Getting Back Into Golf Shape

If you live above the Mason-Dixon Line chances are you have not played much golf lately. Moreover, you are likely in hibernation mode and are not getting the recommended amount of exercise. While it may be tempting to think you can pick up your bag and walk 18 holes on your first day on the links, you should prepare for your first round like an athlete.  If you properly prepare your body in the months leading up to golf season you will have a more enjoyable and pain-free season.

Start Slow – Many golfers think the key to returning to form is buying two large buckets at the local range and swinging for hours. While you may have finished off September at this level, your body needs time to condition. Start slow and allow your body to catch up to peak performance.

Walk it off – The average golfer (in cart) takes between 6,000 – 7,000 steps during an 18-hole round of golf. That equals roughly 3.5 miles. This number is based on course length and average stride length, oh and skill level (so stay out of the bunker). The last thing you want to be concerned with while golfing is how sore your legs will be tomorrow, invest in some quality golf or walking shoes, and commit to walking at least 8,000 steps a day.

Full body – Golf is a game of rotation and requires a combination of strength and flexibility. Avoid heavy lifting at the gym with any exercise; instead focus on bodyweight exercises. For example – avoid heavy weight squats or dead lifts and try bodyweight-only lunges and stretching. Tip: Try to resist the urge to rear back and smack the ball your first time out. Give yourself a little more club during your first few rounds until you regain your strength and feel for the club - think 75% effort.

Recovery – Stretching, while often overlooked, is an important part of muscle recovery. After hitting the greens or the gym be sure to work in static stretching exercises. According to the University of Pittsburgh Neuromuscular Research Lab, “More than 30% of golfers have experienced issues related to low-back pain or injury that have affected their ability to continue enjoying the game of golf.” This is why proper preparation is so important. If you do develop pains that you cannot shake, try the Pain Remedy Plus Wireless TENS from Core Products. This pain relief device is nearly undetectable under clothing and designed to relieve pain almost anywhere on the body.