WEBVTT 1 00:00:01.000 --> 00:00:03.359 Golf Smarter number four hundred and forty nine. 2 00:00:03.439 --> 00:00:08.480 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 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 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 Well, I appreciate the invite. 22 00:01:24.159 --> 00:01:28.280 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 Always make it worthwhile. 25 00:01:33.079 --> 00:01:37.879 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 That takes me back to my kid's childhood. 29 00:01:48.359 --> 00:01:54.200 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 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 Uh. 52 00:03:12.680 --> 00:03:16.159 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 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 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 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 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 And your thought on. 71 00:04:16.279 --> 00:04:20.160 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 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 Uh, well, two years is kind of a long time. 90 00:05:25.279 --> 00:05:27.600 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 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 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 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 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 Yeah. 130 00:08:01.000 --> 00:08:04.920 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 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 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 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 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 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 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 Really you're a rarity. 180 00:10:37.759 --> 00:10:40.600 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 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 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 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 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 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 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 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 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 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 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 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 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 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