Exercise Before Tee Time

For some reason, it always amazes me how much my body can hurt. I seem to always surprise myself when simple activities can wreak havoc on an otherwise sedentary body. As a student, much of my time is spent sitting, reading, surfing the net or just clicking away at the keyboard. As a full-time employee working in an office, the activities are remarkably similar. This weekend was just another and literally painful reminder of just how important exercise is. After eighteen holes of golf (walking the course and carrying the bag of clubs) and a large bucket of balls at the driving range, I began to wonder if my muscles could conceivably be any more sore.

Last year, I took up golfing. I used to make fun of the sport; after all, how much fun could it be to hit a little white ball hundreds of yards and then chase after it? However, after the finer points of the game were explained, and after I experienced the thrill and exhilaration of chipping in a shot from forty yards out, I was hooked. Moreover, having only a few experiences with golf in my life prior to last year, I was told that my game was very good—not Tiger Woods good, but good for a beginner. By the end of the first year, I broke 100. In sum, I played only 81 holes in 2006—just four and one-half rounds, but I plan to play as long as my body will allow. This thought fosters the sad realization that while golf is not as rigorous as football, it is physically demanding.

Believe it or not, golfers are prone to injury. According to golf fitness instructor, Sean Chocran, more than fifty percent of all golfers will incur a lower back injury sometime in their golfing careers (1). In addition, this likelihood can be greatly reduced through proper fitness, including certain exercises designed to strengthen the lower back and increase flexibility. Apparently amateur golfers’ swings are simply inefficient; thus, use more of the lower back muscles and place more pressure on the spine to generate the force required to drive a golf ball a respectable distance (2). Because golf is a fairly rigorous activity, particularly if one walks the course while carrying his or her bag of clubs, golfers should keep fit.

Keeping fit is relatively easy. A regimen of basic stretches, light cardio, and light strength training can reduce injuries and even help golfers improve their game. Focus stretching on the back, core muscles, and the shoulders is important. Light cardio will help build stamina for those long courses, and strength training could lead to more efficient swings and less demand on players’ backs. However, if you want to play like Tiger Woods, prepare to spend more time getting in shape. “When he is not competing, Woods typically spends three or four hours a day, five times a week, in the gym” (3).

Whether you are just a weekend golfer like me or aspire to someday be a seasoned pro, exercise is an important part of improving your game and preventing injuries. While you don’t have to commit to a regimen like Tiger Woods, regular workouts designed to increase strength, stamina and flexibility can not only keep you on the course long, but also make that time much more enjoyable. Happy tee time.

References

(1) Cochran, S. (2007). Injury prevention exercises for the lower back. About.com. Retrieved April 1, 2007, from http://golf.about.com/library/weekly/aa090806a.htm
(2) Cochran, S. (2006). Lower back injuries in golf. PGA.com. Retrieved April 1, 2007, from http://www.pga.com/improve/features/cochran_blog/20061004lower_back.cfm
(3) Kaspriske, R. (August, 2004). Tiger’s workout revealed. GolfDigest.com. Retrieved April 1, 2007, from http://www.golfdigest.com/features/index.ssf?/features/gd200408tigerworkout.html