Golfer's swing can be source of nagging pain

By Dr. Peter Cox

Exercise is always healthy for your body, right? Not necessarily -- not if your game is golf. I've seen what all that bending and twisting can do to the world's best golfers and amateurs alike. For the last two years, I've been one of nine chiropractors nationally treating golfers on the PGA and Champions tours. I also care for amateur golfers, among other patients, at my clinic in Charlotte. The pros and the amateurs have to contend with the same ailments, just in different degrees.

Any repetitive movement can lead to injury, even a solid, consistent golf swing. Remember that a golf swing is not a natural movement your body was meant to make. Short of a blunt trauma, bending and twisting is the toughest motion possible on your spinal column. Repeating it means more abuse to your body.

The result? I've seen chronic shoulder, knee and foot problems. Joint dysfunction in the neck and back. Hip pain. Disk degeneration. And that's in the pros -- the golfers who take good care of themselves.

If you think switching to another sport might be better for your health, it might not. In 1996, I was ranked No. 1 in the United States for sabre fencing and earned the top position on the U.S. Olympic Fencing Team. X-rays showed that, by the time I was 30, I had the spine of a 65-year-old. Why? All the repetitive movement of my training and sport.

Besides, if you love golf, your top concern is how to avoid injury so you can play more and bring your handicap down.

Here are some exercises and practices for shooting your best score without getting hurt:

* Loosen your hamstrings. When you keep your hamstrings as loose and flexible as possible, you can add 10 yards or more to your drive and become more consistent in your ball strike. Try this exercise. Sit on the edge of a chair with your leg out straight. Pull your toes back towards your shin to create a 90-degree angle. Lean forward and hold your toes. To increase the intensity, lift your leg off the ground in the same position. Hold for 10 to 15 seconds without bouncing your leg. Relax. Repeat with the other leg.

Experiment with this exercise three times a day. Within a couple of weeks, your hamstrings will be looser and you'll likely see improvement in your game.

* Cramping is your body speaking -- you may have a nutrient deficiency. Review your diet if you have calf cramps, leg cramps or swelling. Ask a specialist about supplements.

* Don't forget the most important nutrient -- water. Amateur athletes can be cavalier about water intake. You really need two to three quarts a day, especially when you're playing. Water will help you play better. Players don't think well when dehydrated. If you forget how many yards you're trying to hit the ball, that's a good sign you need a big swig of water.

* Stretch before and after the game. We hear this advice all the time, but don't do enough of it.

* Visualize your best plays. When training for the Olympics, I competed for a half hour in my mind on days when there wasn't an available opponent. Once I faced competition, that visualization helped me get in the zone where the body performs perfectly in flow.

Visualization can help you with other critical situations, from making a big presentation to meeting the new boss. As you let your body focus on things you truly want -- imagining the specifics of how you will achieve your goals -- they are more likely to happen.

* Use a partner to analyze your swing. Sometimes we are so accustomed to tension or discomfort in the body, we don't notice it anymore. Ask a golfer to watch your swing. An observer might notice you need to relax your ankles, knees or hips. Remember you are only as strong as your weakest link.

* Take pain seriously. See a chiropractor or physician if something hurts, especially if it has hung around for a week or more. Men in particular often seem reluctant to seek advice or treatment. But there are five words I never hear among pro golfers: "Maybe it will go away."