15:38.600 --> 00:15:41.519
what's called adduction and adduction which is kind of like

264
00:15:41.559 --> 00:15:46.600
a sideways flection of the hand, which is probably more

265
00:15:46.639 --> 00:15:50.159
prominent in the golf swing than theflection and extension. But

266
00:15:50.240 --> 00:15:52.799
then again, you know, if you have that imbalance in

267
00:15:52.840 --> 00:15:56.960
the forearm, that just increases the probability that you're going

268
00:15:57.000 --> 00:15:59.720
to have some issues in the wrist, elbows, shoulder.

269
00:16:01.799 --> 00:16:06.080
I should have gone in this order, since this program

270
00:16:06.120 --> 00:16:08.600
we focus on the mental game so much. We start

271
00:16:08.600 --> 00:16:10.080
at the top of the head. I should have gone

272
00:16:10.120 --> 00:16:13.039
to the neck next before I got to the shoulders.

273
00:16:13.440 --> 00:16:16.600
But do you see a lot of neck injuries and

274
00:16:16.759 --> 00:16:18.080
issues with golfers.

275
00:16:18.120 --> 00:16:22.039
Yeah, not too many, really, not too many neck injuries. Now,

276
00:16:22.120 --> 00:16:26.159
shoulders are pretty prevalent. Like I say, elbows tend to

277
00:16:26.200 --> 00:16:31.879
be probably the second biggest injury in amateur golfers, and

278
00:16:31.960 --> 00:16:34.440
a lot of that is due to the fact that

279
00:16:34.559 --> 00:16:37.720
a lot of golfers don't have the range of motion

280
00:16:38.240 --> 00:16:44.240
in the respective side shoulder, especially what's called external rotation

281
00:16:44.440 --> 00:16:47.759
of the shoulder. And you can kind of test yourself

282
00:16:47.840 --> 00:16:51.159
out to see whether or not you have adequate external

283
00:16:51.159 --> 00:16:54.639
shoulder rotation. If you were to raise your arm up

284
00:16:55.200 --> 00:16:59.759
so that upper arm is parallel to the floor, and

285
00:16:59.799 --> 00:17:03.360
then well even your whole arm is parallel to the floor,

286
00:17:03.440 --> 00:17:07.319
but your elbows bet and ninety degrees and then try

287
00:17:07.400 --> 00:17:10.160
to rotate the hand up like you're gonna make the

288
00:17:10.200 --> 00:17:13.079
boy scout or girl scout sign, and keep going and

289
00:17:13.160 --> 00:17:15.920
see how far you can go. If you can get

290
00:17:15.960 --> 00:17:21.359
past ninety degrees, then your chances are your external shoulder

291
00:17:21.480 --> 00:17:25.799
rotation is pretty good. If you are having trouble getting

292
00:17:25.799 --> 00:17:29.759
to ninety degrees, then you're going to be probably one

293
00:17:29.759 --> 00:17:33.279
of those individuals that's going to develop some sort of

294
00:17:33.440 --> 00:17:38.359
elbow problem. Because in the golf swing, as we bring

295
00:17:38.359 --> 00:17:41.160
the club back, you know, when we'll use a right

296
00:17:41.200 --> 00:17:46.200
handed golfer, the right hand is going to rotate and

297
00:17:46.240 --> 00:17:49.799
the right shoulder is going to externally rotate. And if

298
00:17:49.839 --> 00:17:52.119
you don't have that range of motion in the shoulder,

299
00:17:52.759 --> 00:17:55.559
what happens is you put a strain on the elbow.

300
00:17:56.319 --> 00:18:00.960
So again, over time, the repetitiveness of the activity, you know,

301
00:18:01.000 --> 00:18:03.200
it starts to wear out the you know, the tendons

302
00:18:03.200 --> 00:18:07.240
and put pressure on the tendons, and golfer's elbow is

303
00:18:08.160 --> 00:18:12.440
basically classified as an inflammation of the tendon on the

304
00:18:12.480 --> 00:18:15.480
inside part of the elbow where you tend to see

305
00:18:15.519 --> 00:18:17.920
a lot of issues, you know, so a lot of

306
00:18:17.920 --> 00:18:20.240
golfers will go out and buy one of those forearmed

307
00:18:20.240 --> 00:18:22.759
bands and wrap it around their forearm to take the

308
00:18:22.839 --> 00:18:26.160
pressure off the muscle, which tends to relieve some of

309
00:18:26.200 --> 00:18:31.000
the pressure, but you know, it tends to mask the injury,

310
00:18:31.039 --> 00:18:33.359
and you definitely want to take steps to correct the

311
00:18:33.440 --> 00:18:36.599
injury and don't rely on that band because it won't

312
00:18:36.599 --> 00:18:37.640
get any better if you do.

313
00:18:39.960 --> 00:18:42.279
That's interesting, and there are a lot of products on

314
00:18:42.319 --> 00:18:48.599
the market that make claims to helping relieve pain reduce injury.

315
00:18:49.960 --> 00:18:51.839
Do you have favorites or is it all bunk?

316
00:18:53.400 --> 00:18:56.200
Well, I mean it's good, you know, if you're in

317
00:18:56.319 --> 00:18:58.559
discomfort and you want to get out there and play,

318
00:18:58.839 --> 00:19:01.839
I mean it's good to to use like in this case,

319
00:19:01.920 --> 00:19:04.839
you know, those forearm wrist or the I'm sorry, the

320
00:19:04.880 --> 00:19:08.279
forearm bands, because again it will kind of put take

321
00:19:08.319 --> 00:19:11.839
pressure away from the muscle as you're kind of bringing

322
00:19:11.839 --> 00:19:14.319
the club back, and that's usually where most people will

323
00:19:14.319 --> 00:19:17.319
feel the discomfort when they've got that what's called epic

324
00:19:17.440 --> 00:19:22.160
und delitis. You don't want to depend on it for

325
00:19:22.200 --> 00:19:26.640
too long because you know, you're kind of taken away

326
00:19:26.680 --> 00:19:30.400
from the job of the muscle and so the muscle

327
00:19:30.480 --> 00:19:35.400
can actually kind of weaken. So in between your rounds

328
00:19:35.400 --> 00:19:37.920
of golf, you want to make sure well. First of all,

329
00:19:37.920 --> 00:19:41.039
you want to make sure that your ice the area

330
00:19:41.599 --> 00:19:44.680
for about fifteen to twenty minutes after you play golf,

331
00:19:44.759 --> 00:19:48.880
so that you prevent any inflammation, further inflammation of the area,

332
00:19:48.960 --> 00:19:53.039
because it's the inflammation that causes the discomfort, and the

333
00:19:53.119 --> 00:19:57.519
more inflammation you have, the longer the rehab period. And

334
00:19:57.759 --> 00:20:00.359
you never put ice directly on the skin, makes there's

335
00:20:00.400 --> 00:20:02.839
a little thin layer of cloth in between you and

336
00:20:02.880 --> 00:20:07.240
the ice. And then in between, you know, you can

337
00:20:07.279 --> 00:20:11.480
do some mild stretching for the wrist and the forearm

338
00:20:12.240 --> 00:20:15.400
to help heal the process, and you can also do

339
00:20:15.480 --> 00:20:19.240
some mild strengthening exercises, and you know, I won't go

340
00:20:19.279 --> 00:20:22.279
into all of them, but you probably want to contact

341
00:20:22.319 --> 00:20:25.720
somebody who is knowledgeable about that, a physical therapist or

342
00:20:25.759 --> 00:20:29.680
even a golf fitness instructor, a certified golf fitness instructor

343
00:20:29.680 --> 00:20:32.400
who can kind of show you some simple exercises with

344
00:20:32.599 --> 00:20:36.039
light weight to do to help strengthen the muscles in

345
00:20:36.079 --> 00:20:39.359
the forearms so that you can alleviate and prevent the

346
00:20:39.400 --> 00:20:40.680
problem from coming back.

347
00:20:43.880 --> 00:20:50.640
What about various supplements and liquids and roll ons that

348
00:20:50.680 --> 00:20:54.680
are saying, you know, you know that there's a product

349
00:20:54.720 --> 00:20:59.359
golf fuel, right and urgent joint support, and there's roll

350
00:20:59.400 --> 00:21:03.640
on to relieve pain. Is that just are we should

351
00:21:03.680 --> 00:21:07.079
be you know, is this just ibuprofen or are there

352
00:21:07.160 --> 00:21:11.279
supplements that are supposed to help joints? And who knows

353
00:21:11.279 --> 00:21:13.279
if supplements work? And what about any of these roll

354
00:21:13.359 --> 00:21:15.519
ones that are supposed to relieve the pain. Is it

355
00:21:15.599 --> 00:21:18.039
something that's just being marketed with a golf name on it.

356
00:21:19.279 --> 00:21:21.640
Well, I'll tell you, fred, I really haven't run across

357
00:21:21.839 --> 00:21:26.599
anything a supplement wise that seems to be on the

358
00:21:26.640 --> 00:21:31.319
market for very long. And you know, to me that

359
00:21:31.319 --> 00:21:35.720
that's kind of the the you know, the signal that Okay,

360
00:21:36.240 --> 00:21:38.440
you know, I've read a few articles about this thing.

361
00:21:38.440 --> 00:21:42.799
There seems to be some consistency as to the you know,

362
00:21:42.880 --> 00:21:46.119
the product and the fact that it's effective. You know,

363
00:21:46.200 --> 00:21:49.759
these things kind of come and go, and not no

364
00:21:50.480 --> 00:21:52.920
one of them seems to hang around for very long.

365
00:21:53.079 --> 00:21:56.039
So you know, personally, I wouldn't use any of that stuff.

366
00:21:57.559 --> 00:22:00.839
The anti inflammatories, you know, the the bills and stuff

367
00:22:00.880 --> 00:22:03.440
like that. If you're not allergic to that stuff is

368
00:22:03.519 --> 00:22:06.839
good to take to help you know, relieve again the inflammation.

369
00:22:08.119 --> 00:22:11.359
As I mentioned, anytime you have an injury, definitely the

370
00:22:11.400 --> 00:22:13.799
first twenty four to forty eight hours you want to

371
00:22:13.839 --> 00:22:16.759
go with ice because again the idea there is to

372
00:22:16.839 --> 00:22:21.640
try to reduce the inflammation because that prolongs the rehab process.

373
00:22:22.839 --> 00:22:27.240
Then once the inflammation has stopped, you know, usually after

374
00:22:27.359 --> 00:22:29.960
a couple of days, two or three days, you can

375
00:22:30.000 --> 00:22:34.680
go to moist heat and you know, like a wet towel,

376
00:22:34.720 --> 00:22:37.559
wet hot, tael tolerable hot. You know, want to burn

377
00:22:37.599 --> 00:22:42.960
yourself because the moist heat will penetrate into the joint,

378
00:22:43.799 --> 00:22:46.440
especially going back to the low back. I mean, you've

379
00:22:46.480 --> 00:22:51.079
got quite a thickness of muscle there and to where

380
00:22:51.200 --> 00:22:54.680
you know, to use these kind of bombs, you know

381
00:22:54.880 --> 00:22:58.200
that you know, they tend to pride themselves on the

382
00:22:58.240 --> 00:23:02.160
fact that it brings least to the area. They pretty

383
00:23:02.200 --> 00:23:05.880
much just kind of warm up the superficial layer under

384
00:23:05.880 --> 00:23:09.640
the skin. They don't really penetrate deep into the muscle layer.

385
00:23:11.200 --> 00:23:14.920
Moist teat. It's free, and it's probably the best thing

386
00:23:14.960 --> 00:23:17.640
that you can do. You just got to be consistent

387
00:23:17.720 --> 00:23:21.319
with it for three or four or five days, you know,

388
00:23:21.440 --> 00:23:24.559
putting it on there once it cools off after about

389
00:23:24.680 --> 00:23:27.640
eight and seven eight minutes, to do it again, you know,

390
00:23:27.720 --> 00:23:32.359
for about seventy eight minutes, and you be surprised what

391
00:23:32.480 --> 00:23:35.920
a difference moist heat can make in terms of helping

392
00:23:35.960 --> 00:23:38.240
the recovery process.

393
00:23:43.160 --> 00:23:46.160
Well, I can tell you that you said two words

394
00:23:46.200 --> 00:23:48.720
that I think the golf smarter audience gets perked up

395
00:23:48.759 --> 00:23:54.160
every time they hear it free and best, So moist

396
00:23:54.200 --> 00:23:55.680
heat is going to be high on the list for

397
00:23:55.759 --> 00:23:56.960
everyone at this point.

398
00:23:57.799 --> 00:24:00.200
Yeah, I mean, what I do? You know what I do?

399
00:24:00.920 --> 00:24:03.680
You know, I get a little lower back tweak every

400
00:24:03.720 --> 00:24:06.599
once in a while. I'll just take a towel, wet it,

401
00:24:06.720 --> 00:24:08.839
you know, dunking and water, wring it out, throw it

402
00:24:08.839 --> 00:24:11.200
in the microwave for a couple of minutes, and again

403
00:24:11.279 --> 00:24:13.680
microwaves will vary, so you may want to start with

404
00:24:13.759 --> 00:24:16.359
a minute and a half. You don't want to burn yourself,

405
00:24:16.839 --> 00:24:18.920
you know. You take it out, you put a piece

406
00:24:18.920 --> 00:24:21.319
of plastic on the floor so that you don't get

407
00:24:21.359 --> 00:24:23.839
your carpet wet. You put the wet towel on the

408
00:24:23.880 --> 00:24:27.519
carpet and then you gingerly lay yourself down onto the

409
00:24:28.039 --> 00:24:31.960
uh you know, the warm, very warm towel.

410
00:24:32.160 --> 00:24:32.400
Uh.

411
00:24:32.480 --> 00:24:35.160
And I tell you it's it's it feels great and

412
00:24:35.599 --> 00:24:38.559
uh you know, after a few days, it does a

413
00:24:38.599 --> 00:24:41.640
good job at relieving the little spasm.

414
00:24:42.160 --> 00:24:46.480
One of the things that you said that I'm curious

415
00:24:46.519 --> 00:24:48.680
for you to expand on it. You said, when you

416
00:24:48.720 --> 00:24:52.680
have an injury. My question is when do we know

417
00:24:52.839 --> 00:24:55.359
it's an injury or if we're just sore.

418
00:24:57.680 --> 00:25:03.799
Well, yeah, I mean that's a good question. A storness,

419
00:25:04.160 --> 00:25:07.640
I mean usually I think you can you can kind

420
00:25:07.640 --> 00:25:09.720
of feel. It's more of a feel, you know, like

421
00:25:09.759 --> 00:25:12.519
when you do something in the next day you feel

422
00:25:12.559 --> 00:25:15.039
a little bit, you feel a little tight, and you

423
00:25:15.079 --> 00:25:18.079
feel a little stiff, And I think that's more kind

424
00:25:18.119 --> 00:25:23.640
of a soreness classification. When the injury when you get

425
00:25:23.720 --> 00:25:26.160
up and you can't move a body part, I mean,

426
00:25:26.240 --> 00:25:28.880
I think that's that's more of kind of an injury

427
00:25:28.880 --> 00:25:30.640
related to classification.

428
00:25:30.960 --> 00:25:35.119
No, No, that's that's just aging. When I get up

429
00:25:35.160 --> 00:25:38.039
in the morning, I'm not injured, I'm just getting older.

430
00:25:38.720 --> 00:25:41.440
Well, if it doesn't get better as you start to

431
00:25:41.480 --> 00:25:44.319
move around, then you can probably classify it more as

432
00:25:44.359 --> 00:25:49.839
an injury. Okay, but yeah, I can relate to that too.

433
00:25:50.079 --> 00:25:54.920
But yeah, I mean either case, you know, the you know,

434
00:25:54.960 --> 00:25:58.359
the the the advils always work well to kind of

435
00:25:58.359 --> 00:26:01.640
alleviate some of that. But you know, anytime you do

436
00:26:01.839 --> 00:26:05.799
you get into something new, a new activity, you should

437
00:26:05.799 --> 00:26:10.160
expect a little bit of soreness the next day or two, uh,

438
00:26:10.200 --> 00:26:14.079
you know, and as you continue to participate in that activity,

439
00:26:14.160 --> 00:26:15.640
that soreness should go away.

440
00:26:16.440 --> 00:26:19.240
Excellent, all right, let's move down the body, get back

441
00:26:19.240 --> 00:26:23.400
on track here, and and so we've now done upper body,

442
00:26:23.400 --> 00:26:25.160
you know, let's get to the lower body and go

443
00:26:25.200 --> 00:26:31.200
to the knees. The golfers, uh have knee problems.

444
00:26:32.200 --> 00:26:35.839
Yeah, really, they're probably in the top five as well

445
00:26:36.440 --> 00:26:41.319
terms of injury and stuff. And you'll tend to see

446
00:26:41.400 --> 00:26:45.599
probably more injury on the lead leg than you do

447
00:26:45.680 --> 00:26:49.440
the target leg because that's usually where all the weight

448
00:26:49.759 --> 00:26:52.759
ends up in the in the golf swing.

449
00:26:52.960 --> 00:26:54.799
So for a right handed golfer, that would be the

450
00:26:54.880 --> 00:26:55.359
left leg.

451
00:26:56.240 --> 00:27:00.640
Right Okay, yes, yes, the left leg. You know, and

452
00:27:00.640 --> 00:27:04.440
again it depends on the mechanics of this of the golfer.

453
00:27:04.720 --> 00:27:06.920
If their mechanics are kind of off, you know, if

454
00:27:06.960 --> 00:27:10.160
you do have some of that sway and especially some

455
00:27:10.279 --> 00:27:14.400
of the slide, which is an excessive lateral movement of

456
00:27:14.440 --> 00:27:18.359
the hips in the downswing and again towards the target.

457
00:27:18.960 --> 00:27:22.200
I mean, I've seen some golfers where their knees are

458
00:27:22.279 --> 00:27:26.279
almost ninety degrees laterally bent. I mean, it's just you

459
00:27:26.359 --> 00:27:29.119
got to wonder, at some point, you know, when are

460
00:27:29.160 --> 00:27:30.880
they going to start to feel this in their knee,

461
00:27:31.039 --> 00:27:33.119
because again, you know, it's those things you know, where

462
00:27:33.119 --> 00:27:36.720
everything in life is chronic, and it's usually you know,

463
00:27:36.759 --> 00:27:40.440
if you if you maintain this, the these poor mechanics,

464
00:27:41.039 --> 00:27:44.519
you know, something's going to give at some point. The

465
00:27:44.599 --> 00:27:48.880
other thing is is again going back to the anatomical deficiencies.

466
00:27:49.559 --> 00:27:55.079
I mean, we are a society of sitters, and we

467
00:27:55.200 --> 00:27:58.640
tend to sit. I think the average for the adult

468
00:27:58.680 --> 00:28:02.039
American adult is around to ten hours a day. So

469
00:28:02.079 --> 00:28:08.200
what happens in that situation is you place muscles in

470
00:28:08.240 --> 00:28:11.480
a shortened state, hamstrings being one of them. So there's

471
00:28:11.519 --> 00:28:15.160
your low back issue, and then you also put muscles

472
00:28:15.240 --> 00:28:19.039
in in an elongated state, they're stretched out, and when

473
00:28:19.079 --> 00:28:21.640
you want to elongate a muscle, you weaken a muscle

474
00:28:21.680 --> 00:28:25.079
over time. And one of the muscles that tends to

475
00:28:25.119 --> 00:28:28.720
elongate or does elongate when you sit are your quadrcep

476
00:28:28.799 --> 00:28:31.799
muscles in the front part of your thigh. Now, those

477
00:28:31.839 --> 00:28:36.920
are important muscles for stability of the knee joint. So

478
00:28:37.000 --> 00:28:42.079
when you get weak quads, that tends to impact the knee.

479
00:28:42.240 --> 00:28:44.559
The other thing that I find in a lot of

480
00:28:44.599 --> 00:28:49.079
golfers is that a lot of golfers will have a

481
00:28:49.160 --> 00:28:52.440
weak gluteous medius, which is part of the glut group.

482
00:28:52.519 --> 00:28:57.519
You know, your butt muscles, And the gluteous medius is

483
00:28:57.559 --> 00:29:00.599
a hip stabilizer. It's on the side part of the

484
00:29:00.680 --> 00:29:04.920
hip and it's responsible for holding the hip bone still

485
00:29:05.599 --> 00:29:08.400
so that when the other muscles that are attached to

486
00:29:08.440 --> 00:29:11.559
the hip bone move, they have a solid foundation to

487
00:29:11.640 --> 00:29:15.319
move against. So when the gluty's media is the hip

488
00:29:15.359 --> 00:29:18.599
stabilizer is weak, the hip bone will move when the

489
00:29:19.279 --> 00:29:22.559
individuals move in the legs, so the injury potential goes

490
00:29:22.640 --> 00:29:27.720
up a little bit. Plus it will allow the thigh

491
00:29:27.799 --> 00:29:31.480
bone to kind of internally rotate a little bit, and

492
00:29:31.599 --> 00:29:34.319
that tends to put pressure on the knee itself. The

493
00:29:34.400 --> 00:29:37.359
knee cap won't ride up and down the groove as

494
00:29:37.440 --> 00:29:40.359
nicely as it should, and that can lead to need

495
00:29:40.440 --> 00:29:43.279
discomfort as well. So, you know, one of the things

496
00:29:43.279 --> 00:29:47.480
that I always check for in golfers is you know

497
00:29:47.559 --> 00:29:50.319
the strength of their gluties medius and it's a fairly

498
00:29:50.359 --> 00:29:54.559
easy assessment to do, but it's an important assessment because

499
00:29:54.599 --> 00:29:56.279
if they are weak, then you definitely want to do

500
00:29:56.359 --> 00:29:59.799
some strengthening exercises to strengthen at gluteus media so that

501
00:29:59.839 --> 00:30:02.559
you and prevent those knee problems from happening.

502
00:30:02.799 --> 00:30:05.000
And that's different than the so as muscle, right.

503
00:30:06.160 --> 00:30:08.559
Yeah, the so as is part of the ilioso as

504
00:30:08.680 --> 00:30:11.160
is part of the hip flexers, which is kind of

505
00:30:11.240 --> 00:30:14.160
more it's mainly in the front part of the hip.

506
00:30:14.960 --> 00:30:18.640
That's one of those muscles that, if tight, can lead

507
00:30:18.640 --> 00:30:21.559
to back injuries. And that's one of the muscle groups

508
00:30:21.559 --> 00:30:25.440
that tends to be tighter in women. And what happens

509
00:30:25.519 --> 00:30:29.319
is instead of the hip bone rotating down and back,

510
00:30:29.839 --> 00:30:33.559
the tight hip flexer will pull the hip bone forward

511
00:30:33.839 --> 00:30:38.119
and down. And what that does is it increases the

512
00:30:38.240 --> 00:30:41.119
arch or the yeah, the arch in the lower back

513
00:30:41.640 --> 00:30:44.279
and you kind of get that sway back posture with

514
00:30:44.400 --> 00:30:47.640
the butt sticking out, and that does the same thing

515
00:30:47.720 --> 00:30:49.920
and puts more pressure on the discs and at least

516
00:30:49.920 --> 00:30:53.680
the disc problems rupture discs, lip discs s ia attica.

517
00:30:54.279 --> 00:30:57.519
And that's why a lot of young female golfers, I mean, gosh,

518
00:30:57.559 --> 00:30:59.519
there's a lot of them that are in the high

519
00:30:59.559 --> 00:31:04.079
school college ranks that have back issues, and a lot

520
00:31:04.119 --> 00:31:07.200
of them because they're in that s posture, that sway

521
00:31:07.240 --> 00:31:09.160
back posture because of tight hip flexors.

522
00:31:10.720 --> 00:31:16.359
Fascinating, fascinating. Do you see a lot of feet injuries

523
00:31:16.440 --> 00:31:19.839
from golfers? Is this because of walking or is it

524
00:31:19.960 --> 00:31:23.519
just other injuries they get involved with golfers.

525
00:31:25.200 --> 00:31:27.480
Well, with the feet, you know, a lot of it

526
00:31:27.559 --> 00:31:30.640
is One of the things that people don't really kind

527
00:31:30.640 --> 00:31:36.200
of check or have checked is their gait. You know,

528
00:31:36.240 --> 00:31:40.920
the way they walk, and there is a there is

529
00:31:41.000 --> 00:31:45.640
a normal pattern of walking. It's called pronation. You land

530
00:31:45.680 --> 00:31:47.680
on the outside part of your heel and then you

531
00:31:47.799 --> 00:31:50.799
kind of roll a little bit to the inside part

532
00:31:50.839 --> 00:31:53.599
of your toes so that you kind of push off

533
00:31:53.759 --> 00:31:56.799
kind of your big toe. You know, there are a

534
00:31:56.799 --> 00:31:59.880
lot of people who tend to overpronate. So what happens

535
00:31:59.880 --> 00:32:01.880
is they tend to roll the ankle in a little

536
00:32:01.920 --> 00:32:07.359
bit too much, and that can lead to some issues

537
00:32:07.400 --> 00:32:09.599
in the ankle. It actually can lead to a lot

538
00:32:09.640 --> 00:32:12.359
of issues all the way up the chain, you know,

539
00:32:12.359 --> 00:32:14.400
from the ankle to the knee, to the hip, to

540
00:32:14.480 --> 00:32:18.920
the back, to the shoulders and so on. Some people

541
00:32:19.039 --> 00:32:22.160
tend to stay more on the outer part of their

542
00:32:22.200 --> 00:32:26.319
foot and they're called supinators, and that does the same thing.

543
00:32:26.359 --> 00:32:28.559
It tends to put more pressure on the outside part

544
00:32:28.559 --> 00:32:30.480
of the ankle, the outside part of the knee and

545
00:32:30.519 --> 00:32:33.440
the hip and stuff like that. So most of the

546
00:32:34.400 --> 00:32:38.559
foot injuries you know, you see tend to relate to

547
00:32:38.720 --> 00:32:41.920
gate when people, especially are walking the golf course. So

548
00:32:41.960 --> 00:32:45.640
that's why it's important that you get, you know, fitted

549
00:32:45.680 --> 00:32:49.799
properly for shoes. And I remember Callaway a few years back,

550
00:32:50.160 --> 00:32:53.559
they were coming out with a line, you know, like

551
00:32:53.559 --> 00:32:56.279
like running shoes. You know that if you did overpronate,

552
00:32:56.359 --> 00:32:58.839
if you did roll your ankle in too too much,

553
00:32:59.720 --> 00:33:01.440
they are going to have a shoe that gave you

554
00:33:01.440 --> 00:33:04.400
a little bit more inside support to prevent you from

555
00:33:04.480 --> 00:33:08.200
rolling in. And I don't know whatever happened to that line.

556
00:33:08.400 --> 00:33:18.599
I guess the easiest way to check your pronation is

557
00:33:18.920 --> 00:33:21.400
take an old pair of running shoes or just you know,

558
00:33:21.480 --> 00:33:24.279
tennis shoes type of thing, jim shoes, and look at

559
00:33:24.279 --> 00:33:26.920
the bottoms of them, right, and you can tell where

560
00:33:26.960 --> 00:33:30.480
they're wearing tear is Yeah, do you get more people

561
00:33:30.519 --> 00:33:34.119
who more injuries from people who are carrying their bags

562
00:33:34.200 --> 00:33:38.319
than just like driving in a cart or pushing a

563
00:33:38.359 --> 00:33:38.920
push cart.

564
00:33:39.279 --> 00:33:43.400
But still definitely, definitely. And you know why people tend

565
00:33:43.440 --> 00:33:48.359
to have more problems carrying back because they tend to

566
00:33:48.400 --> 00:33:50.680
carry the bag on the same side all the time. Well,

567
00:33:50.680 --> 00:33:54.359
at least back a few years back. Now with the

568
00:33:54.720 --> 00:33:56.480
you know the straps that they have where you.

569
00:33:56.440 --> 00:33:58.839
Can pretty much wear it like a backpack.

570
00:33:59.720 --> 00:34:03.960
Yeah, yeah, so that'serated a lot of discomfort. But you know,

571
00:34:04.039 --> 00:34:08.119
anytime you're you're toting around ten to fifteen pounds on

572
00:34:08.199 --> 00:34:11.079
your back, I mean that always tends to you know,

573
00:34:11.119 --> 00:34:14.880
and you're not accustomed to that. I mean that tends

574
00:34:14.920 --> 00:34:18.599
to wear the body down a little bit. And you know,

575
00:34:18.639 --> 00:34:23.840
when you're tired, tired as a precursor to injury because

576
00:34:24.480 --> 00:34:26.800
you know, the body is just not working as efficiently

577
00:34:26.840 --> 00:34:29.599
as it should. So you know that can lead to

578
00:34:30.239 --> 00:34:34.159
injury from you know, a golf swing because your body's tired.

579
00:34:34.199 --> 00:34:37.199
It could lead to you know, stepping in a hole

580
00:34:37.320 --> 00:34:40.119
or something and twisting your ankle or a sprinkler head

581
00:34:40.199 --> 00:34:43.280
or something like that. So fatigue is, you know, also

582
00:34:43.360 --> 00:34:46.039
one of those factors that you you kind of want

583
00:34:46.079 --> 00:34:49.000
to make sure that you stay in shape so that

584
00:34:49.119 --> 00:34:52.960
you can push that threshold of fatigue back, especially if

585
00:34:52.960 --> 00:34:54.159
you do carry your clubs.

586
00:34:55.920 --> 00:34:57.880
Great. Well, listen, I know you have to get going

587
00:34:57.960 --> 00:35:01.920
because you're going to be doing more interviews like this, right,

588
00:35:01.920 --> 00:35:06.480
You're on other other programs. Congratulations, Let's get an update

589
00:35:06.599 --> 00:35:08.920
of what you're doing these days and how to get

590
00:35:08.920 --> 00:35:09.639
in touch with you.

591
00:35:11.400 --> 00:35:16.480
Well, still doing the golf fitness assessment and training mainly

592
00:35:16.599 --> 00:35:20.280
in the Greensboro, North Carolina area and down in Myrtle Beach.

593
00:35:21.599 --> 00:35:23.719
I have a website that people can go to. It's

594
00:35:23.719 --> 00:35:27.039
got a bunch of educational articles on all the stuff

595
00:35:27.079 --> 00:35:31.840
we talked about more and they can go to golffit

596
00:35:32.079 --> 00:35:36.119
Carolina dot com and it's just one F and one T,

597
00:35:36.639 --> 00:35:41.320
so it's g O L F I T Carolina dot com.

598
00:35:42.320 --> 00:35:46.119
I've got a book that kind of details the more

599
00:35:46.199 --> 00:35:50.800
common anatomical deficiencies golfers have. You know, from working with

600
00:35:51.239 --> 00:35:55.320
hundreds of golfers over the years, you definitely see commonalities

601
00:35:55.360 --> 00:35:58.880
in terms of which deficiencies tend to be more prevalent.

602
00:36:00.039 --> 00:36:01.960
So I kind of wrote a book about that. So

603
00:36:02.280 --> 00:36:07.039
what those are, how to do self assessments to determine

604
00:36:07.039 --> 00:36:09.960
whether or not you're deficient in those areas. They're really

605
00:36:10.079 --> 00:36:14.320
not that hard to do. How those deficiencies impact the

606
00:36:14.360 --> 00:36:18.639
golf swing and or injury potential. And then there are

607
00:36:19.079 --> 00:36:24.039
also over forty exercises and drills, golf specific exercises and

608
00:36:24.119 --> 00:36:26.519
drills that are in the book that help you correct

609
00:36:26.599 --> 00:36:30.000
those deficiencies if you should have them, or just good

610
00:36:30.039 --> 00:36:32.559
exercises to do to help your golf game in general.

611
00:36:33.239 --> 00:36:36.159
So if people want to get a hold of me,

612
00:36:36.559 --> 00:36:38.880
they can get a hold of me at Bob at

613
00:36:38.960 --> 00:36:43.159
golffit Carolina dot com. And again one F and one T.

614
00:36:44.079 --> 00:36:45.679
And what is the name of the book.

615
00:36:46.880 --> 00:36:50.280
The book's name is The Functional Golf Fitness Training, and

616
00:36:50.360 --> 00:36:54.840
it's on Amazon and you can get printed copies at

617
00:36:54.920 --> 00:36:56.119
the book patch.

618
00:36:56.400 --> 00:36:59.079
The Functional give me the title again, Functional.

619
00:36:58.679 --> 00:37:02.320
Golf, Functional Golf Fitness Training.

620
00:37:02.239 --> 00:37:07.039
Fitness Training. Okay, it's in my notes and it's gonna

621
00:37:07.079 --> 00:37:09.960
be in the website. Awesome. Hey Bob, it was great

622
00:37:10.000 --> 00:37:12.519
talking to you again. Thanks so much for your time

623
00:37:12.559 --> 00:37:13.599
and for this education.

624
00:37:14.639 --> 00:37:16.400
Thank Fred, my pleasure anytime.