Golf injuries got you down? Pay attention to your Hip Flexors?
Posted by Jason Bongi on Tue, Apr 13, 2010 @ 11:08 AM
With the advent of computers, not only have people found themselves less active, but they also stay in the sitting position for prolonged periods of time. The result – hip flexors that tighten and become less flexible. Hip flexors are muscles that run from the front of your hip and lumbar spine to your front thigh and knee. Bring that muscular change to the golf course and one can easily begin to notice pain in the front of the hip or in the groin. For right-handed golfers, the majority of the time that would be more noticeable on the left side and visa versa for a left handed golfer as we often see on the PGA tour. The reason, tight hip flexors make it difficult to rotate and square your hips to the target as you follow through. It is a part of the golf swing that is unavoidable since the momentum of your swing is going to carry you in that direction, tight or not. When the hip flexor struggles with this control, frequently the adductors (groin muscles) on the same side will get involved more than they should to help stabilize the swing and prevent swaying. The result –strain and subsequent pain in the front of the hip or inner thigh.
What to do about it?
Prior to your round, after you have sat at your desk or in the car for most of the day, perform two simple stretches using your golf cart or any nearby step. First, stand facing the golf cart with one foot on the ground, the other foot up on the back of the cart as the diagram shows. Lean forward, keeping your back straight as your chest moves towards your thigh, until you feel a stretch in the front of your hip/thigh of the leg that is on the ground. Hold 30 seconds, then reverse leg positions and do the same with the other leg. Second, standing alongside the golf cart with one leg on the ground, place the leg closest to the cart onto the cart resting it on the inside part of the ankle/foot as shown. Hold 30 seconds, then change leg positions and hold 30 seconds with the other leg. With these 2 simple stretches, you will find a better ability to turn your hips toward your target – a crucial aspect to your follow through. Also, being aware of this will keep work from getting in the way of a great round of golf any more that it already does. These exercises will help prevent golf related injuries and maintain your flexibility for improved play on the golf course.
Enjoy your round!