Get Into the Swing – Safely
John P. Bradley, PT
Despite a number of false starts recently, spring has finally
arrived. Most of us recognize the start of spring with the
longer daylight hours, warmer temperatures, and spring bulbs
blooming. Unfortunately, my first awareness that spring has
sprung is the steady stream of calls to my office from people
who have hit the tennis courts or golf courses the wrong way.
These folks enthusiastically embraced the warm weather by
grabbing their clubs and racquets and charging full speed
ahead without proper conditioning. Doing this moves them to
the front of the line for an injury. I almost know their history
by heart. “I felt great while I was playing, but the
next day, I couldn’t get out of bed. My back, knees,
shoulders were so sore, etc.”
You would think that these problems are more common for
those athletes playing seemingly more vigorous sports such
as soccer, lacrosse, or baseball. But golf and tennis are
unique in that they demand a multitude of upper and lower
body movements. First, there is a demand of gripping the racquet
or club and keeping it in proper position throughout the swing
or stroke. There is also a moment of impact with the ball
that creates vibration. This is more of a concern with tennis,
but if you golf like I do, sometimes the ground gets in the
way of the club! Secondly, there is a large component of rotation
or turning of the upper body with both the golf swing and
tennis stroke. This is a movement we do not often practice
in exercise, and the muscles of the back and hips used to
execute this turning are deconditioned. Thirdly, both sports
involve lateral or side-to-side weight shifting in the legs.
Most sports require some sideways movement of the lower body,
but how often do you practice that with daily activity or
exercise? Face it, most of our regular exercise moves us forward
and backward, not sideways.
As a result of these specific maneuvers that we rarely do
regularly, the involved muscles are often overstressed. They
can become sore at the least or injured at the worst, requiring
a visit to your doctor and physical therapist. Here are 3
basic preparation tips to help avoid trouble with golf and
tennis this spring:
- Get your arms ready! Hold your arm straight
in front of you with the elbow straight and palm up. With
the opposite hand, gently bend the fingers down to feel
a stretch inside the forearm; hold 30 seconds. Relax, turn
the palm down and bend the fingers down again to feel the
stretch on the back of the forearm. Do this 3 times on each
arm daily.
- Loosen up that back and hips! Lie flat
on your back. Take one knee and pull that leg toward the
opposite shoulder to feel a stretch in the buttock and hip;
hold 30 seconds; repeat 3 times on each leg once a day.
- Start moving sideways! This is the most
underutilized exercise maneuver. Take a series of sidesteps
perhaps in your basement or hallway. Vary going slowly and
faster. Make sure you move both right and left. Do this
for 3-4 minutes daily.
Finally, start your game slowly. Go to the driving range
and hit your short irons. Resist the urge to pull that huge
driver out of the bag. Call a fellow tennis player and meet
them at the court for some non-competitive light volleys.
Your first activity of the year should not be a cut-throat
match.
So welcome spring on the course and courts and stay healthy.
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