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Speaker 1: For members only. Golf Smarter number three hundred and sixty

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published on December fourth, twenty twelve.

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Speaker 2: Welcome to Golf Smarter Mulligans, your second chance to gain

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insight and advice from the best instructors featured on the

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Golf Smarter podcast. Great Golf Instruction Never gets Old. Our

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interview library features hundreds of hours of game improvement conversations

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like this that are no longer available in any podcast app.

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Speaker 3: Many of us are walking around with an imbalance in

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our forearms. You know, we tend to be stronger on

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the underside of our forearms because we're gripping things all day.

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So the muscles on the underside tend to be stronger

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than the muscles on the top part of our forearm,

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the expensers, which are responsible for kind of spreading out

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our fingers.

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Speaker 1: Oh, when you say top part of the forum, you

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mean the side of the back of your.

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Speaker 3: Hand, the back of yes, okay. And so because we

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have that in balance with the flectors being stronger than

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the extensors, that can lead to issues in the risk, elbow,

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and even shoulder. Carpa tunnel. A lot of people have

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carpa tunnel because of that in balance, and again, it's

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something that a lot of people just don't realize that

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they have. It just develops. Again, We're gripping doorknobs, we're

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gripping chairs, We're gripping, gripping, gripping, and we really don't

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do anything to balance out that strength by providing a

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resistance to the extensors. I mean, how many times do

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you have a resistance when you are going from a

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closed fist to an open finger position? Hardly ever, so

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you don't really get a chance to work those extensor

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muscles as.

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Speaker 1: Much dealing with and overcoming golf injuries with Bob Forman.

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This is Golf Smarter.

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Speaker 4: Each week we tap the best minds in golf to

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help lower your scores with tips, drills, insights and advice

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in conversation with course pros, architect authors, players, teaching gurus

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and coaches.

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Speaker 2: Here's your host, Fred Green.

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Speaker 1: Welcome back to Golf Smarter for members only.

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Speaker 3: Bob, Hey, it's pleasure being back, and thank you.

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Speaker 1: I appreciate you spending some extra time talking about this

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because I wanted to go back for a minute about

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you were talking about the C curve and the S curve,

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the different postures that the golfers are suffering through. And

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I'm not sure if it was you who mentioned this

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or somebody else, but it was an epiphany for me,

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and that was my posture at address bending at the

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hips versus bending at the waist. And can you expand

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on that? Because I found that when I'm if I

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have this right, the bending at my hips so a

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little bit, you know, about four or five inches below

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my waist, I'm in better position to get a good turn.

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It just seems to make a difference when I focused

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on keeping my posture starting you know, at my at

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my hip joints and bending there versus just bending over

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and hunching over the ball.

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Speaker 3: Yeah, I mean the hip hinge if they technically call

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it is. You know, it's definitely much better when you

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do hinge from the hip because that will allow you

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to have a much straighter spine. I mean spines, not straight,

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but you know what I'm talking about. When you look

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at somebody from the side, you want to see their

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back relatively flat as they're addressing the ball. When you

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bend over at the waist, what happens is you tend

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to get more into that rounded bode back posture, that

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sea posture. So yeah, you know, between the two, you

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definitely want to focus on more of the hip flex

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inflection a hip hinge. And a lot of times people

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have difficulty with that because their hamstrings are tight. And

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we talked about the tight hamstrings in the first part

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there a little bit, and when in some cases, I mean,

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the hamstrings are really tight, and in that case it's

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going to prevent you or it's going to hold you

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back really from efficiently hinging from the hip because the

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hamstring won't allow that hip bone to rotate as you

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are bending forward, so you tend to bend more at

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the waste and get into that sea posture. So tightness

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in the hamstring is a big factor for allowing you

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to get into a good hitting position or a good

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address position over the ball.

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Speaker 1: And now I think this is a good lead in

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to talk about injuries, golf injuries and what causes them,

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what we need to do about them. And I hate

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asking multiple questions at once, but the things that I'd

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like to cover about golf injuries are how do we

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deal with them? Should we stop playing golf?

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Speaker 2: How long?

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Speaker 1: Or play through it? Be tough, be a guy, be

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a man, you know, I mean, like, what injuries are

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we talking about that you see most of the time

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for golfers. And I apologize for asking too many questions

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at once.

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Speaker 3: I don't like doing that. Well, I mean, you've definitely

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got to be a man to play through it. Back

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injuries tend to be number one, and there are multiple

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reasons why that's so. Just having muscle tightness in specific

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areas like the hamstrings, the muscles in the back of

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the thighs, or the hip flexers, the muscles in the

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front part of the hip, that alone can lead to

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muscle low back discomfort and low back pain. Forget about

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playing golf, just every day you know, living those particular

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muscle deficiencies can enhance your incidence of low back discomfort. So,

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I mean, a simple way to test for hamstring tightness

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is just to stand up, place your feet together, keep

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your knees locked and nice and easy, bend forward at

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the hips, and reach down towards the floor with your

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fingers as far as you can go until you feel

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that stretch in the back of the leg. Now, the

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goal there to pass that assessment that we do with

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golfers is they would need to be able to touch

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the floor with their fingertips, and if they can't, it

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means that their hamstrings are tight, and the further away

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from the floor they are, the tighter the ham strings,

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and the greater the risk of developing low back discomfort

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and pain. Now you combine that with the action of

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swinging a golf club, you know, twisting the body and

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exploding in the down swing, and it's like a perfect storm.

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I mean, it's just you know, you're just waiting for

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that back to get blown out. So in that situation,

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you really want to make sure you focus on stretching

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those ham strings, and there are specific stretches to do

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so that you can enhance the flexibility of the ham strings,

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and then a lot of times that alleviates the back issues.

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Another issue that I see a lot, or another cause

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for low back discomfort that I see quite a bit,

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and it actually stems from the mid back, the thoracic

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spine area. Now the thoracic spine. You know a lot

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of people think that they get their rotation in the

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golf swing from the lower back, and really the lower

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back is geared more for stability strength, and it's really

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the mid back area, right kind of where the ribcage

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is and stuff is really where rotations should come from.

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And the higher up you go in that mid back

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area towards the neck, the more rotation you should be

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able to get. Now, there is an assessment that we

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do with golfers to test to see whether or not

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their mid back is tight, and many golfers fail that

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test and come out with having tightness in that area.

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And when you're tight in that mid back thoracic spine area,

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what's going to happen is as you start to turn

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the upper bodies start to rotate the body back in

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the backswing and bringing the club back. If the mid

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back is tight, it's not going to allow you to

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really rotate as far as you'd like to in order

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to get a good shoulder turn and a good backswing.

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And so you get to a certain point and those

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tight muscles are saying, you know, we're not going to

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let you go, but you still want to go back further.

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So what has to happen is you have to recruit

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the lower back in the rotation, and the lower back

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just doesn't like that. And so again you're swinging a

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golf club, you know, hundreds of times during the round

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of golf. And if you're in that situation where your

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mid back is tight and you're recruiting that lower back

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into the rotation, that's going to start putting some stress

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on the lower back, and over time you're going to

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injure the lower back. So it's interesting how you know,

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tightness in the mid back and tightness down below the

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hip and the hamstrings and or the hip flexers can

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create low back injury and low back pain.

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Speaker 1: I'm kind of surprised we've never really talked about the

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mid back and what kind of injuries pains are we

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going to have with mid back issues.

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Speaker 3: Well, well, I mean, like I say, you know, the

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mid back is a big precursor in the mid mid

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back is a big precursor for the low back discomfort.

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Speaker 1: Is actually okay, so it's going to translate there, But

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I think it also translates if you know where you

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were saying, where the turn comes from, it's going to

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translate in your distance, your accuracy, your ball striking ability.

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Speaker 3: Right oh yeah, well yeah, you know again, you know,

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if the the if you don't have that ability to

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get the club back, you know, and the club he

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doesn't travel as far in the back swing, it's not

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going to be able to travel as far in the downswing,

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so you're basically robbing yourself of clubhead speed and that

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inevitably cuts back on your distance. It also can cause

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you to go into other types of swing faults that

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can cause back discomfort. You know, the two most common

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swing faults, I should say the two top swing faults

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that lead up to back injury are reverse spine. And

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basically what that is is your upper body is leaning

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back towards the target as you bring the club back

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into the back swing, I mean i.

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Speaker 1: Auto back swing. You're now your back your back is

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to the target, and you're leaning in that towards that direction.

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Speaker 3: And you're leaning back towards the target. Yeah, ideally when

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you get over the ball, all right, For our right

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handed golfer, let's say your right hand is going to

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be lower on the club than your left hand, so

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that automatically gets your right shoulder a little bit lower

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and your spine angling away from your target. All right,

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that's your secondary spine angle left to right. Your primary

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spine angle is your front to back right, So your

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spine angle angling away from the target. Now, when you

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bring the club back into the backswing. Ideally, you want

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to keep that spine angle angling away from the target

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because that's going to set you up at the top

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of the backswing in a good position so that you

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can initiate the downswing and the proper hitting sequence. And

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that's starting with the hips, then the body, then the arms,

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then the club. A lot of golfers, unfortunately, will go

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into reverse spine, where as they bring the club back,

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the spine angle now goes from facing away from the

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target to leaning back towards the target. All right, So

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can you picture that in your mind? So what happens is,

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number One, you're in a bad hitting position to initiate

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the down swing and the proper hitting sequence. So your

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arms tend to take over the down swing versus your hips,

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So you tend to become an upper body swinger and

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you swing with the arms. You when you swing with

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the arms, you tend to come over the top, and

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you tend to cast the club out early in the

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down swing. So because you come over the top, you're

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going to have a slice, because you're going to cut

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the ball, and because you're throwing the club out too

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soon in a down swing, you tend to increase the

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loft of the club, and you tend to have more

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trajectory upwards, so you lose distance and so you're not

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a happy camper. But the other thing is is that

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that reverse spine puts a lot of pressure on the

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lower back as you come back down into the down swing.

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It's actually the number one swing fault for low back discomfort. Interesting,

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the other swing fault that leads to back injury and

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back discomfort is called early extension. And what early extension

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is and that deals with the hips. Now, when you're

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standing over the ball and your arms are down hanging

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down towards the ball, you have a pretty good space

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there that you've developed from bending at the hips, you know,

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the hiphinge. And as you bring the club back and

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then you start your downswing, what happens in early extension

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is that your hips will start moving towards the ball

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and actually kind of closing down on that nice space

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that you had before you started the backswing. And so

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as the hips move forward as the arms are coming

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down through the ball, they're basically getting cramped in there

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and you don't have as much room, so you tend

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to block and push the ball out to the right,

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and so a lot of golfers, you know, a lot

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of the smarter golfers will say, okay, well I got

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to throw more wrists into my shot, and they start

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hitting the duck hooks. So characteristics of early extent scenario

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either tend to push the shout out to the right

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all the time or you start hitting these duck hooks.

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But the act of that hip moving towards the ball

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again starts to put pressure on the lower back and

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that's usually the second biggest swing fault that leads up

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to low back issues. Now, early extension, there's a strong

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correlation between tightness and the hamstrings, and there you go.

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There's you know the low back yeah end, or tightness

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in the calves end, or weak glutes your buttocks as

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far as Gump would say. And weak glutes are also

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a factor just by themselves for low back discomfort because

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they tend to be they should be the strongest muscles

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in the body. I mean, those are your power muscles

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in your golf swing, and they also will impact you know,

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your ability, or I should say, we'll have an influence

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on your back when you're standing. So weak loots, tight hamstrings,

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you know, just like I said, factors for for back issues,

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and then you combine it with some of these poor

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swing faults, and you know that's that's why Well, back

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injuries number one.

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Speaker 1: And what about number two? And now we've been very

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focused on the back, I was curious to also talk

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about elbows, shoulders, knees, Yeah, what other what other barts?

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Swing faults are going to create problems there?

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Speaker 3: Well, elbows, let's let's talk about tendonitis in the elbows.

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A lot of gods have pendinitis, and you know you'll

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see them out there with the straps on their forearms

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to try to spread out the uh, you know, the

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stress to the from the impact and the ball to

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to the greater area in the forearm. But in a

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lot of cases, the tendinitis develops because of lack of

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range of motion in the shoulder and especially external shoulder rotation.

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And there's a way you can measure that and determine

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how much range of motion a golfer has. And ideally,

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you know, we want to try to get the golfer

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to about one hundred and ten degrees. I mean, when

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you think about somebody doing the boy scout signal, you know,

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with their arm out to the side and then the

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elbow bent at ninety degrees.

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Speaker 1: Okay, I'm doing it.

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Speaker 3: If you start in that position and then from there

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you just rotate back your hand in your forearm, that's

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external rotation in the shoulder.

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Speaker 1: Oh okay, how far should I be able to go

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before it starts hurting?

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Speaker 3: Well, you're going to start at ninety degrees, and you

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should be able to go back at least another twenty

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degrees okay to have sufficient external shoulder rotation. Now, some

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golfers have difficulty getting just the ninety degrees. That's a

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big issue anywhere between a ninety and one hundred and ten.

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We want to start to work on some range of

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motion exercises to increase that arrangement. Because what happens when

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you're swinging the golf club on the trail side, which

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00:18:06,440 --> 00:18:08,599
would be the right side for a right handed golfer.

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As you're bringing the golf club back, you're going to

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externally rotate that right shoulder in order to get the

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club back. If you have limited range of motion there,

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what's going to happen is you tend to either limit

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your back swing or you tend to throw the elbow

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out and have that flying elbow, or you'll change your

302
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swing plane. You'll start on kind of a rotational swing

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and then go vertical with the swing plane, or you

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go into reverse spine. So see one thing. A lot

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of times one thing leads to another.

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Speaker 1: Yeah, I'm just gonna say that it sounds like everything's

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interconnected here, that this begets this, begets this.

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Speaker 3: Yeah. And if it's on the target side, so left

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side for a right handed golfer, as you're coming down

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to the all through impact, you want to be able

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to kind of extend out towards the target. But if

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you lack range emotion in that target shoulder, that left

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shoulder for oriented golfer, what's going to happen is you'll

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00:19:12,680 --> 00:19:16,920
see the characteristics is the elbow will kind of hug

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00:19:16,960 --> 00:19:20,279
the body as you go around on the follow through

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00:19:20,880 --> 00:19:23,759
as opposed to being able to extend out towards the target.

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00:19:24,440 --> 00:19:27,079
So you basically kind of shorten the arc of the

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follow through swing. And like I say, in either case,

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and that's called the chicken wing by the way, swing fault.

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00:19:34,519 --> 00:19:37,079
And in either case, you know you're putting a lot

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of stress on the elbow and that tends to lead

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to inflammation tendonitis in the elbow. So again it's kind

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of interesting where you know, one part of the body

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will influence a different part of the body. Yeah, so

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I mean exercises to help increase range emotion in the

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shoulder joint are definitely warranted in that regards. Again, you know,

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with a little time and a little consistency, you'd be

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surprised what a difference that can.

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Speaker 1: Make interesting lower lower body, lower half, knees.

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Speaker 3: Ankles, knees ankles, you know.

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Speaker 1: Are those golfer the golfers complain about stuff like that,

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not as much.

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00:20:19,880 --> 00:20:23,359
Speaker 3: You know, it depends again, a lot of it is

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00:20:23,359 --> 00:20:27,880
is kind of mechanics in that regards. If you see

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that a golfer, well, let's take the lead leg, you know,

336
00:20:32,480 --> 00:20:35,440
on a golfer, the target leg again, a left knee

337
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for a right handed golfer. You know, if you have

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an injury to the left side of the body, for

339
00:20:40,640 --> 00:20:43,240
a right handed golfer, it tends to be a lot

340
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worse than the right side because that's where all your

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weight ends up. And obviously for a lefty golfer would

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be on your right side. And a lot of times

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what you'll see with with the knees. Is that if

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a golfer has excessive movement in the down swing where

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00:21:02,119 --> 00:21:05,759
they tend to slide the hips excessively.

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Speaker 1: And that's very common, right, there's so much, so many

347
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people that I notice, and I'm guilty myself of just

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left to right hip movement.

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Speaker 3: Yeah, you tend to see it quite a bit. And

350
00:21:19,160 --> 00:21:23,119
again there's there's various reasons why that occurs. But if

351
00:21:23,119 --> 00:21:26,599
it's excessive in the down swing, excuse me. A lot

352
00:21:26,640 --> 00:21:29,599
of times you'll see kind of that knee, that left

353
00:21:29,680 --> 00:21:34,000
knee kind of buckle out a little bit, if you

354
00:21:34,000 --> 00:21:37,559
can kind of picture that so so on a.

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Speaker 1: Right handed golfer on the back swing. And this is

356
00:21:40,559 --> 00:21:43,640
something that we've talked about a lot with like Tony Manzoni,

357
00:21:44,720 --> 00:21:47,960
at least I learned it from him. So many golfers

358
00:21:48,480 --> 00:21:51,960
they'll on their back swing, they lift their left heel

359
00:21:52,440 --> 00:21:56,680
on their back swing, and then their left knee points

360
00:21:57,319 --> 00:22:01,119
too hard. Well, it doesn't pointing towards the ball. It

361
00:22:01,160 --> 00:22:03,599
should be pointing towards the ball, right, it should be

362
00:22:04,039 --> 00:22:07,640
out that No, it like cuts across their body.

363
00:22:07,880 --> 00:22:10,880
Speaker 3: Yeah, yep. And then on the downswing what happens is

364
00:22:11,000 --> 00:22:15,200
the knee the hips will start to shift laterally and

365
00:22:15,359 --> 00:22:19,599
the knee actually starts pointing out towards the target, So

366
00:22:19,880 --> 00:22:24,000
it's almost like your legs in a sideways V shape,

367
00:22:24,519 --> 00:22:26,359
and it tends to put a lot of pressure on

368
00:22:26,400 --> 00:22:31,759
the knee joint I mean, and that that slide move

369
00:22:31,839 --> 00:22:34,680
I mean the swing flats called a slide where basically,

370
00:22:34,880 --> 00:22:36,799
you know, your left side of the body for a

371
00:22:36,880 --> 00:22:41,559
rained golfer is moving too much laterally. It puts a

372
00:22:41,599 --> 00:22:43,119
lot of pressure on it can put a lot of

373
00:22:43,119 --> 00:22:46,519
pressure on the knee and a lot of times, you know,

374
00:22:47,079 --> 00:22:52,720
golfers do that because either they have lack of range

375
00:22:52,720 --> 00:22:56,200
of motion in their internal hip rotators. So as they're

376
00:22:56,240 --> 00:23:00,200
coming down through the ball and they're starting to that

377
00:23:00,279 --> 00:23:03,200
lateral movement, there should be a slight lateral movement in

378
00:23:03,200 --> 00:23:05,119
the hips, and then you want to start to rotate

379
00:23:05,160 --> 00:23:09,039
the hips, but they can't rotate because their internal hip

380
00:23:09,119 --> 00:23:12,319
rotators on that side are tight and in some cases

381
00:23:12,400 --> 00:23:16,039
extremely tight, so that's not allowing that freedom of movement

382
00:23:16,039 --> 00:23:17,880
in the hip. So as the golfer is bringing a

383
00:23:17,880 --> 00:23:20,400
club down, they start the lateral movement, but then they

384
00:23:20,440 --> 00:23:24,640
can't stop it, so they keep moving laterally, so that

385
00:23:24,680 --> 00:23:26,759
tends to lead to that slide move and a lot

386
00:23:26,759 --> 00:23:29,519
of times that tends to lead to that knee just

387
00:23:29,640 --> 00:23:33,119
kind of pointing out towards the target. And again, you know,

388
00:23:33,240 --> 00:23:35,559
you do that over and over and over again, and

389
00:23:35,599 --> 00:23:37,519
you start putting a lot of pressure on that knee,

390
00:23:37,640 --> 00:23:39,880
especially if you know the ligaments on both sides of

391
00:23:39,880 --> 00:23:43,039
the knee. Uh, and it just takes a toll after

392
00:23:43,079 --> 00:23:43,519
a while.

393
00:23:49,599 --> 00:23:53,240
Speaker 1: Do you ever see issues that? And again, a very

394
00:23:53,279 --> 00:23:56,640
common occurrence on the backswing when you have that left

395
00:23:56,720 --> 00:24:00,359
knee for a right handed golfer, the left knee cutting

396
00:24:00,359 --> 00:24:04,039
across the body, pointing, you know, behind you versus pointing

397
00:24:04,119 --> 00:24:09,079
in front of you, the right knee tends to lock. Yeah,

398
00:24:09,119 --> 00:24:14,559
And that's a very common mistake that I'm learning. Actually,

399
00:24:14,799 --> 00:24:17,759
when I don't lock my knee, when I make sure

400
00:24:17,799 --> 00:24:20,720
that I keep someflection, Is that the right word in

401
00:24:20,759 --> 00:24:24,599
my in my knee, that I tend to hit the

402
00:24:24,599 --> 00:24:26,759
ball straight or I tend not to hook the ball

403
00:24:26,759 --> 00:24:27,160
as much?

404
00:24:27,720 --> 00:24:30,160
Speaker 3: Yes, yes, Because when you lock that back knee, that

405
00:24:30,160 --> 00:24:33,319
that trail knee, you tend to over rotate your hips,

406
00:24:33,480 --> 00:24:34,319
to be honest.

407
00:24:34,039 --> 00:24:36,279
Speaker 1: With it, Oh, okay.

408
00:24:36,359 --> 00:24:38,200
Speaker 3: And that can lead to a whole host of things.

409
00:24:38,240 --> 00:24:39,799
You know, if you tend to over rotate, it's going

410
00:24:39,839 --> 00:24:41,680
to take you longer to come back with the hips.

411
00:24:42,160 --> 00:24:44,279
I mean, you know, we're talking a whole different subject here,

412
00:24:44,319 --> 00:24:47,720
but so that that can impact you know, your your

413
00:24:47,720 --> 00:24:52,319
consistency and your golf swing definitely for sure. I Mean

414
00:24:52,359 --> 00:24:54,079
another big injury area.

415
00:24:53,839 --> 00:24:57,079
Speaker 1: Is the wrists, right, That's where I was headed next.

416
00:24:57,680 --> 00:25:00,480
Speaker 3: Well, you know, and a lot of that is more

417
00:25:00,680 --> 00:25:02,799
because you know, you want to be a hero and

418
00:25:02,839 --> 00:25:04,440
you hit your shot out of the woods and you

419
00:25:04,480 --> 00:25:06,680
didn't realize there was a root there or something like that.

420
00:25:07,480 --> 00:25:09,920
I mean, so that you know, that takes an impact.

421
00:25:10,079 --> 00:25:11,880
And when you you know, when you really think about

422
00:25:12,119 --> 00:25:14,960
slamming a club into the ground, I mean even when

423
00:25:14,960 --> 00:25:17,000
you're out in a fair way, I mean that that

424
00:25:17,440 --> 00:25:20,799
sends a joel up through the club into the wrists

425
00:25:20,799 --> 00:25:23,119
and the forearms and elbow and stuff, and that can

426
00:25:23,160 --> 00:25:26,640
also take a toll on wrists and elbows and shoulders well.

427
00:25:26,680 --> 00:25:29,519
Speaker 1: And to get a divot, you're supposed to get that

428
00:25:30,119 --> 00:25:33,359
clubhead down into the ground so the smash, smash the

429
00:25:33,440 --> 00:25:34,720
ball into the ground and.

430
00:25:34,680 --> 00:25:38,359
Speaker 3: Get that divot exactly. But the other thing is that

431
00:25:38,599 --> 00:25:41,279
a lot of us. Many of us are walking around

432
00:25:41,519 --> 00:25:44,480
with an imbalance in our forearms. You know, we tend

433
00:25:44,480 --> 00:25:48,880
to be stronger on the underside of our forearms because,

434
00:25:49,079 --> 00:25:52,839
you know, the flexers, because we're gripping things all day,

435
00:25:53,119 --> 00:25:55,720
So the muscles on the underside tend to be stronger

436
00:25:55,759 --> 00:25:58,440
than the muscles on the top part of our forearm,

437
00:25:58,720 --> 00:26:02,079
the expensers, which are responsible for kind of spreading out

438
00:26:02,079 --> 00:26:02,720
our fingers.

439
00:26:03,200 --> 00:26:05,279
Speaker 1: Well, when you say top part of the forearm, you

440
00:26:05,319 --> 00:26:07,680
mean the side of the back of your hand, the

441
00:26:07,720 --> 00:26:11,039
back of yes, so your forearm versus okay.

442
00:26:11,200 --> 00:26:13,960
Speaker 3: Yeah, okay. And so because we have that in balance

443
00:26:14,400 --> 00:26:17,640
with the flexors being stronger than the extensors, that can

444
00:26:17,759 --> 00:26:21,799
lead to issues in the wrist, elbow, and even shoulder.

445
00:26:22,160 --> 00:26:24,160
You know, carpal tunnel. A lot a lot of people

446
00:26:24,200 --> 00:26:27,200
have carpal tunnel because of that imbalance. And again it's

447
00:26:27,200 --> 00:26:29,640
something that a lot of people just don't realize that

448
00:26:29,720 --> 00:26:33,799
they have. It just develops because of the fact. You know,

449
00:26:34,039 --> 00:26:38,000
again we're gripping door knobs, we're gripping chairs, we're gripping, gripping, gripping,

450
00:26:38,519 --> 00:26:41,000
and we really don't do anything to balance out that

451
00:26:41,119 --> 00:26:46,200
strength by providing a resistance to the extensors. I mean,

452
00:26:46,240 --> 00:26:49,240
how many times do you have a resistance when you

453
00:26:49,400 --> 00:26:53,160
are going from a closed fist to an open finger position.

454
00:26:53,559 --> 00:26:56,279
Hardly ever, so you don't really get a chance to

455
00:26:56,319 --> 00:26:59,880
work those extensor muscles as much. So then you take

456
00:26:59,880 --> 00:27:03,880
a sport like golf, which kind of gets your your

457
00:27:03,920 --> 00:27:08,079
wrists and you know into kind of a what's called

458
00:27:08,079 --> 00:27:12,920
an action abduction, you know, multiple plane type movement as

459
00:27:12,920 --> 00:27:15,920
you're swinging the golf club and you have this imbalance

460
00:27:15,960 --> 00:27:20,200
in your forearm that just leads up to increase risk

461
00:27:20,279 --> 00:27:22,519
for injuries in the risk and the al bow and shoulders.

462
00:27:23,240 --> 00:27:24,680
So what you need to do is you need to

463
00:27:24,720 --> 00:27:27,119
balance that out. And I'm a big proponent any way

464
00:27:27,160 --> 00:27:29,519
of forearm strength and the golf swing. I think that

465
00:27:29,640 --> 00:27:32,799
really helps in terms of being able to hit better

466
00:27:32,839 --> 00:27:36,240
shots and to as we talked about in the first segment,

467
00:27:36,480 --> 00:27:42,480
get more power and distance into your golf swing. But

468
00:27:42,599 --> 00:27:44,720
you really got to get some balance into the forearm.

469
00:27:44,880 --> 00:27:46,920
And there's a real great exercise you can do a

470
00:27:47,000 --> 00:27:51,000
simple little exercise to help the ex It's called a

471
00:27:51,640 --> 00:27:56,160
rubber band expensive exercise, and all as you do is

472
00:27:56,200 --> 00:27:58,039
you just take a rubber band and wrap it around

473
00:27:58,119 --> 00:28:00,480
your first you put your fingers together with your thumb,

474
00:28:01,160 --> 00:28:03,119
and you take the rubber band and you wrap it

475
00:28:03,160 --> 00:28:06,920
around the first knuckle, and then you just open and

476
00:28:06,920 --> 00:28:10,519
close your fingers against the rubber band. And you can

477
00:28:10,559 --> 00:28:10,880
do that.

478
00:28:11,039 --> 00:28:13,559
Speaker 1: You know they're reaching and reaching my drawer hand pulling

479
00:28:13,559 --> 00:28:14,400
out a rubber band.

480
00:28:14,640 --> 00:28:18,279
Speaker 3: Okay, So so put your fingers together with your thumb

481
00:28:19,039 --> 00:28:23,559
and then wrap the rubber band or around the first knuckle, okay,

482
00:28:23,880 --> 00:28:27,720
with the knuckle closest to the fingernails, and then just

483
00:28:27,799 --> 00:28:33,000
basically open and close, open, close, open, close, And if

484
00:28:33,039 --> 00:28:36,519
you do that about twenty twenty five times, you'll start

485
00:28:36,559 --> 00:28:41,720
to feel the burn, especially in the the the top

486
00:28:41,759 --> 00:28:46,279
of your forearm, yeah, the backside of your hand. But

487
00:28:46,319 --> 00:28:50,880
that's a great exercise to really isolate those expensers so

488
00:28:50,920 --> 00:28:53,359
that you can get balance into the forearm, so that

489
00:28:53,440 --> 00:28:56,720
you can reduce the risk of injury in the wrist,

490
00:28:56,759 --> 00:28:57,720
elbow and shoulders.

491
00:28:57,759 --> 00:29:01,119
Speaker 1: Does it matter how I hold my hand wrist arm?

492
00:29:01,279 --> 00:29:05,319
I mean, should I be hand down, elbow bent anything

493
00:29:05,359 --> 00:29:08,559
like that or just no? Oh good, because you know

494
00:29:08,680 --> 00:29:10,720
I'm I'm getting tired, I'm ready for a nap. This

495
00:29:10,799 --> 00:29:11,720
is a lot of work for.

496
00:29:11,799 --> 00:29:14,039
Speaker 3: Me both sides.

497
00:29:14,240 --> 00:29:16,799
Speaker 1: Oh god, you're really pushing me now, buddy.

498
00:29:17,400 --> 00:29:18,799
Speaker 3: Balance remember balance?

499
00:29:19,160 --> 00:29:21,000
Speaker 1: Yeah right, okay, but you do that.

500
00:29:21,000 --> 00:29:23,480
Speaker 3: Twenty twenty five times a couple of times during the day,

501
00:29:23,559 --> 00:29:25,599
and then when that gets easy to do, you get

502
00:29:25,599 --> 00:29:28,160
a thicker rubber band and so that you have more

503
00:29:28,200 --> 00:29:30,559
resistance and then you use that. Yeah.

504
00:29:30,640 --> 00:29:34,079
Speaker 1: No, this is good. I'm definitely feeling it. I'm definitely

505
00:29:34,079 --> 00:29:34,599
feeling it.

506
00:29:34,759 --> 00:29:35,079
Speaker 4: Okay.

507
00:29:35,119 --> 00:29:38,839
Speaker 1: So you've told us all about all these different issues

508
00:29:38,839 --> 00:29:43,920
that we have and what causes these issues and how

509
00:29:44,000 --> 00:29:47,880
to change it so we don't recreate these issues or

510
00:29:47,920 --> 00:29:53,599
continue with these issues. But I'm in pain right now. Okay,

511
00:29:53,680 --> 00:29:55,880
I just got off the golf course. My lower back

512
00:29:55,960 --> 00:30:00,839
is killing me, and I you know, what.

513
00:30:00,279 --> 00:30:00,839
Speaker 3: What do you.

514
00:30:02,279 --> 00:30:07,240
Speaker 1: Prescribe for us to what's the best thing to do

515
00:30:07,279 --> 00:30:08,799
when we get these eggs and pains?

516
00:30:09,440 --> 00:30:13,759
Speaker 3: Well, if the umilienside. Ideally when you get off bak golf,

517
00:30:13,759 --> 00:30:17,799
of course, if you can ice the area down, you know,

518
00:30:17,920 --> 00:30:21,599
for about fifteen minutes or so, you get an ice

519
00:30:21,680 --> 00:30:25,160
pack and put a thin cloth between you and the

520
00:30:25,200 --> 00:30:27,960
ice pack. You don't want to you know, you don't

521
00:30:28,000 --> 00:30:31,359
want to have frostbite on the skin. And leave it

522
00:30:31,400 --> 00:30:33,599
on there, like you said, for about fifteen minutes or so.

523
00:30:33,759 --> 00:30:38,480
That's going to help reduce or prevent excessive inflammation in

524
00:30:38,519 --> 00:30:39,119
the area.

525
00:30:39,160 --> 00:30:42,480
Speaker 1: And do we target the ice pack just where we

526
00:30:42,519 --> 00:30:45,279
feel the pain or if or you know, if it's

527
00:30:45,279 --> 00:30:47,519
low back, should I be targeting on my hamstrings?

528
00:30:47,599 --> 00:30:50,200
Speaker 3: A right? No? No, in the low back area.

529
00:30:50,000 --> 00:30:52,079
Speaker 1: Okay, where you where the pain is.

530
00:30:52,359 --> 00:30:56,359
Speaker 3: Yeah, okay, for about fifteen minutes. Good. And then you know,

531
00:30:56,400 --> 00:30:59,759
if you're not allergic to like an advil, just take

532
00:30:59,799 --> 00:31:04,839
a of advil anti inflammatory and that will help again

533
00:31:05,000 --> 00:31:07,880
keep the inflammation down because the more the inflammation, the

534
00:31:07,880 --> 00:31:12,000
more inflammation you get, the longer the healing processes have

535
00:31:12,240 --> 00:31:15,599
to take. So that's why you know, if you're active

536
00:31:16,079 --> 00:31:18,759
and you've got to pain, you want to ice it

537
00:31:18,880 --> 00:31:23,359
right after the activity. And now if the injury is

538
00:31:23,440 --> 00:31:27,039
kind of prolonged, you know it's more than say three

539
00:31:27,119 --> 00:31:30,440
or four days, you want to start going with moist heat,

540
00:31:31,720 --> 00:31:36,119
not dry heat. Moist heat because dry heat basically will

541
00:31:36,160 --> 00:31:40,559
just heat the surface of the skin, and especially for

542
00:31:40,640 --> 00:31:42,720
the low back area and a lot of the other

543
00:31:42,839 --> 00:31:45,160
areas of the body. You know, the pain is kind

544
00:31:45,160 --> 00:31:49,279
of deep into the body or into the joint. So

545
00:31:49,400 --> 00:31:51,599
the dry heat really doesn't do all that much, So

546
00:31:51,640 --> 00:31:53,640
you want to get the moist heat because the moist

547
00:31:53,680 --> 00:31:55,200
heat will penetrate.

548
00:31:56,480 --> 00:32:01,640
Speaker 1: And do we rotate the heat nice yep, yep, you could.

549
00:32:02,799 --> 00:32:06,039
Speaker 3: You know, especially after the first few days, you would

550
00:32:06,039 --> 00:32:07,559
definitely want to go with the ice to keep the

551
00:32:07,559 --> 00:32:09,880
inflammation down and then you can start going with the

552
00:32:10,400 --> 00:32:12,119
you know, the ice at the end of the day.

553
00:32:12,839 --> 00:32:14,799
You know, because during the day you're going to be

554
00:32:14,839 --> 00:32:17,000
moving around and so you're going to kind of place

555
00:32:17,039 --> 00:32:19,200
some stress to the area. So if you go with

556
00:32:19,240 --> 00:32:23,039
some ice initially and then later on moist heat would

557
00:32:23,079 --> 00:32:25,640
be good. If you don't want to do both. If

558
00:32:25,640 --> 00:32:28,079
it's been three or four days, I would go with

559
00:32:28,119 --> 00:32:29,000
the moist heat.

560
00:32:29,279 --> 00:32:32,039
Speaker 1: So when you talk about moist versus dry heat, I

561
00:32:32,079 --> 00:32:34,000
just want to make sure that I understand what you're

562
00:32:34,000 --> 00:32:37,000
talking about. Dry heat, in my mind, is a heating

563
00:32:37,039 --> 00:32:40,319
pad that you plug in. Moist heat would be one

564
00:32:40,319 --> 00:32:45,240
of those pillows you wrap around those I'm just gonna

565
00:32:45,240 --> 00:32:46,720
call it a pillow you wrap around your neck. You

566
00:32:46,759 --> 00:32:48,839
put them in the microwave for a minute and a half.

567
00:32:49,480 --> 00:32:51,200
Is that Is that more of a moist heat?

568
00:32:52,039 --> 00:32:53,799
Speaker 3: Yeah? I mean, and what I like to do is

569
00:32:53,839 --> 00:32:57,400
just take a towel. Okay, it wet, the towel, ring

570
00:32:57,440 --> 00:32:59,519
it out, put it in the microwave for a couple

571
00:32:59,519 --> 00:33:03,119
of minutes, and then, uh, you know, put a plastic

572
00:33:03,160 --> 00:33:05,000
bag on the floor so that you don't get the

573
00:33:05,000 --> 00:33:07,480
floor wet, put the towel on it, and then uh,

574
00:33:07,839 --> 00:33:10,480
you know, gently lay on the towel or apply it

575
00:33:10,519 --> 00:33:12,880
to the area the shoulder, the elbow, the knee.

576
00:33:13,759 --> 00:33:13,880
Speaker 1: Uh.

577
00:33:14,200 --> 00:33:18,880
Speaker 3: But it's got to be tolerable hot, and you got to, Yeah,

578
00:33:18,920 --> 00:33:21,079
you gotta experiment with your microwave because I mean, in

579
00:33:21,079 --> 00:33:24,039
some cases two minutes may be you know, you may

580
00:33:24,039 --> 00:33:28,039
be too long. So yeah, so I know the microwave

581
00:33:28,079 --> 00:33:29,680
who we have here at the house, you know, two

582
00:33:29,720 --> 00:33:32,000
minutes is good. Yeah, but you got to experiment with

583
00:33:32,039 --> 00:33:32,519
your microwave.

584
00:33:32,559 --> 00:33:34,519
Speaker 1: Yeah, we're at a minute fifty.

585
00:33:36,119 --> 00:33:38,759
Speaker 3: But then you know it's it'll probably start to cool

586
00:33:38,839 --> 00:33:40,599
off in about eight to ten minutes. So do it

587
00:33:40,640 --> 00:33:45,000
a second time and you'd be surprised, you know what

588
00:33:45,119 --> 00:33:47,759
I tell people that, especially again when you've got this

589
00:33:47,880 --> 00:33:51,759
discomfort that's lasted for a few days or weeks. Once

590
00:33:51,759 --> 00:33:54,359
you go to the moist tea It's amazing what a

591
00:33:54,400 --> 00:33:55,240
difference it can make.

592
00:33:56,680 --> 00:34:00,359
Speaker 1: Boy, we saved the best moment for last. Yeah, you're

593
00:34:00,400 --> 00:34:03,400
the best tip of all. And also on the anti inflammatory,

594
00:34:04,680 --> 00:34:07,200
make sure that it doesn't mess with your stomach because

595
00:34:07,880 --> 00:34:11,280
because some of those some of those pills will give

596
00:34:11,360 --> 00:34:14,880
you stomach issues. So make sure that you're eating and you.

597
00:34:14,639 --> 00:34:16,800
Speaker 3: You know, yeah, I mean, if you're not sure, you'll

598
00:34:16,960 --> 00:34:20,760
definitely talk to your physician. Yeah. Yeah, But the and

599
00:34:20,880 --> 00:34:23,880
the inn exlammatory is basically you know, obediate you know,

600
00:34:24,000 --> 00:34:26,280
the first to the first day or as soon as

601
00:34:26,320 --> 00:34:28,840
you injure it, you want to take it again to reach.

602
00:34:28,760 --> 00:34:30,440
Speaker 1: And it's not a blood level thing that you want

603
00:34:30,480 --> 00:34:33,119
to take every four hours all the time or every

604
00:34:33,119 --> 00:34:34,079
six hours.

605
00:34:35,199 --> 00:34:38,280
Speaker 3: Well, I mean you can, but like I say, you're

606
00:34:38,360 --> 00:34:41,159
three and four days of days out, you kind of

607
00:34:41,199 --> 00:34:42,239
want to stop taking those.

608
00:34:42,119 --> 00:34:44,840
Speaker 1: Things, right, and you talk to your doctor. Yeah awesome,

609
00:34:45,480 --> 00:34:50,119
Hey Bob, thank you you finally answered all my questions

610
00:34:50,159 --> 00:34:53,119
at least for this time around.

611
00:34:53,800 --> 00:34:54,239
Speaker 3: Enjoy it.

612
00:34:54,360 --> 00:34:56,079
Speaker 1: Yeah, I'm sure you're going to be back and the

613
00:34:56,280 --> 00:34:59,760
uh and again and we have talked about more subjects

614
00:34:59,760 --> 00:35:02,800
since up, but this has really been helpful again for everybody.

615
00:35:02,800 --> 00:35:04,960
If they want to see what Bob has to say

616
00:35:05,000 --> 00:35:07,519
in his writings his blog, go to golf Fit Carolina

617
00:35:07,559 --> 00:35:12,360
and it's only one f golf Fit Carolina or golf

618
00:35:12,639 --> 00:35:17,280
it Carolina dot com. And if you have any specific

619
00:35:17,360 --> 00:35:22,199
questions for Bob, if you're not in the area, you're in,

620
00:35:22,320 --> 00:35:24,760
which part you're in, Which part of Carolina.

621
00:35:24,400 --> 00:35:26,960
Speaker 3: You're I'm in the Greensboro area.

622
00:35:26,880 --> 00:35:29,920
Speaker 1: Okay, yeah, high Point, North Carolina. Is that what? That's

623
00:35:29,920 --> 00:35:32,800
what I've written here? There you go. So if you're

624
00:35:32,800 --> 00:35:35,559
not in that area and you'd like to communicate with Bob,

625
00:35:35,599 --> 00:35:37,280
please send me an email, click on a Hey Fred

626
00:35:37,280 --> 00:35:40,760
button and let me know that you want to ask

627
00:35:40,840 --> 00:35:42,960
questions and I will get you guys together. That would

628
00:35:42,960 --> 00:35:46,079
be fine. Bob, thanks so much for joining us and

629
00:35:46,400 --> 00:35:50,079
giving all this great advice and insight. We really appreciate it.

630
00:35:50,159 --> 00:35:50,840
Speaker 3: My pleasure,