Common thinking about golfing could lead to the sport being thought of as a low-impact activity with low loads and therefore a relatively low risk of muscle injury. This may be since it is practiced in a recreational manner by a large section of the population, which includes amateur and elderly persons engaged in this activity as a result of rehabilitative interventions since this sport is also recommended for patients with previous joint diseases
Moreover, being an intermittent activity, golf combines multiple acts like walking, standing in the golf swing position, and striking the ball: one of the most important aspects of golf performance is the combination of accuracy and driving distance. Driving distance is influenced by many factors, this would include: skill, shaft and club head characteristics, the segmental sequence of action and the power output reached.
With this considered, it is evident that Strength and Conditioning training significantly benefits the development of golf performance. Furthermore significant positive relationships were found between average golf scores and power output. Additional aspects of performance such as vertical jump, grip strength in the dominant and non-dominant arm, velocity of trunk rotation and strength result in improved golf specific performance. These improvements would include further hitting distance, ball carrying distance, club speed and ball speed. In support to this finding it has been identified that a negative correlation was observed between left hip abduction strength and handicap level, further suggesting that strength training has a positive influence on driving distance without having negative effects on throwing accuracy.
Possible injury zones during golf: the knee
However, it is important to stress that preventive measures are also necessary for performance. The most frequent injuries in golfing are: epicondylitis, sprains, tendonitis, carpal tunnel syndrome, knee pain, rotator cuff and back.
The occurrence of an injury could be due to multiple reasons, such as an insufficient warm-up, poor trunk flexibility and strength, a faulty swing technique, and overuse of targeted joints and/or muscle groups. A growing body of scientific evidence has demonstrated that strength training programs are an efficient method in reducing the likelihood of an injury.
Golf exercises for a safe resistance training
A golf player should not aim to increase pure strength, as it would even be counterproductive. The development of muscle strength should be functional to the flexibility and sensitivity of the rotation of the body. Oblique abdominals are essential to ensure that controlled and firm twist of the torso every golfer should have. With regard to the muscles of the arms instead, triceps and forearm are decisive for hitting the ball with a solid, controlled and powerful (when necessary) shot. Trapeze, deltoids and rhomboids regarding the upper back are called into question when you carry the stick to the top at the end of the shot.
The bottom instead is crucial to the execution of the swing, fundamental blow in golf. Quadriceps and the posterior muscles of the thigh must be toned and strengthened.
Higher strength levels mean more power and precision in the shot and less tiredness at the end of the race. In golf in particular, greater power translates into greater shot speed. A good level of muscle training also allows greater prevention of injuries and protection from frequent trauma that may affect the back.
Golf tips: due to a golf swing being a highly compound movement, it is better to initially improve overall strength capacities with resistance machines and free weights or with Kinesis One, before field based training.To conclude, data suggest that training leg-hip, trunk power and grip strength is especially relevant for golf performance and injury prevention.
Attention to swing for golf injuries
Data in the literature indicate that knee injuries in golf represent about 20% of total injuries. It seems reasonable that conditions occurring during golf swing could contribute to injuries caused by excessive use of the knee joint. A proper swing technique combined with good mobility in the foot, ankle, hip and thoracic spine could reduce the risk of excessive shearing forces at the knee. Players with an existing pathological condition may be exposed to a risk of more severe traumatic injuries. In addition, fatigue associated with walking over long and sometimes unfavorable distances during golf may reduce the ability of the knee to handle external loads and movements during swinging, thereby increasing the risk of injury.
The data supports previous scientific evidence in which knee injuries due to golfing concern most of the injuries recorded in this sport, it is pointed out that 70% of this type of injury is due to the repeated practice of swinging. In addition, it is reported that older amateur players are at greater risk of knee injuries than younger players, often presenting past injuries in their background, although studies available to us do not allow us to attribute these episodes with certainty exclusively to the practice of golf.
In addition, the idea that players may be subject to trauma as a result of an aggravation of a pathological condition already present in the athlete is consistent with the results of multiple studies reporting that 31.3% of players with chronic knee pain prior to golfing tended to worsen their symptoms even without subsequent injury.
Kinesis and Personal Line for golf
Technogym has translated its of researches and experiences into an essential and complete line for your home gym. Quality materials, lines with an unmistakable design and timeless beauty are the characteristics of the Personal Line, which also includes Kinesis Personal, for functional and complete training, and those who want to train at home without giving up on design. Kinesis Personal enhances strength, coordination and flexibility of the body. It can also be used to control posture and movements, or to focus on breathing. Ideal for high-intensity training, excellent for performing the movement correctly and safely.
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