1 00:00:01,000 --> 00:00:03,359 Speaker 1: Golf Smarter number four hundred and forty nine. 2 00:00:03,439 --> 00:00:08,480 Speaker 2: Welcome to Golf Smarter Mulligans, your second chance to gain 3 00:00:08,519 --> 00:00:12,119 insight and advice from the best instructors featured on the 4 00:00:12,119 --> 00:00:18,120 Golf Smarter podcast. Great Golf Instruction never gets old. Our 5 00:00:18,239 --> 00:00:23,039 interview library features hundreds of hours of game improvement conversations 6 00:00:23,160 --> 00:00:26,679 like this that are no longer available in any podcast app. 7 00:00:26,760 --> 00:00:30,640 Speaker 3: We are a society of sitters. I think the average 8 00:00:30,640 --> 00:00:33,039 for the American adult is around eight to ten hours 9 00:00:33,039 --> 00:00:36,479 a day. So what happens in that situation is you 10 00:00:36,600 --> 00:00:41,679 place muscles in a shortened state, hamstrings being one of them. 11 00:00:41,719 --> 00:00:44,119 So there's your low back issue. And then you also 12 00:00:44,240 --> 00:00:47,759 put muscles in an elongated state. They're stretched out, and 13 00:00:47,799 --> 00:00:50,679 when you elongate a muscle, you weaken a muscle overtime. 14 00:00:50,960 --> 00:00:53,399 And one of the muscles that does elongate when you 15 00:00:53,479 --> 00:00:55,880 sit are your quad, your step muscles in the front 16 00:00:55,880 --> 00:00:59,240 part of your thigh. Now those are important muscles for 17 00:00:59,439 --> 00:01:03,520 stability of the knee joint. So when you get weak quads, 18 00:01:03,920 --> 00:01:07,359 that tends to impact the knee. 19 00:01:11,680 --> 00:01:15,200 Speaker 1: How to cope with common golf injuries featuring Bob Foreman. 20 00:01:15,439 --> 00:01:20,599 This is Golf Smarter welcome back to the Golf Smarter podcast. Bob. 21 00:01:22,000 --> 00:01:23,920 Speaker 3: Well, I appreciate the invite. 22 00:01:24,159 --> 00:01:28,280 Speaker 1: Well that's just great. You've got the invite. Now make 23 00:01:28,359 --> 00:01:29,079 it worthwhile. 24 00:01:31,799 --> 00:01:33,000 Speaker 3: Always make it worthwhile. 25 00:01:33,079 --> 00:01:37,879 Speaker 1: Yeah, absolutely so. All right, it's summertime, it's it's camp time. 26 00:01:37,959 --> 00:01:41,239 So everyone sing along with me. Head, shoulders, knees and toes, 27 00:01:41,319 --> 00:01:45,359 knees and toes. Golf injuries. 28 00:01:46,200 --> 00:01:48,239 Speaker 3: That takes me back to my kid's childhood. 29 00:01:48,359 --> 00:01:54,200 Speaker 1: Exactly, yeah, exactly so. But golf injuries, it's head to 30 00:01:54,200 --> 00:01:59,319 toe and it's it's all of us. And I want 31 00:01:59,319 --> 00:02:03,560 to know some ways we can learn how to what 32 00:02:03,599 --> 00:02:07,040 the injuries are. What if we're feeling something wrong, what 33 00:02:07,319 --> 00:02:09,479 is that? And what are the things we can do 34 00:02:09,560 --> 00:02:13,280 to improve those things? And that's why Golfit Carolina is 35 00:02:13,400 --> 00:02:14,479 back on the podcast. 36 00:02:16,360 --> 00:02:19,000 Speaker 3: Well, yeah, gosh, I mean, you know, it's unfortunately, it 37 00:02:19,080 --> 00:02:21,879 keeps a lot of people from playing as much golf 38 00:02:21,919 --> 00:02:24,919 as they'd like to, and in some cases it's kind 39 00:02:24,919 --> 00:02:28,319 of forcing some golfers to hang up the clubs. I mean, 40 00:02:28,639 --> 00:02:33,080 injury related to golf or golf related injury is kind 41 00:02:33,120 --> 00:02:37,840 of a hot topic, you know, given even given the 42 00:02:37,840 --> 00:02:41,039 the litany of injuries that you hear all these tour 43 00:02:41,080 --> 00:02:45,639 players have and their swings are good, and that's one 44 00:02:45,639 --> 00:02:47,840 of the you know, the factors that lead up to 45 00:02:47,879 --> 00:02:52,120 amateur injury is the fact that our mechanics aren't as 46 00:02:52,159 --> 00:02:55,960 good in addition, in addition to the fact that you know, 47 00:02:56,080 --> 00:03:00,919 overuse uh always tends to play a role with injury. 48 00:03:01,680 --> 00:03:06,680 But you know, it's very prevalent amongst all level golfers. 49 00:03:07,080 --> 00:03:09,719 It doesn't matter if you're a male or a female, 50 00:03:09,759 --> 00:03:11,400 if you're a junior or a senior. 51 00:03:12,360 --> 00:03:12,479 Speaker 1: Uh. 52 00:03:12,680 --> 00:03:16,159 Speaker 3: You know, it's there and it's a part of the game, 53 00:03:16,360 --> 00:03:20,159 and it's something that you know, if you know how 54 00:03:20,240 --> 00:03:24,159 to prevent it, you know you can, you know, you 55 00:03:24,199 --> 00:03:27,960 can kind of keep those injuries at bay if you 56 00:03:28,080 --> 00:03:31,599 kind of take the proper steps to keep yourself healthy. 57 00:03:32,199 --> 00:03:36,439 Speaker 1: Oh that's good to know. Yeah, it's amazing because even 58 00:03:36,479 --> 00:03:40,439 on the first day of the PGA Championship, guys were 59 00:03:40,520 --> 00:03:44,560 just like walking off the chorus right dropping like flies. 60 00:03:44,719 --> 00:03:48,319 Speaker 3: I mean, you know, you got a koocher didn't even 61 00:03:48,360 --> 00:03:51,840 show up because of back spasms, and you got tigers 62 00:03:51,879 --> 00:03:53,599 on going back issue and. 63 00:03:53,599 --> 00:03:56,520 Speaker 1: The biggest story of the entire tournament, it's like, is 64 00:03:56,560 --> 00:03:58,520 he gonna play? Is he not going to play? Should he? 65 00:03:58,639 --> 00:04:01,719 Should he play? Should he not play? Yeah? 66 00:04:01,800 --> 00:04:04,919 Speaker 3: You wonder gush. You know. I remember reading and somebody 67 00:04:04,960 --> 00:04:09,439 telling me too that once you have a low back injury, 68 00:04:09,599 --> 00:04:13,159 you are considered cured if you don't have any pain 69 00:04:13,280 --> 00:04:14,479 for two years. 70 00:04:15,120 --> 00:04:16,279 Speaker 1: And your thought on. 71 00:04:16,279 --> 00:04:20,160 Speaker 3: That, well, I think, you know, I think there's there's 72 00:04:20,199 --> 00:04:23,079 a lot to that, because I mean, there's there's there's 73 00:04:23,079 --> 00:04:26,240 a lot of mechanisms in the back area, but it 74 00:04:26,360 --> 00:04:30,439 is prone to injury. And then when you combine it 75 00:04:30,639 --> 00:04:36,360 with the explosiveness and the torque of the golf swing, uh, 76 00:04:36,959 --> 00:04:38,839 you know, and then you add to that, as we 77 00:04:38,920 --> 00:04:41,959 talked about, especially with amateur golfers, the fact that the 78 00:04:42,000 --> 00:04:47,199 mechanics aren't always as ideal as they should be. In 79 00:04:47,199 --> 00:04:52,839 addition to the fact that probably ninety five percent of 80 00:04:52,920 --> 00:04:55,680 us I may even go as far as saying one 81 00:04:55,759 --> 00:05:00,279 hundred percent of us have the anatomical deficiencies in the 82 00:05:00,319 --> 00:05:04,839 form of muscle tightness and muscle weakness, and all those 83 00:05:05,079 --> 00:05:08,360 add up, you know, and make a perfect storm for injuries. 84 00:05:08,480 --> 00:05:12,600 So yeah, you know, it's once you have low back, 85 00:05:12,680 --> 00:05:14,560 it's it kind of hangs around for a while and 86 00:05:14,560 --> 00:05:15,600 you've got to really kind of. 87 00:05:15,560 --> 00:05:19,240 Speaker 1: Treat it gingerly, so you buy or don't buy the 88 00:05:19,279 --> 00:05:20,040 two year theory. 89 00:05:21,879 --> 00:05:24,800 Speaker 3: Uh, well, two years is kind of a long time. 90 00:05:25,279 --> 00:05:27,600 Speaker 1: I just think that anybody who's going to get away 91 00:05:27,600 --> 00:05:29,439 from golf for two years is gone. 92 00:05:30,199 --> 00:05:33,839 Speaker 3: Yeah yeah, yeah, oh yeah no. But again I think 93 00:05:33,879 --> 00:05:36,279 you know, there's ways that there are things that you 94 00:05:36,319 --> 00:05:41,319 can do to quicken or or hasten the recovery and 95 00:05:41,600 --> 00:05:44,240 prevent the back injury from coming back. Definitely. 96 00:05:44,959 --> 00:05:51,399 Speaker 1: Wow wow. So is back the most prevalent injury or 97 00:05:51,480 --> 00:05:53,680 lower back or what part of the back? 98 00:05:53,800 --> 00:05:58,439 Speaker 3: Yeah? For back by far, by far the number one 99 00:05:58,480 --> 00:06:04,879 in golf. And again that's to everybody, professionals, amateurs, men, women. Uh, 100 00:06:05,439 --> 00:06:09,519 and there's there's good reason for it. I mean, you know, again, 101 00:06:09,560 --> 00:06:13,560 it's an explosive type activity. It's a one sided activity, 102 00:06:13,639 --> 00:06:18,120 so it's repetitive in nature. You know, as they mentioned, 103 00:06:18,839 --> 00:06:24,160 many of us have muscle deficiencies and imbalances that you know, 104 00:06:24,240 --> 00:06:29,000 forget about golf would lead up to back injury by itself, 105 00:06:29,160 --> 00:06:32,199 and then again when you add that that turning and 106 00:06:32,240 --> 00:06:38,920 twisting an explosive you know, swing, it just adds to 107 00:06:39,040 --> 00:06:41,439 the incidents and the risk levels. 108 00:06:42,240 --> 00:06:44,639 Speaker 1: You know, when you and I spoke earlier, and you've 109 00:06:44,680 --> 00:06:47,240 been on the show a couple of times. Actually, if 110 00:06:47,240 --> 00:06:49,399 people want to go back and listen, it's episodes three 111 00:06:49,560 --> 00:06:55,160 forty seven, three fifty nine, and three sixty. We talked 112 00:06:55,160 --> 00:06:57,279 a lot about and I was always trying to focus 113 00:06:57,279 --> 00:07:00,720 on my lower back issues and I'm happy to say 114 00:07:00,759 --> 00:07:05,480 that they are not bothering me that much. And there's 115 00:07:05,519 --> 00:07:07,680 two things that I can track back. And I don't 116 00:07:07,680 --> 00:07:11,319 know if either of them are why. I'm probably gonna 117 00:07:11,319 --> 00:07:17,399 add a third. But if why, it's better or I'm 118 00:07:17,680 --> 00:07:20,040 it's just a coincidence. But I can track a couple 119 00:07:20,079 --> 00:07:24,040 of things. First of all, my golf swing. I learned 120 00:07:24,079 --> 00:07:28,160 how to quiet my lower body. I don't have the 121 00:07:28,240 --> 00:07:30,360 sway that I used to have when I'm swinging the 122 00:07:30,360 --> 00:07:35,560 golf club. That could be one of them. Secondly, is 123 00:07:35,680 --> 00:07:38,920 I've become a side sleeper versus a back sleep, a 124 00:07:38,959 --> 00:07:45,959 stomach sleeper. That could be another one. Yeah, good, thank you. 125 00:07:46,319 --> 00:07:49,680 A third, I was doing a lot of yoga. I 126 00:07:49,720 --> 00:07:53,040 don't do it that much, if at all, anymore, because 127 00:07:53,079 --> 00:07:56,759 I found that there were a couple positions that really 128 00:07:56,959 --> 00:07:58,160 hurt my lower back. 129 00:08:00,079 --> 00:08:00,839 Speaker 3: Yeah. 130 00:08:01,000 --> 00:08:04,920 Speaker 1: And then actually the last one, which I think maybe 131 00:08:05,639 --> 00:08:09,240 the biggest contributing factor to my back being better is 132 00:08:09,439 --> 00:08:10,240 I swim a lot. 133 00:08:10,360 --> 00:08:14,519 Speaker 3: Now, well that's a good one too. Yeah, swimming's great 134 00:08:14,600 --> 00:08:16,160 for low back discomfort. 135 00:08:16,319 --> 00:08:18,439 Speaker 1: Well, I just what I love about swimming is that 136 00:08:18,519 --> 00:08:23,519 there it's a high resistance and no impact. And yeah, 137 00:08:23,560 --> 00:08:25,720 people say, oh, it's so boring. It's like, yeah, I 138 00:08:25,759 --> 00:08:28,000 love that part of it. When else in my life 139 00:08:28,000 --> 00:08:30,040 do I get to be bored for twenty minutes to 140 00:08:30,079 --> 00:08:34,000 a half hour, you know, and get one of. 141 00:08:34,000 --> 00:08:36,759 Speaker 3: Those ear plugs and so you can play music while 142 00:08:36,799 --> 00:08:37,360 you're swimming. 143 00:08:37,440 --> 00:08:40,200 Speaker 1: No. I love to have my mind go nuts. I mean, 144 00:08:40,600 --> 00:08:44,080 because you know, like I watch runners, and even a 145 00:08:44,159 --> 00:08:46,919 runner who's like out on the street, not unnecessarily in 146 00:08:46,919 --> 00:08:49,720 a treadmill, they have to pay attention to where they're going. 147 00:08:50,120 --> 00:08:52,440 You know, you really have to pay attention when you're running. 148 00:08:52,759 --> 00:08:55,480 When you're swimming in a pool, I go, I just 149 00:08:55,519 --> 00:08:57,720 do laps. But when I'm swimming, I just go to 150 00:08:57,799 --> 00:08:59,799 the edge and then I turn around and go next 151 00:08:59,799 --> 00:09:01,960 to the And that's all I have to think about, 152 00:09:02,080 --> 00:09:05,919 is where am I and I really get into this 153 00:09:06,159 --> 00:09:10,279 meditative deep state where my mind and the longer I'm 154 00:09:10,279 --> 00:09:12,559 in the pool, the farther my mind goes and I 155 00:09:12,679 --> 00:09:15,919 kind of enjoy that. But from my back, for the 156 00:09:15,960 --> 00:09:19,159 strength of my back and overall conditioning on my core, 157 00:09:20,240 --> 00:09:22,879 I think that that has been a major factor. 158 00:09:24,159 --> 00:09:27,320 Speaker 3: Yeah, swimming is definitely one of the better exercises for 159 00:09:27,519 --> 00:09:32,080 individuals that do have you know, chronic lower back discomfort. 160 00:09:32,159 --> 00:09:35,240 And then when you mentioned the yoga, you know, flexibility 161 00:09:35,279 --> 00:09:38,759 also plays a big part in injury prevention, and especially 162 00:09:38,759 --> 00:09:42,159 as it relates to the lower back, and you had 163 00:09:42,200 --> 00:09:44,600 mentioned about you did a lot of yoga. You know, 164 00:09:44,639 --> 00:09:48,279 there's definitely a window of flexibility that you want to 165 00:09:48,360 --> 00:09:52,559 kind of monitor because if you're tight, that increases the 166 00:09:52,639 --> 00:09:55,759 risk in many cases for injury not just in the back, 167 00:09:55,799 --> 00:09:58,559 but in other parts of the body. But then again, 168 00:09:58,600 --> 00:10:02,080 if you're too flex and you don't have the lex 169 00:10:02,480 --> 00:10:05,919 you know, the the the joint stability, that can also 170 00:10:06,559 --> 00:10:09,799 lead to injuries in the in the body as well. 171 00:10:09,879 --> 00:10:12,799 So there's definitely a window. Not too many people are 172 00:10:13,039 --> 00:10:17,159 hyper flexible, but you know, and those are usually like 173 00:10:17,360 --> 00:10:19,679 dancers and stuff like that. But again, if you take 174 00:10:19,759 --> 00:10:22,279 yoga and you do that a lot, you know, you 175 00:10:22,279 --> 00:10:23,720 could get into that category. 176 00:10:24,720 --> 00:10:28,279 Speaker 1: Well I am I am always have been very flexible, 177 00:10:28,320 --> 00:10:32,279 even more than my children. Yeah, I've always been. I've 178 00:10:32,320 --> 00:10:34,480 even had a couple of messuses call me Gumby. 179 00:10:35,399 --> 00:10:36,759 Speaker 3: Really you're a rarity. 180 00:10:37,759 --> 00:10:40,600 Speaker 1: But I do get you know, like the tight hamstrings, 181 00:10:41,240 --> 00:10:43,519 and I think that that also is a is another 182 00:10:44,080 --> 00:10:47,320 back problem contributors tight ham strings right. 183 00:10:47,200 --> 00:10:50,240 Speaker 3: Oh yeah, gosh, tight hamstrings are probably one of the 184 00:10:50,399 --> 00:10:53,960 biggest factors that lead up to a low back injury. 185 00:10:54,600 --> 00:10:56,480 And the ham strings, I mean are in the you know, 186 00:10:56,519 --> 00:10:59,320 the back of the thigh. And a lot of people 187 00:10:59,480 --> 00:11:02,559 kind of look puzzled when I mentioned that in some 188 00:11:02,639 --> 00:11:05,360 of the workshops, you know, because they're like, well, those 189 00:11:05,399 --> 00:11:08,320 are down you know, in the legs, but my back 190 00:11:08,360 --> 00:11:11,879 bothers me. What's the relationship? And what happens when the 191 00:11:11,879 --> 00:11:15,600 ham strings are tight is the hamstrings attached to the 192 00:11:15,679 --> 00:11:19,279 hip bone and over a number of years they'll they'll 193 00:11:19,360 --> 00:11:22,240 the tightness will pull that hip bone and rotate it 194 00:11:22,679 --> 00:11:27,240 backwards sort of, you know, towards the tightness. So what 195 00:11:27,440 --> 00:11:30,679 happens is the low back muscles which are attached or 196 00:11:30,960 --> 00:11:33,360 fanned out across the top of the hip bone and 197 00:11:33,399 --> 00:11:36,559 then all kind of converge into the lower spine. The 198 00:11:36,639 --> 00:11:39,840 lumbar curve and the lower spine. When the hip bone 199 00:11:39,960 --> 00:11:43,919 rotates down and back, it takes those low back muscles 200 00:11:43,919 --> 00:11:46,240 and it stretches them out and it leaves them in 201 00:11:46,279 --> 00:11:50,279 a taunt position. So early signs and symptoms of that 202 00:11:50,399 --> 00:11:54,000 occurring are if you sit for a long period of 203 00:11:54,000 --> 00:11:55,960 time and you get up and your back's a little tight, 204 00:11:56,679 --> 00:11:59,159 that could be a sign. If you play golf or 205 00:11:59,200 --> 00:12:01,080 you work in the yard and the next day or 206 00:12:01,120 --> 00:12:04,120 two your back's a little tight, that could be a sign. 207 00:12:04,840 --> 00:12:09,080 The more serious consequence is what happens when that hip 208 00:12:09,159 --> 00:12:13,279 bone rotates and those back muscles get taught. It also 209 00:12:13,519 --> 00:12:17,600 takes that normal curve in your lower back than normal 210 00:12:18,159 --> 00:12:22,759 lumbar curve, and it actually straightens it out a little bit. Now, 211 00:12:22,799 --> 00:12:26,600 you don't want to deviate from that natural curve because 212 00:12:26,720 --> 00:12:29,240 if you deviate, if you straighten the curve out, or 213 00:12:29,279 --> 00:12:32,799 if you increase the curve, you start to put more 214 00:12:32,879 --> 00:12:36,240 pressure on the disks, you know, those jelly doughnuts that 215 00:12:36,279 --> 00:12:39,639 are in between the bones and the spine, And over 216 00:12:39,679 --> 00:12:42,879 a period of time, that wears the disc south faster, 217 00:12:43,480 --> 00:12:46,480 and you get the space between the two bones starts 218 00:12:46,519 --> 00:12:49,480 to decrease and that can put pressure on the nerve 219 00:12:49,559 --> 00:12:53,240 that comes out between the two bones, you know, and 220 00:12:53,279 --> 00:12:56,320 that can cause issues like the you know the sciatica 221 00:12:56,320 --> 00:12:59,519 of the typical sciatica with the pain radiating down one 222 00:12:59,600 --> 00:13:03,120 or both legs, numbness in the foot, you know, numbness 223 00:13:03,120 --> 00:13:06,600 in the foot or weakness in the leg, or you 224 00:13:06,600 --> 00:13:10,600 could also get you know that that disc to rupture 225 00:13:10,799 --> 00:13:15,600 or to slip and it actually bulges out into that 226 00:13:16,080 --> 00:13:18,840 space where the nerve is and that puts pressure on 227 00:13:18,919 --> 00:13:21,600 the nerve and that causes the same type of discomfort. 228 00:13:22,279 --> 00:13:26,039 So yeah, so tight hamstrings are number one probably one 229 00:13:26,039 --> 00:13:29,000 of the bigger factors in muscle and balance that lead 230 00:13:29,120 --> 00:13:31,679 up to back discomfort. 231 00:13:37,720 --> 00:13:39,799 Speaker 1: Let's talk about other parts of the body you know 232 00:13:39,879 --> 00:13:43,720 that the golfers are having issues with. Do you see 233 00:13:43,759 --> 00:13:50,759 more people complaining about like their shoulders or their elbows 234 00:13:50,799 --> 00:13:52,440 and wrists? 235 00:13:53,519 --> 00:14:03,000 Speaker 3: Yes, elbows probably, second shoulders probably, you know, depend upon 236 00:14:03,080 --> 00:14:06,600 who you read, third or fourth wrists are in their 237 00:14:06,600 --> 00:14:11,200 wrists are a lot from more impact type injury, you know, 238 00:14:11,360 --> 00:14:17,279 hitting the root or yeah, digging into the turf that 239 00:14:17,440 --> 00:14:20,360 tends to cause more wrist injury. 240 00:14:20,720 --> 00:14:22,879 Speaker 1: Yeah, I noticed that, Like if I, if I like 241 00:14:23,000 --> 00:14:25,320 try to really dig it out in the bunker or something. 242 00:14:25,320 --> 00:14:28,120 It's like, oh, that's my wrist. 243 00:14:27,919 --> 00:14:31,480 Speaker 3: Yeah, you know. And then the computer too. You know, 244 00:14:31,679 --> 00:14:34,480 the fact that since the computer ages come around, I mean, 245 00:14:34,519 --> 00:14:37,320 obviously you see a lot of more wrist injuries because 246 00:14:37,360 --> 00:14:40,679 of the fact that a lot of people are using 247 00:14:40,720 --> 00:14:44,600 the mouse, and you know, that kind of leads to 248 00:14:44,639 --> 00:14:48,120 an imbalance in the in the forearm structure. You know, 249 00:14:48,159 --> 00:14:51,159 we tend to have imbalances in our forearms anyway, because 250 00:14:51,480 --> 00:14:54,840 the flexer muscles on the underside of the forearm tend 251 00:14:54,840 --> 00:14:58,279 to be stronger than the muscles on the top part 252 00:14:58,320 --> 00:15:01,759 of the forearm because we're always gripping things. You know, 253 00:15:01,799 --> 00:15:05,080 you're constantly gripping things. You don't really do too much 254 00:15:05,240 --> 00:15:07,960 to strengthen the muscles on the top part of the forearm, 255 00:15:08,159 --> 00:15:12,080 and that's extending the fingers out. So we're stronger with gripping, 256 00:15:12,200 --> 00:15:15,919 we're not as strong as we are extending. So that 257 00:15:16,000 --> 00:15:20,519 imbalance leads to things like carpal tunnel and it can 258 00:15:20,559 --> 00:15:23,200 also lead to things problems in the elbows and in 259 00:15:23,279 --> 00:15:26,320 the shoulders. So then when you get into a sport 260 00:15:26,480 --> 00:15:29,679 like golf, now where again you're gripping the golf club 261 00:15:30,600 --> 00:15:34,480 and you're putting the wrists through you know, all types 262 00:15:34,519 --> 00:15:38,480 of range of motion, both extension, inflection, and then also 263 00:15:38,600 --> 00:15:41,519 what's called adduction and adduction which is kind of like 264 00:15:41,559 --> 00:15:46,600 a sideways flection of the hand, which is probably more 265 00:15:46,639 --> 00:15:50,159 prominent in the golf swing than theflection and extension. But 266 00:15:50,240 --> 00:15:52,799 then again, you know, if you have that imbalance in 267 00:15:52,840 --> 00:15:56,960 the forearm, that just increases the probability that you're going 268 00:15:57,000 --> 00:15:59,720 to have some issues in the wrist, elbows, shoulder. 269 00:16:01,799 --> 00:16:06,080 Speaker 1: I should have gone in this order, since this program 270 00:16:06,120 --> 00:16:08,600 we focus on the mental game so much. We start 271 00:16:08,600 --> 00:16:10,080 at the top of the head. I should have gone 272 00:16:10,120 --> 00:16:13,039 to the neck next before I got to the shoulders. 273 00:16:13,440 --> 00:16:16,600 But do you see a lot of neck injuries and 274 00:16:16,759 --> 00:16:18,080 issues with golfers. 275 00:16:18,120 --> 00:16:22,039 Speaker 3: Yeah, not too many, really, not too many neck injuries. Now, 276 00:16:22,120 --> 00:16:26,159 shoulders are pretty prevalent. Like I say, elbows tend to 277 00:16:26,200 --> 00:16:31,879 be probably the second biggest injury in amateur golfers, and 278 00:16:31,960 --> 00:16:34,440 a lot of that is due to the fact that 279 00:16:34,559 --> 00:16:37,720 a lot of golfers don't have the range of motion 280 00:16:38,240 --> 00:16:44,240 in the respective side shoulder, especially what's called external rotation 281 00:16:44,440 --> 00:16:47,759 of the shoulder. And you can kind of test yourself 282 00:16:47,840 --> 00:16:51,159 out to see whether or not you have adequate external 283 00:16:51,159 --> 00:16:54,639 shoulder rotation. If you were to raise your arm up 284 00:16:55,200 --> 00:16:59,759 so that upper arm is parallel to the floor, and 285 00:16:59,799 --> 00:17:03,360 then well even your whole arm is parallel to the floor, 286 00:17:03,440 --> 00:17:07,319 but your elbows bet and ninety degrees and then try 287 00:17:07,400 --> 00:17:10,160 to rotate the hand up like you're gonna make the 288 00:17:10,200 --> 00:17:13,079 boy scout or girl scout sign, and keep going and 289 00:17:13,160 --> 00:17:15,920 see how far you can go. If you can get 290 00:17:15,960 --> 00:17:21,359 past ninety degrees, then your chances are your external shoulder 291 00:17:21,480 --> 00:17:25,799 rotation is pretty good. If you are having trouble getting 292 00:17:25,799 --> 00:17:29,759 to ninety degrees, then you're going to be probably one 293 00:17:29,759 --> 00:17:33,279 of those individuals that's going to develop some sort of 294 00:17:33,440 --> 00:17:38,359 elbow problem. Because in the golf swing, as we bring 295 00:17:38,359 --> 00:17:41,160 the club back, you know, when we'll use a right 296 00:17:41,200 --> 00:17:46,200 handed golfer, the right hand is going to rotate and 297 00:17:46,240 --> 00:17:49,799 the right shoulder is going to externally rotate. And if 298 00:17:49,839 --> 00:17:52,119 you don't have that range of motion in the shoulder, 299 00:17:52,759 --> 00:17:55,559 what happens is you put a strain on the elbow. 300 00:17:56,319 --> 00:18:00,960 So again, over time, the repetitiveness of the activity, you know, 301 00:18:01,000 --> 00:18:03,200 it starts to wear out the you know, the tendons 302 00:18:03,200 --> 00:18:07,240 and put pressure on the tendons, and golfer's elbow is 303 00:18:08,160 --> 00:18:12,440 basically classified as an inflammation of the tendon on the 304 00:18:12,480 --> 00:18:15,480 inside part of the elbow where you tend to see 305 00:18:15,519 --> 00:18:17,920 a lot of issues, you know, so a lot of 306 00:18:17,920 --> 00:18:20,240 golfers will go out and buy one of those forearmed 307 00:18:20,240 --> 00:18:22,759 bands and wrap it around their forearm to take the 308 00:18:22,839 --> 00:18:26,160 pressure off the muscle, which tends to relieve some of 309 00:18:26,200 --> 00:18:31,000 the pressure, but you know, it tends to mask the injury, 310 00:18:31,039 --> 00:18:33,359 and you definitely want to take steps to correct the 311 00:18:33,440 --> 00:18:36,599 injury and don't rely on that band because it won't 312 00:18:36,599 --> 00:18:37,640 get any better if you do. 313 00:18:39,960 --> 00:18:42,279 Speaker 1: That's interesting, and there are a lot of products on 314 00:18:42,319 --> 00:18:48,599 the market that make claims to helping relieve pain reduce injury. 315 00:18:49,960 --> 00:18:51,839 Do you have favorites or is it all bunk? 316 00:18:53,400 --> 00:18:56,200 Speaker 3: Well, I mean it's good, you know, if you're in 317 00:18:56,319 --> 00:18:58,559 discomfort and you want to get out there and play, 318 00:18:58,839 --> 00:19:01,839 I mean it's good to to use like in this case, 319 00:19:01,920 --> 00:19:04,839 you know, those forearm wrist or the I'm sorry, the 320 00:19:04,880 --> 00:19:08,279 forearm bands, because again it will kind of put take 321 00:19:08,319 --> 00:19:11,839 pressure away from the muscle as you're kind of bringing 322 00:19:11,839 --> 00:19:14,319 the club back, and that's usually where most people will 323 00:19:14,319 --> 00:19:17,319 feel the discomfort when they've got that what's called epic 324 00:19:17,440 --> 00:19:22,160 und delitis. You don't want to depend on it for 325 00:19:22,200 --> 00:19:26,640 too long because you know, you're kind of taken away 326 00:19:26,680 --> 00:19:30,400 from the job of the muscle and so the muscle 327 00:19:30,480 --> 00:19:35,400 can actually kind of weaken. So in between your rounds 328 00:19:35,400 --> 00:19:37,920 of golf, you want to make sure well. First of all, 329 00:19:37,920 --> 00:19:41,039 you want to make sure that your ice the area 330 00:19:41,599 --> 00:19:44,680 for about fifteen to twenty minutes after you play golf, 331 00:19:44,759 --> 00:19:48,880 so that you prevent any inflammation, further inflammation of the area, 332 00:19:48,960 --> 00:19:53,039 because it's the inflammation that causes the discomfort, and the 333 00:19:53,119 --> 00:19:57,519 more inflammation you have, the longer the rehab period. And 334 00:19:57,759 --> 00:20:00,359 you never put ice directly on the skin, makes there's 335 00:20:00,400 --> 00:20:02,839 a little thin layer of cloth in between you and 336 00:20:02,880 --> 00:20:07,240 the ice. And then in between, you know, you can 337 00:20:07,279 --> 00:20:11,480 do some mild stretching for the wrist and the forearm 338 00:20:12,240 --> 00:20:15,400 to help heal the process, and you can also do 339 00:20:15,480 --> 00:20:19,240 some mild strengthening exercises, and you know, I won't go 340 00:20:19,279 --> 00:20:22,279 into all of them, but you probably want to contact 341 00:20:22,319 --> 00:20:25,720 somebody who is knowledgeable about that, a physical therapist or 342 00:20:25,759 --> 00:20:29,680 even a golf fitness instructor, a certified golf fitness instructor 343 00:20:29,680 --> 00:20:32,400 who can kind of show you some simple exercises with 344 00:20:32,599 --> 00:20:36,039 light weight to do to help strengthen the muscles in 345 00:20:36,079 --> 00:20:39,359 the forearms so that you can alleviate and prevent the 346 00:20:39,400 --> 00:20:40,680 problem from coming back. 347 00:20:43,880 --> 00:20:50,640 Speaker 1: What about various supplements and liquids and roll ons that 348 00:20:50,680 --> 00:20:54,680 are saying, you know, you know that there's a product 349 00:20:54,720 --> 00:20:59,359 golf fuel, right and urgent joint support, and there's roll 350 00:20:59,400 --> 00:21:03,640 on to relieve pain. Is that just are we should 351 00:21:03,680 --> 00:21:07,079 be you know, is this just ibuprofen or are there 352 00:21:07,160 --> 00:21:11,279 supplements that are supposed to help joints? And who knows 353 00:21:11,279 --> 00:21:13,279 if supplements work? And what about any of these roll 354 00:21:13,359 --> 00:21:15,519 ones that are supposed to relieve the pain. Is it 355 00:21:15,599 --> 00:21:18,039 something that's just being marketed with a golf name on it. 356 00:21:19,279 --> 00:21:21,640 Speaker 3: Well, I'll tell you, fred, I really haven't run across 357 00:21:21,839 --> 00:21:26,599 anything a supplement wise that seems to be on the 358 00:21:26,640 --> 00:21:31,319 market for very long. And you know, to me that 359 00:21:31,319 --> 00:21:35,720 that's kind of the the you know, the signal that Okay, 360 00:21:36,240 --> 00:21:38,440 you know, I've read a few articles about this thing. 361 00:21:38,440 --> 00:21:42,799 There seems to be some consistency as to the you know, 362 00:21:42,880 --> 00:21:46,119 the product and the fact that it's effective. You know, 363 00:21:46,200 --> 00:21:49,759 these things kind of come and go, and not no 364 00:21:50,480 --> 00:21:52,920 one of them seems to hang around for very long. 365 00:21:53,079 --> 00:21:56,039 So you know, personally, I wouldn't use any of that stuff. 366 00:21:57,559 --> 00:22:00,839 The anti inflammatories, you know, the the bills and stuff 367 00:22:00,880 --> 00:22:03,440 like that. If you're not allergic to that stuff is 368 00:22:03,519 --> 00:22:06,839 good to take to help you know, relieve again the inflammation. 369 00:22:08,119 --> 00:22:11,359 As I mentioned, anytime you have an injury, definitely the 370 00:22:11,400 --> 00:22:13,799 first twenty four to forty eight hours you want to 371 00:22:13,839 --> 00:22:16,759 go with ice because again the idea there is to 372 00:22:16,839 --> 00:22:21,640 try to reduce the inflammation because that prolongs the rehab process. 373 00:22:22,839 --> 00:22:27,240 Then once the inflammation has stopped, you know, usually after 374 00:22:27,359 --> 00:22:29,960 a couple of days, two or three days, you can 375 00:22:30,000 --> 00:22:34,680 go to moist heat and you know, like a wet towel, 376 00:22:34,720 --> 00:22:37,559 wet hot, tael tolerable hot. You know, want to burn 377 00:22:37,599 --> 00:22:42,960 yourself because the moist heat will penetrate into the joint, 378 00:22:43,799 --> 00:22:46,440 especially going back to the low back. I mean, you've 379 00:22:46,480 --> 00:22:51,079 got quite a thickness of muscle there and to where 380 00:22:51,200 --> 00:22:54,680 you know, to use these kind of bombs, you know 381 00:22:54,880 --> 00:22:58,200 that you know, they tend to pride themselves on the 382 00:22:58,240 --> 00:23:02,160 fact that it brings least to the area. They pretty 383 00:23:02,200 --> 00:23:05,880 much just kind of warm up the superficial layer under 384 00:23:05,880 --> 00:23:09,640 the skin. They don't really penetrate deep into the muscle layer. 385 00:23:11,200 --> 00:23:14,920 Moist teat. It's free, and it's probably the best thing 386 00:23:14,960 --> 00:23:17,640 that you can do. You just got to be consistent 387 00:23:17,720 --> 00:23:21,319 with it for three or four or five days, you know, 388 00:23:21,440 --> 00:23:24,559 putting it on there once it cools off after about 389 00:23:24,680 --> 00:23:27,640 eight and seven eight minutes, to do it again, you know, 390 00:23:27,720 --> 00:23:32,359 for about seventy eight minutes, and you be surprised what 391 00:23:32,480 --> 00:23:35,920 a difference moist heat can make in terms of helping 392 00:23:35,960 --> 00:23:38,240 the recovery process. 393 00:23:43,160 --> 00:23:46,160 Speaker 1: Well, I can tell you that you said two words 394 00:23:46,200 --> 00:23:48,720 that I think the golf smarter audience gets perked up 395 00:23:48,759 --> 00:23:54,160 every time they hear it free and best, So moist 396 00:23:54,200 --> 00:23:55,680 heat is going to be high on the list for 397 00:23:55,759 --> 00:23:56,960 everyone at this point. 398 00:23:57,799 --> 00:24:00,200 Speaker 3: Yeah, I mean, what I do? You know what I do? 399 00:24:00,920 --> 00:24:03,680 You know, I get a little lower back tweak every 400 00:24:03,720 --> 00:24:06,599 once in a while. I'll just take a towel, wet it, 401 00:24:06,720 --> 00:24:08,839 you know, dunking and water, wring it out, throw it 402 00:24:08,839 --> 00:24:11,200 in the microwave for a couple of minutes, and again 403 00:24:11,279 --> 00:24:13,680 microwaves will vary, so you may want to start with 404 00:24:13,759 --> 00:24:16,359 a minute and a half. You don't want to burn yourself, 405 00:24:16,839 --> 00:24:18,920 you know. You take it out, you put a piece 406 00:24:18,920 --> 00:24:21,319 of plastic on the floor so that you don't get 407 00:24:21,359 --> 00:24:23,839 your carpet wet. You put the wet towel on the 408 00:24:23,880 --> 00:24:27,519 carpet and then you gingerly lay yourself down onto the 409 00:24:28,039 --> 00:24:31,960 uh you know, the warm, very warm towel. 410 00:24:32,160 --> 00:24:32,400 Speaker 1: Uh. 411 00:24:32,480 --> 00:24:35,160 Speaker 3: And I tell you it's it's it feels great and 412 00:24:35,599 --> 00:24:38,559 uh you know, after a few days, it does a 413 00:24:38,599 --> 00:24:41,640 good job at relieving the little spasm. 414 00:24:42,160 --> 00:24:46,480 Speaker 1: One of the things that you said that I'm curious 415 00:24:46,519 --> 00:24:48,680 for you to expand on it. You said, when you 416 00:24:48,720 --> 00:24:52,680 have an injury. My question is when do we know 417 00:24:52,839 --> 00:24:55,359 it's an injury or if we're just sore. 418 00:24:57,680 --> 00:25:03,799 Speaker 3: Well, yeah, I mean that's a good question. A storness, 419 00:25:04,160 --> 00:25:07,640 I mean usually I think you can you can kind 420 00:25:07,640 --> 00:25:09,720 of feel. It's more of a feel, you know, like 421 00:25:09,759 --> 00:25:12,519 when you do something in the next day you feel 422 00:25:12,559 --> 00:25:15,039 a little bit, you feel a little tight, and you 423 00:25:15,079 --> 00:25:18,079 feel a little stiff, And I think that's more kind 424 00:25:18,119 --> 00:25:23,640 of a soreness classification. When the injury when you get 425 00:25:23,720 --> 00:25:26,160 up and you can't move a body part, I mean, 426 00:25:26,240 --> 00:25:28,880 I think that's that's more of kind of an injury 427 00:25:28,880 --> 00:25:30,640 related to classification. 428 00:25:30,960 --> 00:25:35,119 Speaker 1: No, No, that's that's just aging. When I get up 429 00:25:35,160 --> 00:25:38,039 in the morning, I'm not injured, I'm just getting older. 430 00:25:38,720 --> 00:25:41,440 Speaker 3: Well, if it doesn't get better as you start to 431 00:25:41,480 --> 00:25:44,319 move around, then you can probably classify it more as 432 00:25:44,359 --> 00:25:49,839 an injury. Okay, but yeah, I can relate to that too. 433 00:25:50,079 --> 00:25:54,920 But yeah, I mean either case, you know, the you know, 434 00:25:54,960 --> 00:25:58,359 the the the advils always work well to kind of 435 00:25:58,359 --> 00:26:01,640 alleviate some of that. But you know, anytime you do 436 00:26:01,839 --> 00:26:05,799 you get into something new, a new activity, you should 437 00:26:05,799 --> 00:26:10,160 expect a little bit of soreness the next day or two, uh, 438 00:26:10,200 --> 00:26:14,079 you know, and as you continue to participate in that activity, 439 00:26:14,160 --> 00:26:15,640 that soreness should go away. 440 00:26:16,440 --> 00:26:19,240 Speaker 1: Excellent, all right, let's move down the body, get back 441 00:26:19,240 --> 00:26:23,400 on track here, and and so we've now done upper body, 442 00:26:23,400 --> 00:26:25,160 you know, let's get to the lower body and go 443 00:26:25,200 --> 00:26:31,200 to the knees. The golfers, uh have knee problems. 444 00:26:32,200 --> 00:26:35,839 Speaker 3: Yeah, really, they're probably in the top five as well 445 00:26:36,440 --> 00:26:41,319 terms of injury and stuff. And you'll tend to see 446 00:26:41,400 --> 00:26:45,599 probably more injury on the lead leg than you do 447 00:26:45,680 --> 00:26:49,440 the target leg because that's usually where all the weight 448 00:26:49,759 --> 00:26:52,759 ends up in the in the golf swing. 449 00:26:52,960 --> 00:26:54,799 Speaker 1: So for a right handed golfer, that would be the 450 00:26:54,880 --> 00:26:55,359 left leg. 451 00:26:56,240 --> 00:27:00,640 Speaker 3: Right Okay, yes, yes, the left leg. You know, and 452 00:27:00,640 --> 00:27:04,440 again it depends on the mechanics of this of the golfer. 453 00:27:04,720 --> 00:27:06,920 If their mechanics are kind of off, you know, if 454 00:27:06,960 --> 00:27:10,160 you do have some of that sway and especially some 455 00:27:10,279 --> 00:27:14,400 of the slide, which is an excessive lateral movement of 456 00:27:14,440 --> 00:27:18,359 the hips in the downswing and again towards the target. 457 00:27:18,960 --> 00:27:22,200 I mean, I've seen some golfers where their knees are 458 00:27:22,279 --> 00:27:26,279 almost ninety degrees laterally bent. I mean, it's just you 459 00:27:26,359 --> 00:27:29,119 got to wonder, at some point, you know, when are 460 00:27:29,160 --> 00:27:30,880 they going to start to feel this in their knee, 461 00:27:31,039 --> 00:27:33,119 because again, you know, it's those things you know, where 462 00:27:33,119 --> 00:27:36,720 everything in life is chronic, and it's usually you know, 463 00:27:36,759 --> 00:27:40,440 if you if you maintain this, the these poor mechanics, 464 00:27:41,039 --> 00:27:44,519 you know, something's going to give at some point. The 465 00:27:44,599 --> 00:27:48,880 other thing is is again going back to the anatomical deficiencies. 466 00:27:49,559 --> 00:27:55,079 I mean, we are a society of sitters, and we 467 00:27:55,200 --> 00:27:58,640 tend to sit. I think the average for the adult 468 00:27:58,680 --> 00:28:02,039 American adult is around to ten hours a day. So 469 00:28:02,079 --> 00:28:08,200 what happens in that situation is you place muscles in 470 00:28:08,240 --> 00:28:11,480 a shortened state, hamstrings being one of them. So there's 471 00:28:11,519 --> 00:28:15,160 your low back issue, and then you also put muscles 472 00:28:15,240 --> 00:28:19,039 in in an elongated state, they're stretched out, and when 473 00:28:19,079 --> 00:28:21,640 you want to elongate a muscle, you weaken a muscle 474 00:28:21,680 --> 00:28:25,079 over time. And one of the muscles that tends to 475 00:28:25,119 --> 00:28:28,720 elongate or does elongate when you sit are your quadrcep 476 00:28:28,799 --> 00:28:31,799 muscles in the front part of your thigh. Now, those 477 00:28:31,839 --> 00:28:36,920 are important muscles for stability of the knee joint. So 478 00:28:37,000 --> 00:28:42,079 when you get weak quads, that tends to impact the knee. 479 00:28:42,240 --> 00:28:44,559 The other thing that I find in a lot of 480 00:28:44,599 --> 00:28:49,079 golfers is that a lot of golfers will have a 481 00:28:49,160 --> 00:28:52,440 weak gluteous medius, which is part of the glut group. 482 00:28:52,519 --> 00:28:57,519 You know, your butt muscles, And the gluteous medius is 483 00:28:57,559 --> 00:29:00,599 a hip stabilizer. It's on the side part of the 484 00:29:00,680 --> 00:29:04,920 hip and it's responsible for holding the hip bone still 485 00:29:05,599 --> 00:29:08,400 so that when the other muscles that are attached to 486 00:29:08,440 --> 00:29:11,559 the hip bone move, they have a solid foundation to 487 00:29:11,640 --> 00:29:15,319 move against. So when the gluty's media is the hip 488 00:29:15,359 --> 00:29:18,599 stabilizer is weak, the hip bone will move when the 489 00:29:19,279 --> 00:29:22,559 individuals move in the legs, so the injury potential goes 490 00:29:22,640 --> 00:29:27,720 up a little bit. Plus it will allow the thigh 491 00:29:27,799 --> 00:29:31,480 bone to kind of internally rotate a little bit, and 492 00:29:31,599 --> 00:29:34,319 that tends to put pressure on the knee itself. The 493 00:29:34,400 --> 00:29:37,359 knee cap won't ride up and down the groove as 494 00:29:37,440 --> 00:29:40,359 nicely as it should, and that can lead to need 495 00:29:40,440 --> 00:29:43,279 discomfort as well. So, you know, one of the things 496 00:29:43,279 --> 00:29:47,480 that I always check for in golfers is you know 497 00:29:47,559 --> 00:29:50,319 the strength of their gluties medius and it's a fairly 498 00:29:50,359 --> 00:29:54,559 easy assessment to do, but it's an important assessment because 499 00:29:54,599 --> 00:29:56,279 if they are weak, then you definitely want to do 500 00:29:56,359 --> 00:29:59,799 some strengthening exercises to strengthen at gluteus media so that 501 00:29:59,839 --> 00:30:02,559 you and prevent those knee problems from happening. 502 00:30:02,799 --> 00:30:05,000 Speaker 1: And that's different than the so as muscle, right. 503 00:30:06,160 --> 00:30:08,559 Speaker 3: Yeah, the so as is part of the ilioso as 504 00:30:08,680 --> 00:30:11,160 is part of the hip flexers, which is kind of 505 00:30:11,240 --> 00:30:14,160 more it's mainly in the front part of the hip. 506 00:30:14,960 --> 00:30:18,640 That's one of those muscles that, if tight, can lead 507 00:30:18,640 --> 00:30:21,559 to back injuries. And that's one of the muscle groups 508 00:30:21,559 --> 00:30:25,440 that tends to be tighter in women. And what happens 509 00:30:25,519 --> 00:30:29,319 is instead of the hip bone rotating down and back, 510 00:30:29,839 --> 00:30:33,559 the tight hip flexer will pull the hip bone forward 511 00:30:33,839 --> 00:30:38,119 and down. And what that does is it increases the 512 00:30:38,240 --> 00:30:41,119 arch or the yeah, the arch in the lower back 513 00:30:41,640 --> 00:30:44,279 and you kind of get that sway back posture with 514 00:30:44,400 --> 00:30:47,640 the butt sticking out, and that does the same thing 515 00:30:47,720 --> 00:30:49,920 and puts more pressure on the discs and at least 516 00:30:49,920 --> 00:30:53,680 the disc problems rupture discs, lip discs s ia attica. 517 00:30:54,279 --> 00:30:57,519 And that's why a lot of young female golfers, I mean, gosh, 518 00:30:57,559 --> 00:30:59,519 there's a lot of them that are in the high 519 00:30:59,559 --> 00:31:04,079 school college ranks that have back issues, and a lot 520 00:31:04,119 --> 00:31:07,200 of them because they're in that s posture, that sway 521 00:31:07,240 --> 00:31:09,160 back posture because of tight hip flexors. 522 00:31:10,720 --> 00:31:16,359 Speaker 1: Fascinating, fascinating. Do you see a lot of feet injuries 523 00:31:16,440 --> 00:31:19,839 from golfers? Is this because of walking or is it 524 00:31:19,960 --> 00:31:23,519 just other injuries they get involved with golfers. 525 00:31:25,200 --> 00:31:27,480 Speaker 3: Well, with the feet, you know, a lot of it 526 00:31:27,559 --> 00:31:30,640 is One of the things that people don't really kind 527 00:31:30,640 --> 00:31:36,200 of check or have checked is their gait. You know, 528 00:31:36,240 --> 00:31:40,920 the way they walk, and there is a there is 529 00:31:41,000 --> 00:31:45,640 a normal pattern of walking. It's called pronation. You land 530 00:31:45,680 --> 00:31:47,680 on the outside part of your heel and then you 531 00:31:47,799 --> 00:31:50,799 kind of roll a little bit to the inside part 532 00:31:50,839 --> 00:31:53,599 of your toes so that you kind of push off 533 00:31:53,759 --> 00:31:56,799 kind of your big toe. You know, there are a 534 00:31:56,799 --> 00:31:59,880 lot of people who tend to overpronate. So what happens 535 00:31:59,880 --> 00:32:01,880 is they tend to roll the ankle in a little 536 00:32:01,920 --> 00:32:07,359 bit too much, and that can lead to some issues 537 00:32:07,400 --> 00:32:09,599 in the ankle. It actually can lead to a lot 538 00:32:09,640 --> 00:32:12,359 of issues all the way up the chain, you know, 539 00:32:12,359 --> 00:32:14,400 from the ankle to the knee, to the hip, to 540 00:32:14,480 --> 00:32:18,920 the back, to the shoulders and so on. Some people 541 00:32:19,039 --> 00:32:22,160 tend to stay more on the outer part of their 542 00:32:22,200 --> 00:32:26,319 foot and they're called supinators, and that does the same thing. 543 00:32:26,359 --> 00:32:28,559 It tends to put more pressure on the outside part 544 00:32:28,559 --> 00:32:30,480 of the ankle, the outside part of the knee and 545 00:32:30,519 --> 00:32:33,440 the hip and stuff like that. So most of the 546 00:32:34,400 --> 00:32:38,559 foot injuries you know, you see tend to relate to 547 00:32:38,720 --> 00:32:41,920 gate when people, especially are walking the golf course. So 548 00:32:41,960 --> 00:32:45,640 that's why it's important that you get, you know, fitted 549 00:32:45,680 --> 00:32:49,799 properly for shoes. And I remember Callaway a few years back, 550 00:32:50,160 --> 00:32:53,559 they were coming out with a line, you know, like 551 00:32:53,559 --> 00:32:56,279 like running shoes. You know that if you did overpronate, 552 00:32:56,359 --> 00:32:58,839 if you did roll your ankle in too too much, 553 00:32:59,720 --> 00:33:01,440 they are going to have a shoe that gave you 554 00:33:01,440 --> 00:33:04,400 a little bit more inside support to prevent you from 555 00:33:04,480 --> 00:33:08,200 rolling in. And I don't know whatever happened to that line. 556 00:33:08,400 --> 00:33:18,599 Speaker 1: I guess the easiest way to check your pronation is 557 00:33:18,920 --> 00:33:21,400 take an old pair of running shoes or just you know, 558 00:33:21,480 --> 00:33:24,279 tennis shoes type of thing, jim shoes, and look at 559 00:33:24,279 --> 00:33:26,920 the bottoms of them, right, and you can tell where 560 00:33:26,960 --> 00:33:30,480 they're wearing tear is Yeah, do you get more people 561 00:33:30,519 --> 00:33:34,119 who more injuries from people who are carrying their bags 562 00:33:34,200 --> 00:33:38,319 than just like driving in a cart or pushing a 563 00:33:38,359 --> 00:33:38,920 push cart. 564 00:33:39,279 --> 00:33:43,400 Speaker 3: But still definitely, definitely. And you know why people tend 565 00:33:43,440 --> 00:33:48,359 to have more problems carrying back because they tend to 566 00:33:48,400 --> 00:33:50,680 carry the bag on the same side all the time. Well, 567 00:33:50,680 --> 00:33:54,359 at least back a few years back. Now with the 568 00:33:54,720 --> 00:33:56,480 you know the straps that they have where you. 569 00:33:56,440 --> 00:33:58,839 Speaker 1: Can pretty much wear it like a backpack. 570 00:33:59,720 --> 00:34:03,960 Speaker 3: Yeah, yeah, so that'serated a lot of discomfort. But you know, 571 00:34:04,039 --> 00:34:08,119 anytime you're you're toting around ten to fifteen pounds on 572 00:34:08,199 --> 00:34:11,079 your back, I mean that always tends to you know, 573 00:34:11,119 --> 00:34:14,880 and you're not accustomed to that. I mean that tends 574 00:34:14,920 --> 00:34:18,599 to wear the body down a little bit. And you know, 575 00:34:18,639 --> 00:34:23,840 when you're tired, tired as a precursor to injury because 576 00:34:24,480 --> 00:34:26,800 you know, the body is just not working as efficiently 577 00:34:26,840 --> 00:34:29,599 as it should. So you know that can lead to 578 00:34:30,239 --> 00:34:34,159 injury from you know, a golf swing because your body's tired. 579 00:34:34,199 --> 00:34:37,199 It could lead to you know, stepping in a hole 580 00:34:37,320 --> 00:34:40,119 or something and twisting your ankle or a sprinkler head 581 00:34:40,199 --> 00:34:43,280 or something like that. So fatigue is, you know, also 582 00:34:43,360 --> 00:34:46,039 one of those factors that you you kind of want 583 00:34:46,079 --> 00:34:49,000 to make sure that you stay in shape so that 584 00:34:49,119 --> 00:34:52,960 you can push that threshold of fatigue back, especially if 585 00:34:52,960 --> 00:34:54,159 you do carry your clubs. 586 00:34:55,920 --> 00:34:57,880 Speaker 1: Great. Well, listen, I know you have to get going 587 00:34:57,960 --> 00:35:01,920 because you're going to be doing more interviews like this, right, 588 00:35:01,920 --> 00:35:06,480 You're on other other programs. Congratulations, Let's get an update 589 00:35:06,599 --> 00:35:08,920 of what you're doing these days and how to get 590 00:35:08,920 --> 00:35:09,639 in touch with you. 591 00:35:11,400 --> 00:35:16,480 Speaker 3: Well, still doing the golf fitness assessment and training mainly 592 00:35:16,599 --> 00:35:20,280 in the Greensboro, North Carolina area and down in Myrtle Beach. 593 00:35:21,599 --> 00:35:23,719 I have a website that people can go to. It's 594 00:35:23,719 --> 00:35:27,039 got a bunch of educational articles on all the stuff 595 00:35:27,079 --> 00:35:31,840 we talked about more and they can go to golffit 596 00:35:32,079 --> 00:35:36,119 Carolina dot com and it's just one F and one T, 597 00:35:36,639 --> 00:35:41,320 so it's g O L F I T Carolina dot com. 598 00:35:42,320 --> 00:35:46,119 I've got a book that kind of details the more 599 00:35:46,199 --> 00:35:50,800 common anatomical deficiencies golfers have. You know, from working with 600 00:35:51,239 --> 00:35:55,320 hundreds of golfers over the years, you definitely see commonalities 601 00:35:55,360 --> 00:35:58,880 in terms of which deficiencies tend to be more prevalent. 602 00:36:00,039 --> 00:36:01,960 So I kind of wrote a book about that. So 603 00:36:02,280 --> 00:36:07,039 what those are, how to do self assessments to determine 604 00:36:07,039 --> 00:36:09,960 whether or not you're deficient in those areas. They're really 605 00:36:10,079 --> 00:36:14,320 not that hard to do. How those deficiencies impact the 606 00:36:14,360 --> 00:36:18,639 golf swing and or injury potential. And then there are 607 00:36:19,079 --> 00:36:24,039 also over forty exercises and drills, golf specific exercises and 608 00:36:24,119 --> 00:36:26,519 drills that are in the book that help you correct 609 00:36:26,599 --> 00:36:30,000 those deficiencies if you should have them, or just good 610 00:36:30,039 --> 00:36:32,559 exercises to do to help your golf game in general. 611 00:36:33,239 --> 00:36:36,159 So if people want to get a hold of me, 612 00:36:36,559 --> 00:36:38,880 they can get a hold of me at Bob at 613 00:36:38,960 --> 00:36:43,159 golffit Carolina dot com. And again one F and one T. 614 00:36:44,079 --> 00:36:45,679 Speaker 1: And what is the name of the book. 615 00:36:46,880 --> 00:36:50,280 Speaker 3: The book's name is The Functional Golf Fitness Training, and 616 00:36:50,360 --> 00:36:54,840 it's on Amazon and you can get printed copies at 617 00:36:54,920 --> 00:36:56,119 the book patch. 618 00:36:56,400 --> 00:36:59,079 Speaker 1: The Functional give me the title again, Functional. 619 00:36:58,679 --> 00:37:02,320 Speaker 3: Golf, Functional Golf Fitness Training. 620 00:37:02,239 --> 00:37:07,039 Speaker 1: Fitness Training. Okay, it's in my notes and it's gonna 621 00:37:07,079 --> 00:37:09,960 be in the website. Awesome. Hey Bob, it was great 622 00:37:10,000 --> 00:37:12,519 talking to you again. Thanks so much for your time 623 00:37:12,559 --> 00:37:13,599 and for this education. 624 00:37:14,639 --> 00:37:16,400 Speaker 3: Thank Fred, my pleasure anytime.