You’re Never Too Old to Improve Your Golf
As many golfers hit their 50’s and 60’s they resign themselves to the fact that their golfing ability and performance is on the decline. They have lost 10 yards with every club in their bag, they are generating less club head speed and their swing feels stiff and less functional due to decreased mobility. These are all common areas of decline, observed in the aging golfers game.
These characteristics are to be expected when we consider the typical effects of aging on our bodies and in particularly our muscles. Research has found that up to a 50% decrease in muscle mass is seen between the ages of 20 and 50, amongst those with a sedentary lifestyle. It has also been found that on average we lose 30% of our body strength between 50 and 70. These two statistical facts provide a good basis to suggest that an aging golfer will therefore naturally see a decrease in club head speed and distance due to the decline in muscle mass and capabilities.
Golf performance decline through aging however is not just due to a reduction in muscle efficiency but is due to the breakdown of the whole kinetic chain. This basically means the way our whole body works together in unison from head to toe, including the mobility of joints, segmental stability, balance, speed and also strength.
The loss of mobility in a joint can lead to muscle tightness and inflexibility. This potentially can then lead to a change in correct movement patterns whereby muscles that should act as mobilisers become tight and stable, and muscles that should act as stabilisers become loose and lengthen. This then leads to improper movement patterns, dysfunction and then ultimately compensation which can potentially lead to pain and injuries.
A great example of this would be a reduction in hip mobility which is commonly a degenerative joint which affects many golfers over the age of 50. When the hip is restricted this can lead to a weakening of the gluteal muscles (butt) as it is not correctly utilising the muscles, this can then lead to the lower back compensating for the lack of glute use, which consequently leads to lower back pain and stiffness.
This will have major implications for the golf swing, pain aside, it can affect rotation both on your backswing and downswing; which can result in a lateral sway or slide which will inevitably impact your ball striking, consistency and ball flight.
All poor movement patterns and dysfunction will almost always be a detriment to your golf swing as it will impact consistency, sequencing and efficiency.
Fear not however as there is a way to be pro-active and prevent the effects of aging on the body. If you feel that you are already passed that point there is also a way to reverse these dysfunctions and that is primarily through improving your current movement patterns through corrective exercises.
Corrective exercises can be prescribed to address areas that lack mobility, improve stability and assist with motor firing patterns; thus restoring the correct alternating movement patterns that are associated with a functional body.
With a functional body comes a more efficient golf swing which yields more consistency, better scores and many more years playing better golf. Once functionality is restored then we can address balance, power and strength.
Great examples of successful golfers over the age of 50 include Bernhard Langer who has had 5 wins on the Champions Tour 2014 and finished 1st on the money rank. Langer follows a strict fitness regime as does Fred Couples who despite back injuries throughout his career continues to compete at the top level with 5 top 20 finishes in the past 5 Masters, as well as 11 career wins on the Champions Tour.
Also with the introduction of health and fitness trailers at both the PGA Tour and Champions Tour tournaments back in the 80’s, many pro golfers claim that these saved their careers. 60-70% of Champions Tour golfers are using the fitness trailers on a regular basis and the increase in the age of winners seen on the Champions Tour over the last ten years from under 55 to 60 has been noticeable.
Golfers are no longer being written off at 55 and are continuing to play at a good standard well into their 60’s due to undertaking golf specific fitness programmes they help them maintain their mobility, stability, balance and function.
If you feel that you would benefit in some corrective exercises to enhance your golf performance then try the following.
Myo-Fascial Soft Tissue Release – foam roll spine, glutes, hamstrings.
Alternatively for more information on corrective exercises or if you would like a physical screening to identify any areas of dysfunction, please contact me on rachael@dynamic-golf.co.uk.
Alternatively you can visit our website www.dynamic-golf.co.uk, and you can also find us on Twitter @dynamic_golf and facebook dynamicgolfuk.
