1 00:00:01,919 --> 00:00:06,280 The other big thing I'll mention on is some swing characteristics that can cause injury. 2 00:00:06,480 --> 00:00:10,880 The first big one is early extension, which is practically where the hips 3 00:00:10,919 --> 00:00:15,519 get closer towards the ball prior to impact. From here, it puts our 4 00:00:15,560 --> 00:00:19,440 body in a position where our back is arching, it's side bending, and 5 00:00:19,600 --> 00:00:24,160 also we're rotating at the same time, which puts the back tissues, particularly 6 00:00:24,160 --> 00:00:27,960 on the trail side, in a lot of stress. That is one position 7 00:00:28,160 --> 00:00:31,839 I like to see controlled. The second position I see quite a lot of 8 00:00:32,280 --> 00:00:35,520 is the over the top move, so where people look like they're cutting wood 9 00:00:35,920 --> 00:00:41,600 versus the lead hips starting to rotate first. And another big injury area I 10 00:00:41,640 --> 00:00:45,079 see in the golf swing is the dreaded chicken wing. What happens in the 11 00:00:45,159 --> 00:00:49,719 chicken wing Instead of that lead arms starting to straighten and extend, it starts 12 00:00:49,759 --> 00:00:54,840 to flex. As our arms starts to bend, the muscles in our elbows 13 00:00:55,000 --> 00:00:58,799 have to control the club face even harder, which over time can lead into 14 00:00:58,880 --> 00:01:06,000 stress and particular tennis elbowt HI. This is Pam Johnson from Tallahassee, Florida, 15 00:01:06,359 --> 00:01:11,239 and I play at Southwood Golf Club. This is Golf Smarter number nine 16 00:01:11,280 --> 00:01:18,239 hundred and eighteen, Why you Shouldn't carry your golf bag and other preventable golf 17 00:01:18,239 --> 00:01:23,799 injuries with Billy Troy. This is Golf Smarter, sharing stories, tips and 18 00:01:23,840 --> 00:01:29,840 insights from great golf minds to help you lower your score and raise your golf 19 00:01:29,920 --> 00:01:34,560 IQ. Here's your host, Fred Green. Welcome to the Golf Smarter Podcast, 20 00:01:34,599 --> 00:01:37,760 Billy. Thank you, Fred. I really appreciate you having me on 21 00:01:37,760 --> 00:01:41,319 mate. I'm looking forward to talk about all things golf, fitness and physical 22 00:01:41,319 --> 00:01:45,840 therapy. Yeah, and I love getting the fact that you're What part of 23 00:01:45,879 --> 00:01:49,680 Australia are you in? Yeah, currently based in Brisbane in the north of 24 00:01:49,719 --> 00:01:53,719 Australia, so it's getting into our warmer season here and lots of golf happening, 25 00:01:53,760 --> 00:01:57,439 mate, So very happy to be here. How did you become a 26 00:01:57,439 --> 00:02:02,159 golf physio physical therapist is what your title is? Yeah, that's my title, 27 00:02:02,239 --> 00:02:06,200 so I guess as a young kid, I played a lot of golf, 28 00:02:06,239 --> 00:02:08,360 a lot of rugby league, one of our main sports here in Australia, 29 00:02:08,840 --> 00:02:13,719 and as I got older, I started to back the rugby league down. 30 00:02:14,039 --> 00:02:17,960 I got sea getting bashed up by the guys and me and started to 31 00:02:17,960 --> 00:02:22,919 play a bit more golf, and I guess after I finished my physical therapy 32 00:02:22,960 --> 00:02:25,759 degree, I blended the two passions together and here I am now about five 33 00:02:25,840 --> 00:02:30,879 years later. Excellent, excellent. So you gave me a list of topics 34 00:02:30,879 --> 00:02:35,680 that you'd like to discuss, which I truly appreciate, Thank you very much. 35 00:02:36,560 --> 00:02:39,240 And the first one you have here are back pain myths. Now, 36 00:02:39,280 --> 00:02:46,400 I've had back pain most of my adult life and it's going on decades and 37 00:02:46,479 --> 00:02:52,919 decades now of back pain. But I do at least twenty minutes stretching every 38 00:02:52,919 --> 00:02:58,479 single morning, especially the mornings that you know that I'm going to play golf. 39 00:02:58,800 --> 00:03:02,159 I also luckily enough to have hot dub, so before I even start 40 00:03:02,199 --> 00:03:06,280 stretching, I get warmed up in the tub, warm the body up. 41 00:03:07,879 --> 00:03:12,960 But you're seeing there's myths about back pain and golf. Let's address that first 42 00:03:13,159 --> 00:03:15,240 for sure. And well done on your warmut procedures. Mate. You probably 43 00:03:15,280 --> 00:03:20,919 beat seventy percent of my clients by doing stretching, so that's that's a great 44 00:03:21,039 --> 00:03:24,960 start. I've always loved you good, so that's a great place to start. 45 00:03:25,520 --> 00:03:30,759 And I guess with golf, forty give or take of injuries are back 46 00:03:30,800 --> 00:03:36,199 pain related. So there's a number of myths around that, so I'll just 47 00:03:36,479 --> 00:03:39,960 debunk a few of those now. And I guess the first thing I see 48 00:03:40,240 --> 00:03:45,800 or hear quite a lot is my back is out of alignment. So for 49 00:03:45,919 --> 00:03:50,400 this, I've seen hundreds of golfers with back pain, and I've probably seen 50 00:03:50,439 --> 00:03:53,800 one or two that are truly out of alignment per se. And when people 51 00:03:53,840 --> 00:03:58,680 refer to alignment, they're talking about the bone and deformity of the bone, 52 00:03:59,159 --> 00:04:01,919 and it's very rare that's the case unless you have some form of scoliosis, 53 00:04:02,039 --> 00:04:06,560 which is where they basically bone will deviate in a certain direction. So that's 54 00:04:06,639 --> 00:04:12,199 one very common myth. A second common myth is that the disc is out 55 00:04:12,199 --> 00:04:15,560 of place or the disc popped out in the back, and the disc is 56 00:04:15,639 --> 00:04:21,160 essentially a soft tissue that sits between the bones. And again with that, 57 00:04:21,279 --> 00:04:26,040 the disc can't physically move out of place. It can, it can protrude 58 00:04:26,240 --> 00:04:30,480 and affect the nerves, but it can't physically come out of place. And 59 00:04:30,519 --> 00:04:33,439 then another one I commonly hear is I need to pop my back back in. 60 00:04:33,879 --> 00:04:41,639 So chiropractice typically have manipulation techniques, and people think they're actually putting the 61 00:04:41,920 --> 00:04:46,600 joints back into place, whereas actually it's just the joint we're releasing air in. 62 00:04:46,199 --> 00:04:49,959 So there's some there's some quick ones to touch on. Fred. Yeah, 63 00:04:50,040 --> 00:04:56,199 I know someone very close to me has had a herniated disk and had 64 00:04:56,240 --> 00:05:01,360 to have surgery twice in the last year. And yeah, when your disc 65 00:05:01,600 --> 00:05:05,560 doesn't pop out, if you if you're just popped out, you wouldn't be 66 00:05:05,560 --> 00:05:10,079 just complaining about it, you'd be screaming about it, right, Yeah, 67 00:05:10,079 --> 00:05:13,079 one hundred percent. And the way the body is may we've got a lot 68 00:05:13,079 --> 00:05:16,519 of these structures at that sit around the discs. You've got obviously the bones 69 00:05:17,120 --> 00:05:20,759 surrounding it. You've got a lot of ligaments and soft tissues, so the 70 00:05:21,160 --> 00:05:25,399 disc can't move out. Like you said, her niation is basically where the 71 00:05:25,439 --> 00:05:30,120 disc will protrude slightly and potentially touch on the nerve there, but it's it's 72 00:05:30,120 --> 00:05:34,519 not physically possible. So again, some of those quick myths just basically touch 73 00:05:34,600 --> 00:05:41,519 on a lot of the language that's commonly misused. But golfers do get back 74 00:05:41,560 --> 00:05:45,800 pain, yes, sir, So, like I touched on briefly, about 75 00:05:45,560 --> 00:05:49,079 forty to sixty percent, it's a big range, but that's basically what a 76 00:05:49,079 --> 00:05:55,079 lot of studies tell us and one in four golfers will have back pain after 77 00:05:55,120 --> 00:05:58,920 their rounds. So let's say in your group of four, it's likely that 78 00:05:58,959 --> 00:06:01,240 one of you are having back after the round. So it's a huge number, 79 00:06:01,240 --> 00:06:04,560 and I guess one of my big drivers is to try and decrease that 80 00:06:04,639 --> 00:06:10,279 so the golfers can play as long and as healthy as they like. Yeah, 81 00:06:10,319 --> 00:06:15,319 and what do you find to be the cause for the back pain? 82 00:06:15,399 --> 00:06:17,639 Is it? Is it sitting in the golf cart? Is it walking? 83 00:06:17,879 --> 00:06:24,079 Is it the golf swing itself? What do you What have you discovered? 84 00:06:24,680 --> 00:06:28,360 Yeah, there's a number of factors. I'll say the big rocks in the 85 00:06:28,439 --> 00:06:33,560 jar would be physical fitness, so are you are you exercising, are you 86 00:06:33,600 --> 00:06:39,360 doing some strength training. Secondly, it would be weight management, So if 87 00:06:39,439 --> 00:06:43,920 you're overweight, you're likely to have back pain. When it comes down to 88 00:06:44,160 --> 00:06:46,319 the nitty gritty, so some of the things that can impact it, Like 89 00:06:46,399 --> 00:06:53,279 you mentioned the golf swing mechanics can certainly affect the back. So some recent 90 00:06:53,279 --> 00:06:56,639 examples might be will Z l Taurus that gets into a position where the back 91 00:06:56,720 --> 00:07:00,519 is arching towards the ball and side bending quite a lot. So that's a 92 00:07:00,560 --> 00:07:05,079 potential position of injury. So they're the little ones. But I'd say, 93 00:07:05,240 --> 00:07:10,720 like I mentioned the big rocks in the jar exercise, weight Management, sleep 94 00:07:10,800 --> 00:07:16,480 and diet thread, I've noticed that when I start putting on a couple pounds 95 00:07:17,800 --> 00:07:23,000 that I'll have a tendency my back will hurt more. And right now I 96 00:07:23,079 --> 00:07:27,879 am at the lowest weight that I've been since my wedding. I mean, 97 00:07:28,360 --> 00:07:30,920 I've been working really hard on trying to cut out on the out that I'm 98 00:07:30,959 --> 00:07:36,439 consuming and how many times a day did I eat, And so I'm definitely 99 00:07:36,519 --> 00:07:42,240 feeling the impact of not having the extra eight nine pounds. I mean, 100 00:07:42,279 --> 00:07:47,040 that makes a big difference for sure. And do you have a particular exercise 101 00:07:47,120 --> 00:07:53,040 routine that you do or is it more just the diet focus. Well, 102 00:07:53,040 --> 00:07:58,360 my exercise is walking and walking the golf course a couple of times a week 103 00:07:58,680 --> 00:08:03,560 and also the morning stretching. But other than that, if I go to 104 00:08:03,600 --> 00:08:05,600 the gym, which I don't do very often, and I my wife is 105 00:08:05,720 --> 00:08:07,720 going to knock out a door any second and go, what do you go 106 00:08:07,759 --> 00:08:13,040 to the gym today? It's I go. I swim. That's my primary 107 00:08:13,040 --> 00:08:16,920 exercise. The gym is all swim, which also is my back a lot 108 00:08:16,759 --> 00:08:22,639 good. And I'm a big proponent in and exercise what you enjoy as well. 109 00:08:22,680 --> 00:08:26,360 So if you enjoy swimming, your yogi, you're walking. Consistency is 110 00:08:26,439 --> 00:08:28,560 key. So even some of my clients, I hate going to the gym. 111 00:08:28,600 --> 00:08:31,120 I don't want to use any ways, and I'm fine with that. 112 00:08:31,519 --> 00:08:35,639 There's there's a number of different ways to get a good stimulus for your body 113 00:08:35,200 --> 00:08:41,200 excellent. Another another thing that on your list of topics to discuss kind of 114 00:08:41,279 --> 00:08:46,000 leads into this, and we were talking about, you know, morning stretching 115 00:08:46,080 --> 00:08:50,879 and whatnot, but also getting ready for your round of golf and the reasons 116 00:08:50,879 --> 00:08:56,200 why it's important to have a warm up, not just to walk right up 117 00:08:56,240 --> 00:09:00,080 to the first eat, right from a car to the pro shop to the 118 00:09:00,120 --> 00:09:03,799 first t. You're probably not gonna play as well as you could, I'm 119 00:09:03,840 --> 00:09:09,639 assuming, and you have reasons for this for sure, And there's a number 120 00:09:09,639 --> 00:09:13,240 of different reasons. And I guess the culture here is typically the player will 121 00:09:13,240 --> 00:09:16,799 get to the course, like you said, they'll run to the pro shop, 122 00:09:16,840 --> 00:09:20,759 they'll pay their green fees, they might get a coffee and a meat 123 00:09:20,840 --> 00:09:24,879 pie here, and they expect to play their best possible golf. And I 124 00:09:24,919 --> 00:09:30,360 think it's really good to take some insight from what a lot of the professionals 125 00:09:30,360 --> 00:09:33,320 do. So write a cup. Just recently, you see, they had 126 00:09:33,320 --> 00:09:35,799 a full gym setup, so a lot of the players will go into the 127 00:09:35,840 --> 00:09:41,279 gym, they'll do some mobility work, they'll do some activation drills with bands, 128 00:09:41,440 --> 00:09:43,840 like going through the golf swing movements, and that's for a number of 129 00:09:43,919 --> 00:09:48,360 reasons. Fred. So Firstly, it's an injury management tool, so to 130 00:09:48,399 --> 00:09:52,919 play golf as long as possible and as long as you'd like to, you 131 00:09:52,000 --> 00:09:56,279 need to be able to move well and mitigate injuries. Secondly, it's a 132 00:09:56,279 --> 00:10:03,159 big performance benefit as well, So the Heartless Performance Institute TPI did some study 133 00:10:03,200 --> 00:10:05,120 around this. If you're doing a five minute warm up, you're likely to 134 00:10:05,159 --> 00:10:11,200 hit it about five yards longer with every shot, so over around that certainly 135 00:10:11,240 --> 00:10:15,799 adds up as well. So both of those two reasons is why you should 136 00:10:15,840 --> 00:10:20,879 be doing it. You can get increased yardage with just a five minute warm 137 00:10:20,960 --> 00:10:22,879 up. Yeah, yeah, certainly. So. If you type into Google 138 00:10:24,440 --> 00:10:28,600 now or into your phone five minute warm up TPI, I'm sure the article 139 00:10:28,639 --> 00:10:33,480 will come up. It's just some quick banded exercises, so doing some squats, 140 00:10:33,679 --> 00:10:37,919 doing some rotations with a band, essentially doing movements of the golf swing, 141 00:10:37,720 --> 00:10:41,840 and because the muscles are primed to go, you're likely to hit it 142 00:10:41,879 --> 00:10:46,840 further. And I guess if we imagine the body as a car, if 143 00:10:46,879 --> 00:10:50,840 you jump in your car, you put the pedal down, it's likely your 144 00:10:50,879 --> 00:10:54,600 car is not going to be prepared to go quick and you might hear it 145 00:10:54,639 --> 00:10:56,639 a bit noisier than what it typically would, Whereas if you jump into the 146 00:10:56,639 --> 00:11:00,720 car, let the motor just churn for a minute or two. The cars 147 00:11:00,720 --> 00:11:03,039 better prepared. And our body's pretty similar in that manner. That's why I 148 00:11:03,080 --> 00:11:09,039 have an electric car. We're going to take a time out. We're gonna 149 00:11:09,039 --> 00:11:20,159 be back right after this, Billy, I want to know, let's go 150 00:11:20,240 --> 00:11:24,320 over some specific warm up drills. They're going to help the grease up your 151 00:11:24,320 --> 00:11:28,720 body and get you warmed up and get you a couple act yarns. If 152 00:11:28,720 --> 00:11:31,039 you're not going to go had balls, but you even if you are, 153 00:11:31,159 --> 00:11:33,960 you still need to do some warm up drills. Let's go over a couple. 154 00:11:35,000 --> 00:11:37,720 What do you go for sure? So some easy ones you can do 155 00:11:37,080 --> 00:11:41,159 at the course. These ones are a good bang for your barck, and 156 00:11:41,200 --> 00:11:43,120 that's the biggest thing as well with a warm up, it needs to be 157 00:11:43,240 --> 00:11:50,840 easy, quick and accessible as well. Otherwise golfers will make an excuse some 158 00:11:50,879 --> 00:11:52,480 way to try and avoid it. So if you're at home listening now, 159 00:11:52,480 --> 00:11:56,279 we're at the course or wherever you may be, you can have a golf 160 00:11:56,279 --> 00:12:00,600 shaft across your shoulders, get yourself into your golf posture, and I want 161 00:12:00,600 --> 00:12:03,279 you just to try and turn your shoulders as far as you can with that 162 00:12:03,320 --> 00:12:07,519 golf club across your chest. With each of these exercises, I like around 163 00:12:07,519 --> 00:12:13,279 ten repetitions, two repeats each direction. So that's a really quick and easy 164 00:12:13,320 --> 00:12:18,519 one. That's correct. One I like is yeah, And with the golf 165 00:12:18,559 --> 00:12:22,919 swing, typically the rotational centers are where a lot of injuries can come from 166 00:12:22,919 --> 00:12:26,440 it. And what I mean by that is the upper back and the hips. 167 00:12:28,159 --> 00:12:31,399 These are really the two areas of the body that are rotating quite a 168 00:12:31,480 --> 00:12:35,279 lot to create a good golf swing. So if we're having restrictions in those 169 00:12:35,320 --> 00:12:39,679 areas, it's going to a limit your ability to move and be It's going 170 00:12:39,720 --> 00:12:43,840 to cause the lower back to become more involved, which we don't want ideally, 171 00:12:45,279 --> 00:12:50,720 right right. Yeah. So a few other warm up stretches you can 172 00:12:50,759 --> 00:12:56,039 do is by secondly having the golf shaft across the front of your hips and 173 00:12:56,120 --> 00:12:58,639 from there would I mean to go through these as well thread with some demonstrations. 174 00:13:01,000 --> 00:13:05,159 Well, it's an audio podcast, so if you use your words to 175 00:13:05,200 --> 00:13:09,440 describe them, it would be much more effective. We do put these on 176 00:13:09,519 --> 00:13:13,519 social media, so you know, these short little clips. So if we 177 00:13:13,639 --> 00:13:18,159 have something that's visually compelling, then we'll use that as well, but try 178 00:13:18,200 --> 00:13:24,399 to describe them because most of our audience is for sure. I'll go through 179 00:13:24,399 --> 00:13:28,399 them in terms of language, and then I can send you some stuff afterwards 180 00:13:28,399 --> 00:13:31,960 if you like, for your social media. Oh yeah, and I can 181 00:13:31,960 --> 00:13:35,080 put those in the show notes. Yeah, okay, So back to the 182 00:13:35,360 --> 00:13:39,279 second drill. So you can have the golf club across the front of the 183 00:13:39,360 --> 00:13:43,639 hips in your golf posture and just trying to complete your backswing and also your 184 00:13:43,679 --> 00:13:48,320 impact position with the club there, so trying to rotate as far as you 185 00:13:48,360 --> 00:13:52,440 possibly can. One quick stretch of life for just trying to open up the 186 00:13:52,519 --> 00:13:56,440 hips as well is put your butt of your golf club on the ground. 187 00:13:56,919 --> 00:14:00,039 Your hand will be on top of the iron shaft and from there just performing 188 00:14:00,080 --> 00:14:03,679 a squat and holding that for thirty seconds. And a lot of people don't 189 00:14:03,720 --> 00:14:07,200 realize, but in the golf swing, particularly in the backswing, we're starting 190 00:14:07,240 --> 00:14:11,360 to load into a squat like pattern, similar to someone like Rory McRory for 191 00:14:11,399 --> 00:14:16,919 example, he's obviously the poster boy for that squat move in the backswing. 192 00:14:16,279 --> 00:14:20,120 So if you have a bit more flexibility there, you're able to maintain that 193 00:14:20,200 --> 00:14:24,600 position. And another quick one for your shoulders is just having your hand on 194 00:14:24,679 --> 00:14:28,639 top of the iron shaft, have the other hand onto the grip and just 195 00:14:28,639 --> 00:14:33,159 trying to push the hands over your head. So just trying to stretch the 196 00:14:33,279 --> 00:14:37,200 lat dorsy muscle which sits underneath the shoulder there. I like that one. 197 00:14:37,639 --> 00:14:41,879 So that one, you're just taking your club and you're giving some resistance. 198 00:14:41,919 --> 00:14:46,159 It's all about resistance, right, Yeah, that's right, So moving through 199 00:14:46,200 --> 00:14:50,679 resistance so that when we go into our golf swing we don't have that resistance 200 00:14:50,759 --> 00:14:58,320 there or less resistance there. Okay, what else? More more more so 201 00:14:58,399 --> 00:15:03,120 far three minute warm up? I mean, how long of warm up should 202 00:15:03,120 --> 00:15:09,679 we do for our body, not just hitting balls before around? How long 203 00:15:09,720 --> 00:15:13,679 should we spend it. I like around ten to fifteen minutes, so I'd 204 00:15:13,759 --> 00:15:18,240 like it to be quick effective and going through essentially every movement that you have 205 00:15:18,399 --> 00:15:22,360 in the golf swing. And also I can link you to a PDF guide 206 00:15:22,399 --> 00:15:26,440 as well, Fred where it has all the exercises I recommend before around. 207 00:15:26,159 --> 00:15:31,600 Some other ones I do like if you have access to some exercise bands. 208 00:15:31,600 --> 00:15:37,759 Some exercise tubing is having the band underneath your lead foot and from there taking 209 00:15:37,799 --> 00:15:41,240 a back swing. So from there I like to do again same pattern, 210 00:15:41,360 --> 00:15:46,440 ten repetitions, two repetitions each side, really trying to get the core muscles 211 00:15:46,679 --> 00:15:50,759 working and prepared for what you're about to do in your golf swing. And 212 00:15:50,799 --> 00:15:56,039 then also putting under your trail side and going through the impact position and the 213 00:15:56,080 --> 00:16:00,519 follow through. There's some quick ones. Some other ones around the body I 214 00:16:00,679 --> 00:16:03,919 like, is it a next stretch just turning your neck as far as you 215 00:16:03,000 --> 00:16:08,320 can, looking down to your underarm and just pulling your head down gently just 216 00:16:08,360 --> 00:16:12,759 so with stretching those neck muscles around our shoulder. Some other stretches I like 217 00:16:12,840 --> 00:16:18,240 to do going around the body is also going into a toe touch. A 218 00:16:18,279 --> 00:16:22,360 lot of people here I work with can't touch their toes, so going through 219 00:16:22,360 --> 00:16:26,240 that ten times and doing the reverse of that, reaching behind the legs, 220 00:16:26,279 --> 00:16:29,840 trying to arture that ten times. But like I mentioned, Fred, those 221 00:16:29,840 --> 00:16:32,679 stretches are all in a guide that I've got, so I can link you 222 00:16:32,720 --> 00:16:36,080 to that, so it's easy. And we've got visual demonstrations for that too. 223 00:16:36,840 --> 00:16:40,679 Oh that's great and well I appreciate that very much, and we will 224 00:16:40,679 --> 00:16:42,919 put that in the show notes and in the blog post so that people can 225 00:16:42,960 --> 00:16:47,600 download that for free. I want to go back to the exercise band. 226 00:16:48,360 --> 00:16:52,240 Give me another explanation of it. So you put the exercise band around your 227 00:16:52,480 --> 00:16:59,360 foot and then go through the golf swing, but you're holding the band down 228 00:16:59,679 --> 00:17:03,160 on the around with your foot and pulling through is did I interpret that properly? 229 00:17:03,759 --> 00:17:07,400 Yeah? That's right. So you have it under your foot, either 230 00:17:07,400 --> 00:17:10,759 you can tie or just stamp on one end of the band. You have 231 00:17:10,880 --> 00:17:15,319 the other band in two hens and just completing your backswing, so you'll have 232 00:17:15,359 --> 00:17:18,279 that anchor point as your foot obviously the other anchor point is your hands and 233 00:17:18,359 --> 00:17:22,240 just going through the golf swing gently. So what that enables you to do 234 00:17:22,400 --> 00:17:26,880 is all these muscles that are working. We're just trying to engage them. 235 00:17:26,400 --> 00:17:33,279 And what we know about physiotherapy or physical therapy is if you're strong and resilient, 236 00:17:33,920 --> 00:17:37,960 there's a very good chance of limiting injuries. So that's really important before 237 00:17:37,960 --> 00:17:42,079 you take to the tee or even to your practice tea. Excellent, excellent. 238 00:17:44,400 --> 00:17:48,599 I'm sure that you don't advocate drinking alcohol on the golf course, but 239 00:17:49,480 --> 00:17:55,319 that's a hard one to tell people not to do. So let's keep it 240 00:17:55,359 --> 00:17:59,920 at walking the golf course versus writing in a buggy, as you would say, 241 00:18:00,039 --> 00:18:04,880 yeah, yeah, definitely. So in terms of alcohol, if you're 242 00:18:04,920 --> 00:18:08,880 having a good time and that's how you play your best golf, go for 243 00:18:08,960 --> 00:18:14,400 it. It's probably not the best. And how sure you're playing your best 244 00:18:14,440 --> 00:18:18,119 golf with the alcohol, try it without the alcohol and see what happens. 245 00:18:18,440 --> 00:18:22,440 You might get bored. I certainly agree. I don't think it's the best 246 00:18:22,440 --> 00:18:26,960 performance tool, but each to their own. But like you said, Fred, 247 00:18:27,720 --> 00:18:32,480 walking the golf course versus a cart, I think there is some huge 248 00:18:32,519 --> 00:18:37,000 benefits behind that. And you reference back pain earlier in a golf cut. 249 00:18:37,039 --> 00:18:41,640 A couple of things are happening. Firstly, you're going over paths and potholes, 250 00:18:41,839 --> 00:18:45,160 and the cart will be bouncing up and down. So in that instance, 251 00:18:45,839 --> 00:18:48,519 yeah, in that instance, your back and your upper back and neck 252 00:18:48,559 --> 00:18:52,720 are taking quite a lot of that pressure. Whereas when you're walking, obviously 253 00:18:52,720 --> 00:18:55,839 you're absorbing the force through your ankles, your knees, your hips, and 254 00:18:55,880 --> 00:18:59,480 it's getting dispersed equally throughout the body. And the second thing, when you're 255 00:18:59,480 --> 00:19:03,279 in a cart locked into the sitting position, our shoulders are slump forward, 256 00:19:03,880 --> 00:19:06,519 which is the complete opposite of what we want to do in the golf swing. 257 00:19:06,920 --> 00:19:10,279 Whereas, again, if you're walking, you're up nice and tall, 258 00:19:10,759 --> 00:19:15,400 and a lot of those muscles an't getting into those compromised positions. That's so 259 00:19:15,559 --> 00:19:23,240 true, so true when you're walking. Now, I walk and I push. 260 00:19:23,279 --> 00:19:26,039 I have a push cart, three wheel push cart that I use. 261 00:19:26,559 --> 00:19:36,960 I cannot carry a golf bag over eighteen holes. It just I just think 262 00:19:37,000 --> 00:19:41,759 my back would tighten up. It would be you know, it compresses everything. 263 00:19:41,799 --> 00:19:48,240 If I'm trying to carry my golf bag. Is there any research or 264 00:19:48,400 --> 00:19:55,000 studies done on the impact of carrying your bag versus not carrying your bag? 265 00:19:56,440 --> 00:19:57,640 Yeah, there certainly is, Fred, And I'm the same as you, 266 00:19:57,759 --> 00:20:03,359 mate. So when I carry a golf I tighten up, I feel tired. 267 00:20:03,880 --> 00:20:07,279 And an interesting story earlier this year, I was living in an apartment 268 00:20:07,319 --> 00:20:11,559 complex and I used to leave my push cart where I parked my car and 269 00:20:11,599 --> 00:20:15,759 I went to golf one afternoon and someone had pushed had stolen my push cart. 270 00:20:17,039 --> 00:20:19,079 So I thought, okay, Well, so I thought, I guess 271 00:20:19,079 --> 00:20:22,240 I'm carrying today. And I was playing just nine holes, and after the 272 00:20:22,319 --> 00:20:26,440 nine holes, I found I was so fatigued. I was really stiff in 273 00:20:26,480 --> 00:20:30,839 the shoulders and neck. And that was just for the nine But going onto 274 00:20:30,920 --> 00:20:36,279 some studies, so there was one interesting study published, I think it was 275 00:20:36,279 --> 00:20:41,680 twenty sixteen, but they were comparing the oxygen consumption of pushing your bag versus 276 00:20:41,720 --> 00:20:48,839 carrying, which is basically the energy expenditure. So what they found, if 277 00:20:48,880 --> 00:20:52,519 you carry your golf bag, you're expending about ten percent more energy. So 278 00:20:53,400 --> 00:20:56,240 again, if you're playing golf and you're trying to play your best golf, 279 00:20:57,200 --> 00:21:02,640 conserving energy is really important. So firstly the physical move of the golf swing. 280 00:21:03,319 --> 00:21:07,200 Secondly mentally as well, we need to make sure that we're on point. 281 00:21:07,319 --> 00:21:11,599 And especially if you're playing in an environment where it's warm as well, 282 00:21:11,200 --> 00:21:15,720 extra energy is going to be an extra sweat, which is going to mean 283 00:21:15,240 --> 00:21:21,359 obviously that dehydration factor as well. Secondly, with carrying your golf bag is 284 00:21:21,440 --> 00:21:25,240 what we've just talked about, is the physical part of it as well, 285 00:21:25,319 --> 00:21:29,680 so in terms of the muscles. So again, carrying a ten to twenty 286 00:21:30,000 --> 00:21:33,359 pound bag on your back or more, it's going to weigh down quite literally 287 00:21:33,799 --> 00:21:38,720 and metaphorically as well. So again for me, it's always always push, 288 00:21:38,839 --> 00:21:44,559 and even on that some people like to pull their bag behind them, I 289 00:21:44,680 --> 00:21:47,839 much prefer them to push it in front of them. With that, your 290 00:21:47,839 --> 00:21:52,039 posh is up taller, you're not getting turned to one side, and you're 291 00:21:52,039 --> 00:21:56,359 not creating these imbalances as well. Yeah, I definitely have felt that I 292 00:21:56,440 --> 00:22:00,599 used to have a two wheel curt and would pull it and pushing it was 293 00:22:00,839 --> 00:22:06,440 much better on my shoulders and on my back. Well, another time out 294 00:22:06,519 --> 00:22:17,200 coming up right now, we'll be right back. For those people who do 295 00:22:17,480 --> 00:22:22,519 enjoy carrying their golf bag, they like the sound of the clubs rattling against 296 00:22:22,559 --> 00:22:26,839 each other. You're saying it takes you're using ten percent more energy, which 297 00:22:26,880 --> 00:22:33,480 is fascinating to me that you really are expending more energy, and we'll have 298 00:22:33,519 --> 00:22:37,519 a problem at the end of the round with the idea of, you know, 299 00:22:37,559 --> 00:22:42,480 starting to get too tired to finish the round. Are there specific exercises 300 00:22:42,519 --> 00:22:48,920 that you would recommend for someone who wants to carry the back to strengthen their 301 00:22:48,960 --> 00:22:52,359 back so that they can carry it over a four hour period, four hour 302 00:22:52,400 --> 00:22:56,880 plus period. Yeah, certainly, And it was interesting. I put up 303 00:22:56,880 --> 00:23:03,200 this study on my social media recently and there was some slight kickback on it. 304 00:23:03,640 --> 00:23:07,920 And because I haven't seen a lot of the college golf in America, 305 00:23:08,119 --> 00:23:12,319 I've watched it online, but I didn't realize a huge number of them carry 306 00:23:12,319 --> 00:23:18,880 their golf bags, and a number of people mentioned that a part of them 307 00:23:18,920 --> 00:23:21,880 going through the college system is carrying their bag as a sign of respect, 308 00:23:21,960 --> 00:23:26,519 which I do appreciate. And also, secondly, some people carry their bag 309 00:23:26,599 --> 00:23:32,960 because it's affordable. And also some people want to burn more calories because golf 310 00:23:33,039 --> 00:23:37,559 is their main form of exercise. So if you want to burn more calories 311 00:23:37,559 --> 00:23:41,000 and the golf course, sure carry your bag. Do be aware that it 312 00:23:41,000 --> 00:23:45,839 may affect your performance for all those reasons that we mentioned earlier. But again, 313 00:23:47,200 --> 00:23:48,799 I'm happy if someone wants to try and do that. So to answer 314 00:23:48,839 --> 00:23:53,400 your question, if you want to make yourself more resilient and able to carry 315 00:23:53,400 --> 00:23:59,200 your golf bag, I'd be considering a lot of exercises carrying a weight in 316 00:23:59,240 --> 00:24:04,880 one hand. So an exercise which is called a farmers carry pretty self explanatory, 317 00:24:04,920 --> 00:24:10,279 as a farmer would carry a hailbale or something heavy like I don't know, 318 00:24:10,319 --> 00:24:14,480 a tin of petrol or something similar. You'll walk up and down a 319 00:24:14,519 --> 00:24:18,359 space that you have. Twenty meters is a great distance trying to carry that 320 00:24:18,400 --> 00:24:22,359 weight. But as you're doing that, you're trying to stabilize your body. 321 00:24:22,759 --> 00:24:26,440 So you don't want your body to be swinging back and forth trying to control 322 00:24:26,440 --> 00:24:29,480 that weight. You want to try and stay level with your chest and your 323 00:24:29,480 --> 00:24:33,160 shoulders, so your shoulders should be parallel with the ground. As you're doing 324 00:24:33,200 --> 00:24:37,680 this, you're going to strengthen a lot of the muscles deep in around your 325 00:24:37,680 --> 00:24:41,759 spine. There's a muscle called your transverse abdominus, which basically acts like a 326 00:24:41,960 --> 00:24:48,160 corset around your spine. So by controlling that weight, you're going to strengthen 327 00:24:48,200 --> 00:24:52,319 that muscle there. And I see a lot of golfers that do carry their 328 00:24:52,359 --> 00:24:56,119 bag. It's on the side of their shoulder. It's flopping around and people 329 00:24:56,160 --> 00:25:00,000 don't realize what the body has to do to try and stabilize that shoulder joint. 330 00:25:00,240 --> 00:25:03,160 So a lot of those deep muscles are working really hard, which we 331 00:25:03,200 --> 00:25:08,160 don't realize. So I like that farmers carry And also some other exercises are 332 00:25:08,240 --> 00:25:12,839 quite like is if you have access to again an exercise band is grabbing a 333 00:25:12,880 --> 00:25:15,880 band, tying it to a door handle at home or at a gym, 334 00:25:15,920 --> 00:25:19,480 you can do the same is just trying to rotate like you're pulling back a 335 00:25:19,559 --> 00:25:26,160 bow for an arrow, doing that ten times. And what that enabling you 336 00:25:26,240 --> 00:25:29,480 to do is, firstly, it's enabling you to move well, so you're 337 00:25:29,480 --> 00:25:33,359 trying to rotate your thoracic spine the upper back, and at the same time 338 00:25:33,400 --> 00:25:37,079 you're strengthening those muscles that sit close to the shoulder blades and around the chest 339 00:25:37,119 --> 00:25:41,920 as well. So I guess quick summary of that, it's make sure you're 340 00:25:41,960 --> 00:25:45,000 strengthening in terms of stability, trying to control the body weight and control that 341 00:25:45,039 --> 00:25:49,319 weight moving side to side, and then secondly, try and strengthen through rotation 342 00:25:49,480 --> 00:25:56,359 as well. Often I'll see little children carrying a backpack on their way to 343 00:25:56,440 --> 00:26:00,480 school and the backpacks are very high. I mean they're kind of hunched over, 344 00:26:02,039 --> 00:26:04,680 right, you see them, you know, leaning forward, trying to 345 00:26:04,720 --> 00:26:10,200 hold onto the bag. And it's very similar to watching somebody carrying their golf 346 00:26:10,240 --> 00:26:15,599 bag where they're they're kind of hunched over, and then when they get to 347 00:26:15,640 --> 00:26:21,319 do their golf swing, their body position is a little more hunched than they 348 00:26:21,400 --> 00:26:29,039 should. It's not a good stable athletic position. Does that happen to Can 349 00:26:29,079 --> 00:26:33,240 you be creating problems for yourself when you're carrying your bag? Yeah, to 350 00:26:33,359 --> 00:26:38,319 your bag, And I guess our body responds to how we treat it as 351 00:26:38,319 --> 00:26:42,039 well. And our body is a product of our habits and our environment too. 352 00:26:42,160 --> 00:26:45,920 Fred. So, like you mentioned, if you're carrying your bag, 353 00:26:45,079 --> 00:26:48,920 gravity's trying to pull that bag forward and down, which is going to lead 354 00:26:48,960 --> 00:26:52,920 into this more rounded position. And on the major tours, I can probably 355 00:26:52,960 --> 00:26:57,000 think of a handful of people that have that rounded posture. So Victor is 356 00:26:57,000 --> 00:27:00,599 probably an outli He's a bit more rounded with his chest if you look at 357 00:27:00,640 --> 00:27:07,319 some of the really good golfers on the tour. So look at Jordan Speith 358 00:27:07,720 --> 00:27:11,160 and Justin Thomas and John Rahm. A handful of these really good players. 359 00:27:11,440 --> 00:27:15,880 Their spine is in a really good alignment. And I'm just going to touch 360 00:27:15,920 --> 00:27:18,240 briefly on a little trip I had to Turkey. It slightly off topic, 361 00:27:18,640 --> 00:27:22,839 but I went to Turkey. No, No, I love that. I 362 00:27:22,880 --> 00:27:26,640 went to Turkey and a part of our tool we're going to where they make 363 00:27:26,680 --> 00:27:30,480 a lot of these really nice carpets. It's part of their culture. So 364 00:27:30,839 --> 00:27:34,440 anyhow, we went to this store. There was about five or six old 365 00:27:34,480 --> 00:27:38,039 Turkish ladies and they walked out of the store to sell us this carpet. 366 00:27:38,440 --> 00:27:44,799 And anyway, with these ladies, Posha, it was essentially hunched almost to 367 00:27:44,839 --> 00:27:48,559 like where there were ninety degrees. Their chest is facing the ground. Yeah, 368 00:27:48,839 --> 00:27:53,559 and because they've been making carpets since they were very young, they've really 369 00:27:53,599 --> 00:27:59,599 adapted into this position. So firstly, the muscles will start to adapt into 370 00:27:59,599 --> 00:28:04,039 this position, and then secondly the joints will start to fuse almost where they 371 00:28:04,079 --> 00:28:08,880 can't actually get out of that position. And that's a very extreme point of 372 00:28:08,960 --> 00:28:14,079 reference. But again, going back to carrying a golf bag, you want 373 00:28:14,079 --> 00:28:17,880 to be very mindful that you're trying to stay up tall, be very natural 374 00:28:18,720 --> 00:28:22,279 and making sure that you're not getting into these compromise positions, and a vast 375 00:28:22,279 --> 00:28:26,559 majority of my clients are between thirty five to sixty years old. Most work 376 00:28:26,599 --> 00:28:32,319 at a desk, and I guess the desk can be a devil. I 377 00:28:32,480 --> 00:28:37,119 like to say, so you get if you get im coughtant to that, 378 00:28:37,240 --> 00:28:42,119 it's not the it's not the desk that's the devil. It's the chair that's 379 00:28:42,200 --> 00:28:47,759 right, that's right. So on that note, if you are a desk 380 00:28:47,839 --> 00:28:51,079 worker, it's trying to get up throughout the day. Every hour, I'd 381 00:28:51,160 --> 00:28:55,240 recommend and try and reverse that sitting posture. So if you're sitting on your 382 00:28:55,240 --> 00:28:57,680 backside most of the day, I like to try and get people reaching over 383 00:28:57,720 --> 00:29:03,519 their head as high as their can. You're asking your back from there. 384 00:29:03,519 --> 00:29:06,559 Your next going to straighten up and you're going to be in a totlet position. 385 00:29:07,119 --> 00:29:10,960 And then secondly he's doing a basic kid flexa stretch, so where your 386 00:29:11,039 --> 00:29:14,039 leg will go behind you. You should feel a stretch on the front of 387 00:29:14,079 --> 00:29:17,440 your hip, and it's just trying to reverse what you've been doing for the 388 00:29:17,519 --> 00:29:22,359 last number of minutes or hours. Interesting. Interesting, Let's find out what's 389 00:29:22,359 --> 00:29:26,319 happening on golf Smarter Mulligans this week and then we'll take another it's a brief 390 00:29:26,359 --> 00:29:29,640 time out, and then a couple more questions for our last segment. We'll 391 00:29:29,640 --> 00:29:34,119 be back in a moment. This week on Golf, Smarter Mulligans is part 392 00:29:34,160 --> 00:29:40,599 two with Wall Street Journal columnist John Paul Newport commenting on his piece called Golf's 393 00:29:40,599 --> 00:29:45,960 Biggest Delusions Nine things that people say about Golf that isn't true. We got 394 00:29:45,000 --> 00:29:48,519 into one of my favorite topics to discuss on the golf course, and that's 395 00:29:48,640 --> 00:29:53,519 questioning why we need to get our egos in the way and make the game 396 00:29:53,680 --> 00:30:00,319 even harder than it already. Is. This te at forward movement which is 397 00:30:00,359 --> 00:30:03,559 out there now that the USGA and the PGA of America are pushing is absolutely 398 00:30:03,680 --> 00:30:07,720 brilliant. The idea is you want to play from the tees that create the 399 00:30:07,799 --> 00:30:11,799 approach shots into the green that are the most fun to have, which would 400 00:30:11,799 --> 00:30:17,599 be the approach shots where you're using the same club that maybe the pros would 401 00:30:17,599 --> 00:30:21,920 be using into their greens on a long par four, most of the pros 402 00:30:21,920 --> 00:30:26,160 are using pitching wedges to eight irons into the greens to have the maximum amount 403 00:30:26,160 --> 00:30:30,119 of fun. The greens are created to accept shots with a wedge or a 404 00:30:30,200 --> 00:30:33,000 nine iron or a seven iron at the most, and so you're going to 405 00:30:33,039 --> 00:30:36,880 have a lot more fun. You'd be a lot less frustrating if you're hitting 406 00:30:37,039 --> 00:30:41,440 shots into greens with the appropriate clubs those greens were designed for. You're going 407 00:30:41,480 --> 00:30:44,119 to be more likely to get on the green, have birdie putts, you 408 00:30:44,279 --> 00:30:48,519 have reasonable pars, so you figure out where the tea's you should be playing 409 00:30:48,559 --> 00:30:52,400 are to give you those type of shots, and for most people it's way 410 00:30:52,440 --> 00:30:56,720 further forward than where they tend to play. That's episode two hundred and thirty 411 00:30:56,720 --> 00:31:00,920 four of Golf Smarter Mulligans featuring John Paul Newport, being featured on our podcast 412 00:31:02,000 --> 00:31:07,160 offspring Golf Smarter Mulligans being released this Friday morning, Originally published as a member's 413 00:31:07,279 --> 00:31:11,759 only episode in March of twenty twelve, which means that even if you've been 414 00:31:11,839 --> 00:31:17,359 listening for more than a decade, chances are you've never heard it before. 415 00:31:17,759 --> 00:31:22,799 So if you're entertained by what we present here each week, then don't miss 416 00:31:22,839 --> 00:31:27,119 the chance to get two episodes every week of Golf Smarter, the longest running 417 00:31:27,119 --> 00:31:36,119 golf podcasts that proudly focuses on making us better smarter Golfers and Golf Smarter Mulligans 418 00:31:36,359 --> 00:31:41,279 episodes from our archives that we visit the best of Golf Smarter that can't be 419 00:31:41,400 --> 00:31:47,720 found on any podcast platform anymore. They're both available for free from wherever you're 420 00:31:47,799 --> 00:32:00,400 listening right now. Let's talk about hydration and nutrition on the golf court right 421 00:32:00,640 --> 00:32:05,079 critically important. And when I'm talking hydration, I don't mean let's go get 422 00:32:05,079 --> 00:32:07,880 another beer or crack open a bottle of wine. I played with these guys. 423 00:32:07,160 --> 00:32:09,480 This guy was in the wine industry, but they had a couple of 424 00:32:09,519 --> 00:32:15,200 beers and then they had a bottle of wine. I was like, wow, 425 00:32:15,559 --> 00:32:17,480 like you don't want anything, Like, no, I can't drink on 426 00:32:17,559 --> 00:32:22,920 the golf course. I can't drink alcohol on the golf course. But very 427 00:32:22,960 --> 00:32:28,640 curious what you recommend to, you know, keep the wheels from falling off 428 00:32:28,680 --> 00:32:31,920 the at the end of the round. And I think that hydration and nutrition 429 00:32:32,039 --> 00:32:39,119 are critical to that help me out well. And hydration and nutrition again many 430 00:32:39,119 --> 00:32:44,839 golfers don't think about. But it's these small things that you can do that 431 00:32:44,920 --> 00:32:46,480 add up in the long run, and they might be one, two or 432 00:32:46,519 --> 00:32:51,160 even ten percent. I think, like you mentioned, it's it's a huge 433 00:32:51,160 --> 00:32:54,240 part that's commonly missed. Friends. So with a lot of clients that I 434 00:32:54,319 --> 00:33:00,559 deal with, firstly we touch on hydration and the Australian Institute a Sport here. 435 00:33:00,559 --> 00:33:05,440 They're a big body that does a lot of research for sports performance here 436 00:33:05,480 --> 00:33:10,559 in Australia. So their recommendation about water intake is roughly seven hundred and fifty 437 00:33:10,599 --> 00:33:16,799 millileters to one point five leaders per hour. And when I tell people, 438 00:33:17,039 --> 00:33:22,200 yeah, when I tell people that normally blows their mind. And again it's 439 00:33:22,480 --> 00:33:25,000 a big range as well. So let's say if we bring that back to 440 00:33:25,079 --> 00:33:30,880 golf, I would suggest roughly four leaders throughout your round, which might be 441 00:33:30,920 --> 00:33:35,720 four big bottles of water. And the reason we say that is because when 442 00:33:35,720 --> 00:33:39,799 you're walking, when you're swinging a golf club, you're consuming energy and with 443 00:33:40,039 --> 00:33:45,680 that, the muscles are basically burning this energy and they're consuming salts as well. 444 00:33:45,720 --> 00:33:47,920 Also, the other thing that's going to happen when you play golf, 445 00:33:47,920 --> 00:33:52,240 you're going to sweat most likely. So to make sure that we're getting the 446 00:33:52,240 --> 00:33:57,599 best performance, we need to firstly a replace that water that we're losing through 447 00:33:57,640 --> 00:34:02,680 sweat, and then secondly replacing the salts as well. So My advice around 448 00:34:02,680 --> 00:34:07,000 that is making sure you take your four leaders with you. If you haven't 449 00:34:07,000 --> 00:34:09,679 got access to taps on your course, pack more in your golf bag if 450 00:34:09,719 --> 00:34:15,000 you do have taps, consistently filling it up. And secondly, with that, 451 00:34:15,519 --> 00:34:16,960 to make sure that you're getting salts into your body. You need some 452 00:34:17,000 --> 00:34:22,360 sort of sports supplement or take some mineral salts with you, or you can 453 00:34:22,400 --> 00:34:24,400 pre mix it in your bottle of water. And I'm not talking about the 454 00:34:24,400 --> 00:34:30,239 table salt, which is typically just sodium. We need we need the pure 455 00:34:30,719 --> 00:34:34,119 rock salts. So with that, you have a number of different salts such 456 00:34:34,159 --> 00:34:37,679 as sodium, potassium chlorides to make sure that you're replenishing a lot of the 457 00:34:37,719 --> 00:34:42,960 salts that you lose. And when our muscles are contracting, there's basically a 458 00:34:43,000 --> 00:34:47,159 salt channel that's working. So if that salt channel is upset, that's going 459 00:34:47,199 --> 00:34:52,679 to lead to things such as cramping, more fatigue, dizziness, all those 460 00:34:52,719 --> 00:34:57,719 sorts of factors, because your body's essentially telling you do something about this because 461 00:34:57,719 --> 00:35:01,320 otherwise I'm going to start shutting down. So that is a really important factor. 462 00:35:01,840 --> 00:35:07,679 And touching on nutrition now, when we're again playing golf, we're using 463 00:35:07,719 --> 00:35:10,079 a lot of muscles. We're expending energy, so we need to make sure 464 00:35:10,079 --> 00:35:14,960 we're trying to keep that keel even. And there's a really good book out 465 00:35:14,960 --> 00:35:17,920 there called Hole in One Nutrition, which was written by doctor Robert Yang, 466 00:35:19,199 --> 00:35:22,119 a very good book, so i'll plug that. And what Robert talks about 467 00:35:22,159 --> 00:35:28,800 in the book is maintaining a solid or a stable blood sugar level. And 468 00:35:29,119 --> 00:35:35,039 what blood sugar is, it's basically your body processing glucose, which is a 469 00:35:35,079 --> 00:35:39,280 form of sugar. And with this what I commonly see people will not eat 470 00:35:39,320 --> 00:35:44,280 for nine holes. So the blood sugar starts to dip quite low. They'll 471 00:35:44,320 --> 00:35:45,960 get to the half way house. They might have a sandwich, they might 472 00:35:46,039 --> 00:35:50,599 have a chocolate bar, they might have a can of cola, and all 473 00:35:50,599 --> 00:35:53,000 of a sudden that sugar spikes up again, so they might get this big 474 00:35:53,079 --> 00:35:58,039 hit of energy. Then they'll get to the fourteenth fifteenth hole, the energy 475 00:35:58,079 --> 00:36:04,079 starts to drop down again. Oh yeah, there's a crash. And imagine 476 00:36:04,079 --> 00:36:07,199 trying to close out a good round thread. When you've got dehydration in play, 477 00:36:07,880 --> 00:36:13,280 your salt balances out of order, you've also got hunger going on in 478 00:36:13,480 --> 00:36:15,760 a decrease in your blood sugar and all of a sudden, you're trying to 479 00:36:16,000 --> 00:36:21,400 sink this four foot part to have your PB score. So again, these 480 00:36:21,440 --> 00:36:24,039 ten percenters all add up. So what you should have in your golf bag 481 00:36:24,280 --> 00:36:30,119 is a fat sauce. So I like to packing in nuts or some sort 482 00:36:30,159 --> 00:36:36,119 of muse libar to make sure that you're keeping your fat intake there. Secondly, 483 00:36:36,159 --> 00:36:38,519 I like to have a form of carbohydrates, so I think really easy 484 00:36:38,519 --> 00:36:44,760 ones are fruit like a fresh banana. I like sandwiches, so using a 485 00:36:44,800 --> 00:36:49,199 good multi grain or whole grain bread white bread, it's typically absorbed a bit 486 00:36:49,239 --> 00:36:52,159 faster, so I wouldn't recommend that for golf. And then thirdly is having 487 00:36:52,199 --> 00:36:57,199 some sort of protein sauce as well, So I really like to have a 488 00:36:57,239 --> 00:37:00,800 beef jerky. You can have some sort of protein supplement in a shake or 489 00:37:00,840 --> 00:37:05,639 a bar. But again these little things. It takes you five minutes to 490 00:37:05,760 --> 00:37:08,480 prepare for this and put it in your golf bag. And a lot of 491 00:37:08,519 --> 00:37:13,360 clients I typically say after implementing this, they say, I just feel so 492 00:37:13,480 --> 00:37:15,920 much better. And it also it's after a round as well. You're not 493 00:37:16,119 --> 00:37:21,000 you're not flopping on the couch after your eighteen holes. Yep. Yep. 494 00:37:21,199 --> 00:37:25,199 Peanut butter pretzels one of my all time favorites. Peanut butter, peanut butter, 495 00:37:25,360 --> 00:37:30,239 jelly sandwichweet bread, little banana on it all one of my favorites. 496 00:37:31,079 --> 00:37:36,159 Yeah, and just grazing for me, it's just grazing through the entire round 497 00:37:36,280 --> 00:37:44,000 versus having something at the turn at the halfway house. But just constantly ticking 498 00:37:44,039 --> 00:37:47,079 little bits and pieces at a time through the entire round. I think makes 499 00:37:47,079 --> 00:37:51,480 it makes a big difference. What are your thoughts about, you know, 500 00:37:51,559 --> 00:37:58,119 these drinks that have a lot of supposedly replaces your electrolytes, things like Gatorade, 501 00:37:58,559 --> 00:38:06,239 these sugar things. Oh you're laughing, that's not good. And I 502 00:38:06,280 --> 00:38:10,639 guess those companies do a great lot of work to market themselves, and they're 503 00:38:10,639 --> 00:38:15,559 associated with a lot of different sports teams. So when a lot of consumers 504 00:38:15,639 --> 00:38:19,880 think of hydration, they think of Gatorad and power A, these mammoth companies. 505 00:38:20,920 --> 00:38:23,440 I will note with those with those sports drinks, a lot of them 506 00:38:23,480 --> 00:38:29,440 have a lot of sugar. So if weight management is a goal of yours, 507 00:38:29,920 --> 00:38:32,920 you need to probably consider that. What I'm a big proponent of is 508 00:38:32,960 --> 00:38:37,000 if you're going to go with one of those sports supplements because they're easy, 509 00:38:37,079 --> 00:38:40,320 they're there, They're in every almost pro shops that I see. I'd probably 510 00:38:40,400 --> 00:38:44,400 say mix it with a bit of water, just to make sure that you're 511 00:38:44,400 --> 00:38:47,360 not consuming that big whack of sugar in one hit, or buy a tub 512 00:38:47,400 --> 00:38:52,239 of it and mix it yourself, because again, if you're having that big 513 00:38:52,280 --> 00:38:55,480 whack of sugar, we're going to upset that blood sugar level, which is 514 00:38:55,519 --> 00:39:01,159 going to affect how we again concentrate and play. Or the other suggestion I 515 00:39:01,320 --> 00:39:06,000 like is back to that mineral salts. So mixing in those salts in your 516 00:39:06,000 --> 00:39:09,280 water, you're going to have a pretty similar outcome to what it is drinking 517 00:39:09,400 --> 00:39:17,599 one of these typically very sugary and also expensive sports supplement company products. Fascinating, 518 00:39:19,039 --> 00:39:24,719 and all of that is part of the injury prevention program that you should 519 00:39:24,719 --> 00:39:29,079 develop. There's different things that you can do. One of them, of 520 00:39:29,119 --> 00:39:34,159 course, is seeing hydrated and keep your nutrition up. But what are other 521 00:39:34,639 --> 00:39:40,320 injury prevention suggestions do you have? Yeah, so back what we mentioned about 522 00:39:40,519 --> 00:39:45,159 back pain injury, there's a number of things that's going to help prevent this 523 00:39:45,239 --> 00:39:49,719 from happening. So I think first and foremost is having a regular exercise routine 524 00:39:49,760 --> 00:39:52,840 like yourself, Fred, So I think that's a great idea to do what 525 00:39:52,880 --> 00:39:57,880 you enjoy, whether it's swimming, whether it's walking, and having some sort 526 00:39:57,880 --> 00:40:01,119 of form of resistance as well. So what we know from resistance exercise, 527 00:40:01,199 --> 00:40:06,440 whether that's with weights or a band or with your body weight, you can 528 00:40:06,599 --> 00:40:12,880 basically prevent one third of all sports injuries from occurring, or also overuse injuries 529 00:40:13,119 --> 00:40:17,480 such as tennis elbow, golfer's elbow. We can practically have those amount of 530 00:40:17,480 --> 00:40:22,960 injuries by doing resistance exercise. So I typically, like three times a week 531 00:40:23,039 --> 00:40:27,199 a lot of my clients, I give them a thirty minute workout, and 532 00:40:27,280 --> 00:40:31,719 that's enabling them to build resilience, get stronger, hit the ball further, 533 00:40:31,960 --> 00:40:37,079 but obviously prevent injury. The second thing I need to mention as well is 534 00:40:37,280 --> 00:40:42,159 golfers. We love to practice, and I'm a golfer myself. I sometimes 535 00:40:42,159 --> 00:40:45,320 get carried away when I watch a YouTube video or I've seen my coach and 536 00:40:45,400 --> 00:40:51,880 i think I've got to get those reps in to get the technique in order, 537 00:40:52,039 --> 00:40:54,320 or i might have a really average round and I'll get home. I've 538 00:40:54,320 --> 00:40:58,920 got a net in my backyard, so I'll hit fifty or one hundred balls 539 00:40:58,920 --> 00:41:01,280 into a net. What that's going to do. It's going to spike your 540 00:41:01,280 --> 00:41:07,119 activity levels. And there's something that we call in sports medicine world. It's 541 00:41:07,119 --> 00:41:13,800 called the acute ta chronic workload ratio, and in layman's terms, it basically 542 00:41:13,840 --> 00:41:16,840 means what have you done in the last month versus what have you done in 543 00:41:16,880 --> 00:41:21,239 the last week. So let's say me, for example, I play golf 544 00:41:21,280 --> 00:41:24,840 once a week eighteen holes. If next week I go and play thirty six 545 00:41:24,880 --> 00:41:30,519 holes, I've essentially doubled my workload ratio, which is a really big risk 546 00:41:30,679 --> 00:41:37,280 of injury with that. With that workload, we want to keep it roughly 547 00:41:37,400 --> 00:41:42,599 thirty percent within that variable. So for me, instead of playing thirty six 548 00:41:42,639 --> 00:41:45,599 holes, playing twenty seven, I might be able to get away with even 549 00:41:45,639 --> 00:41:50,880 slightly less than that. But I guess to note if you go from one 550 00:41:50,960 --> 00:41:54,800 drange session a week to three or four, I would probably expect some sort 551 00:41:54,800 --> 00:42:00,760 of ache or pain to occur. And with our body, we like homeostasis, 552 00:42:01,159 --> 00:42:05,920 which means we like to keep things stable. If we see these really 553 00:42:05,920 --> 00:42:09,639 big spikes or drop offs in your activity level, it can be expected to 554 00:42:09,719 --> 00:42:14,960 run into injuries of some sort. And the other big thing I'll mention on 555 00:42:15,159 --> 00:42:20,960 is some swing characteristics as well that can cause injury. So the first big 556 00:42:21,000 --> 00:42:25,119 one, and it's very heavily debated, is early extension, which is practically 557 00:42:25,159 --> 00:42:31,039 where the hips get closer towards the ball prior to impact. From here, 558 00:42:31,159 --> 00:42:36,320 it puts our body in a position where our back is arching, it's side 559 00:42:36,320 --> 00:42:40,039 bending, and also we're rotating at the same time, which puts the back 560 00:42:40,079 --> 00:42:45,199 tissues, particularly on the trail side, in a lot of stress. So 561 00:42:45,920 --> 00:42:50,559 that is one position I like to see controlled. The second position I see 562 00:42:50,639 --> 00:42:53,159 quite a lot of is the over the top move, so where people look 563 00:42:53,239 --> 00:43:00,119 like they're cutting wood versus the lead hip starting to rotate first. And another 564 00:43:00,199 --> 00:43:05,239 big injury era I see in the golf swing is the dreaded chicken wing. 565 00:43:05,920 --> 00:43:09,400 So what happens in the chicken wing Instead of that laid arm starting to straighten 566 00:43:09,639 --> 00:43:15,679 and extend, it starts to flix. As our arms starts to bend, 567 00:43:15,039 --> 00:43:20,320 the muscles in our elbows have to control the clud face even harder, which 568 00:43:20,400 --> 00:43:27,639 over time can lead into stress and particular tennis elbow fascinating. This is really 569 00:43:29,199 --> 00:43:35,440 important information, Billy, I really appreciate your reaching out and coming on and 570 00:43:35,480 --> 00:43:43,920 sharing with us so much of what you've learned and what we now know that 571 00:43:44,159 --> 00:43:47,039 we've got a long way to go, and it will improve your golf game. 572 00:43:47,119 --> 00:43:52,719 That's the bottom line to all this. These type of exercises and drills 573 00:43:52,760 --> 00:43:58,360 and insights will definitely help your golf gam How can people find out more about 574 00:43:58,400 --> 00:44:00,239 you? Billy? Thank you, Fred, You appreciate the time, and 575 00:44:00,280 --> 00:44:05,000 thank you for putting a lot of work into what you do. And again, 576 00:44:05,039 --> 00:44:07,239 over nine hundred podcasts is a great achievement. So I do thank you 577 00:44:07,280 --> 00:44:13,000 for sharing your information and of course and for people that want to find my 578 00:44:13,079 --> 00:44:20,000 stuff, I'm on Instagram at golf Underscore physio underscore ozaus that is spelled and 579 00:44:20,079 --> 00:44:23,440 my website is Golf Physiotherapy Australia dot com. There's tons of free stuff. 580 00:44:23,880 --> 00:44:29,119 There's a free mobility guide there, so get in contact. I'd love to 581 00:44:29,119 --> 00:44:35,400 help anyone out. So I've been traveling the last few weeks and I got 582 00:44:35,480 --> 00:44:40,280 a chance to be a guest at Congressional outside of Washington, DC. I 583 00:44:40,320 --> 00:44:45,119 had to borrow clubs from the chorus and wasn't a huge fan of what they 584 00:44:45,199 --> 00:44:47,800 gave me. I'm not going to mention the mek. It was just my 585 00:44:47,920 --> 00:44:52,519 preference and I really could not get comfortable with that partter they gave me. 586 00:44:52,800 --> 00:44:57,960 Oh well, anyway, we played the famed Blue Chorus, and even playing 587 00:44:58,000 --> 00:45:02,840 from the whites was a hug huge challenge. Luckily we played in short sleeve 588 00:45:02,920 --> 00:45:07,760 weather, as it rained the following day and the temperature dropped each day the 589 00:45:07,760 --> 00:45:09,400 rest of the week. I guess that's going to happen in mid October, 590 00:45:09,480 --> 00:45:14,599 right. Well, as long as you stay in the fairway, you have 591 00:45:14,639 --> 00:45:19,239 a chance to score well, but you hit the ball into the rough and 592 00:45:19,360 --> 00:45:24,440 it is thick and punishing. I did have one good stretch of five holes 593 00:45:24,480 --> 00:45:31,039 from five to nine that went par, bogie par, birdie par, and 594 00:45:31,039 --> 00:45:36,760 the birdie was pretty awesome, So forty three on the front was quite respectable, 595 00:45:36,880 --> 00:45:39,719 but the back really did me in and I shot a fifty six. 596 00:45:39,840 --> 00:45:44,920 So I was really happy to break one hundred, but haven't been that close 597 00:45:44,960 --> 00:45:49,039 to triple digits in a couple of years. But I was having too much 598 00:45:49,079 --> 00:45:52,199 fun, so I didn't care. We had a great caddy who retired from 599 00:45:52,239 --> 00:45:57,000 being This is a great story. He retired from being an attorney twenty two 600 00:45:57,079 --> 00:46:01,320 years ago and then became a full time caddy. He and here's the deal. 601 00:46:01,519 --> 00:46:05,199 Now, I could have recorded a conversation with him, but that was 602 00:46:05,239 --> 00:46:07,079 the best story, so it really wasn't worth it. So anyway, he 603 00:46:07,159 --> 00:46:12,159 and his wife, who was also an attorney, had a coin flip to 604 00:46:12,199 --> 00:46:15,960 see who was going to stay home with the kids, and he won. 605 00:46:16,199 --> 00:46:21,400 So he became a caddie and says that he's a much happier person because of 606 00:46:21,440 --> 00:46:24,519 it, and he's a good caddie. I want to thank this week's newest 607 00:46:24,559 --> 00:46:30,440 Golf Smarter Ambassador, longtime listener and regular email buddy, Pam Johnson of Tallahassee, 608 00:46:30,480 --> 00:46:36,079 Florida. Thank you Pam for her participation on the podcast. Pam chose 609 00:46:36,159 --> 00:46:40,119 to receive the Glove and Glove storage compartment from our friends at redroostergolf dot com. 610 00:46:40,519 --> 00:46:45,079 It's a unique glove subscription service that offers a tremendous amount of styles and 611 00:46:45,119 --> 00:46:51,239 sizes to fit everyone's needs and now they have much more than just glove, 612 00:46:51,360 --> 00:46:55,920 so please check them out at redroostergolf dot com. All Pam did to receive 613 00:46:55,960 --> 00:47:00,960 this gift was take less than one minute to all our toll free golf Smarter 614 00:47:01,119 --> 00:47:06,719 listener line and record the week's show opening. You're invited to be one of 615 00:47:06,719 --> 00:47:09,760 our ambassadors too, please and when you do, you'll have a choice of 616 00:47:09,800 --> 00:47:15,639 a free gift. Check out today's show notes to see more on and the 617 00:47:15,719 --> 00:47:21,519 links for each of the gifts that you can choose from, whether you get 618 00:47:21,679 --> 00:47:24,920 Tony Manzoni's video, a box of Odin X one balls with a Golf Smarter 619 00:47:25,000 --> 00:47:30,400 logo, or that glove and glove storage compartment from redroostergolf dot com. So 620 00:47:31,039 --> 00:47:34,880 if you write to me and you have a question or a comment or a 621 00:47:34,920 --> 00:47:39,119 suggestion, don't be surprised when I write back with an answer and a plea 622 00:47:39,320 --> 00:47:45,719 to open a future episode. To see and hear highlights of the podcast interviews 623 00:47:45,719 --> 00:47:51,199 that we're doing, please follow us at golf Smarter on YouTube, TikTok, 624 00:47:51,320 --> 00:47:57,599 Facebook, Instagram, LinkedIn, and x formerly known as Twitter for our ongoing 625 00:47:57,800 --> 00:48:02,519 posts of videos and articles five times every week. If you have any questions, 626 00:48:02,559 --> 00:48:07,360 comments, or suggestions for upcoming episodes, please write to golf Smarter podcast 627 00:48:07,480 --> 00:48:14,000 at gmail dot com or click on the Heyfred button when you visit Golfsmarter dot com