Golf and Arthritis

Golf and Arthritis




Good news! If you're an arthritis sufferer, you don't have to give up your golf game! In fact, playing golf can add strength and mobility to your body overall and improve your range of motion.

Research shows that one of the best treatments for osteoarthritis is exercise. It can improve mood and outlook, decrease pain, increase flexibility, improve the heart and blood flow, maintain weight, and promote general physical fitness.

Usually, osteoarthritis (the most common form of arthritis) comes on slowly. Early in the disease, joints may ache after physical work or exercise. Osteoarthritis can occur in any joint. Most often it occurs at the hands, hips, knees, or spine.

Right. All those areas used in playing the game of golf.

No worries, though. Golf actually helps increase your range of motion and your balance as well. And the walking, if you can do it, will benefit your health in numerous ways. In short, golf is one of the perfect exercises for someone with osteoarthritis!

Now here's the key - you are probably going to need some special products to make golf a little easier on your joints.

At arthritis.org, the Arthritis Foundation shares some tips for golfers to help you keep enjoying this wonderful sport and suggests some products that might help you.

For instance, it's a good idea to wear wrist braces and gloves when you play. This will help stabilize the joints in your wrists and hands. Both these items are inexpensive.

Try using a lower compression ball.

Golf shoes without spikes will likely be more comfortable for you.

Ask your local golf store specialist about the latest helps for making golfing easier on your joints. New products are coming out all the time.

Always warm up before you play. Do some basic stretches, take some practice swings. Start out swinging about half strength. Never try to hit the ball too hard. This one goes for everyone - not just folks with arthritis. It's accuracy that counts!

Using tees will help.

Drink water while you're playing. (again, a tip for everyone)

If you feel tired, listen to your body and rest a bit. It's not a mortal sin to play less than 18 holes. The key is to enjoy the game.

Now, if you’re feeling sore after play, here are some things to try.

• Take a warm shower.
• Do some gentle stretching exercises.
• Use an ice pack on the sore area.
• Rest the sore joint.
• Try magnetic therapy.
• Try to keep your weight down. Too much weight can make your knees and hips hurt


If playing golf causes pain that lasts for more than 1 hour, it’s too much. Work with your physical therapist or doctor to adjust your game when you notice any of the following signs of too much exercise:

Unusual or persistent fatigue

Increased weakness

Decreased range of motion

Increased joint swelling

Continuing pain (pain that lasts more than 1 hour after exercising)

Really, when it comes right down to it, playing golf (along with warming up for your game with range of motion exercises) may be just what the doctor orders for arthritis help!

Improving Your Balance

Improving Your Balance

Balance - it sounds so simple! As a golfer, you know that maintaining a proper balance is key to your game. And it's more than just having the correct stance.

Optimal balance depends on three aspects - your visual perception, the signals from the inner ear, and signals from your muscles and joints. Sometimes these aspects get out of sync, causing a balance disorder.

A lack of balance usually occurs when your head position changes - which is a good reason to keep your head still during your swing!

Migraines can attribute to a balance disorder. So if you have frequent migraines, seek medical attention. These headaches can affect your golf game in ways you may never have thought of.

Don’t spend a fortune on new golf equipment hoping for better play before you check your medicine cabinet to see if any drugs you’re taking affect your balance. The condition “ear poisoning” seriously affects your balance. Ear poisoning is usually caused by side effects of some medications - notably the antibiotic gentamicin. Up to 50 % of people who take this drug experience some sort of ear poisoning.

Diuretics can pose a problem as well. So if you're on any medicine and you start feeling dizzy, get medical help! Sometimes the dizziness can literally become a lifelong problem, so don’t delay in seeking help.

If your balance is a little off in your game, you may want to do some simple exercises to improve it. Just kicking a ball around your backyard can help. You can also set up a little obstacle course and weave in and out of it to improve your balance. Your kids will have fun with the course, too! In fact, they may even set up one for you!

You can also buy a balance board to help you with your center of gravity. We found a handmade, well-crafted balance board on eBay. These boards are challenging and fun to use!

In addition, working with flexibility exercises helps increase your balance by releasing muscle tension. Try some simple yoga stretches to help with loosening up tight muscles.

Another useful item is a yoga ball or exercise ball. Even just sitting on one of these balls requires balance - so try using one for part of the day. Work up gradually until you can sit on the ball for 30 minutes at a time. These ball exercises can help you develop proper posture, increase the mobility of your lower back, and develop overall control of your body core.

Since balance is fundamental to every aspect of your golf game, spend some time each day working on developing it. Who knows? You could find your swing and your score improving dramatically!

Chiropractic - An Adjustment in Your Game

Chiropractic - An Adjustment in Your Game

Chiropractic care is standard for many pro golfers. Professional golfer Lori West attributes the reason she’s playing today to chiropractic. Nearly two decades ago, she began visiting a chiropractor for pain in her shoulders and neck. According to West, the care has infinitely improved her golf game.

According to Dr. Travis Ruda, chiropractor and golf enthusiast, the golf swing in and of itself isn’t conducive to having a healthy back. To have a good swing you create tension in your spine. (this enables you to get good distance). The tension comes from the hips stopping and the shoulders continuing to rotate. Basically, you make a coil. You’re uncoiling when you start your downswing. Since that’s an awkward movement for your back, many golfers end up with lower back problems.

Here’s some chiropractic advice.

• Before your game, do some basic stretches. Stretch out hamstrings and groin area.

• Put a club across your shoulders and lean left and right.

• Get in a position of where you would be in a swing and bend left and right.

• Grab a club behind your back and raise it up, stretching your shoulder muscles.

• Grab the club backwards – so if you normally swing right-handed, you’d grab it like you’d be swinging left-handed- and take 10 practice swings that way. You’re stretching different muscles and it will help you loosen up considerably.

• You can do neck stretches if it’s tight. Stiff neck muscles inhibit the rest of the body from turning freely.

• Golfer’s elbow is a painful condition in which your arm bone becomes sore and tender. Chiropractors can adjust the over-rotated bone.

• Orthodic stabilizers for your shoes can help improve balance so your swing is better.

• Anything that helps with flexibility eventually helps with your game. As you get older, your swing naturally shortens since the muscles aren’t as supple. Flexibility is very important for older golfers.

• You have to have good balance if you want to hit the golf ball consistently. A healthy spine is paramount to proper balance and posture. Improve your balance and you’ll improve your consistency.

• During the winter, work on stretching the muscles of the arms, shoulders and back.

Chiropractors care for your body structure overall, not just the back. So if your muscles are feeling out of sync, chiropractic may be the just the adjustment your body and game needs!

Being Fitted for the Game

Being Fitted for the Game


Generally, a set of clubs off the shelf isn’t likely to be a perfect fit for you. Manufacturers create clubs for folks of average build – whatever that is! Not only is everyone different in their physical make-up, but no two players swing exactly the same. So one golf club size definitely does not fit all.

If your clubs are too long or too short, you're likely to have problems. To find the right size clubs for you, try swinging with a few different lengths. Basically, you choose clubs that are about as long as the distance from your navel to the floor. You don't need to decide right away—lots of courses and driving ranges have sample clubs that you can practice with until you find the perfect fit!

You can rent different kinds of equipment, too. Before you invest in a set of expensive clubs, try a variety of types at your local golf course. Test the waters for a few months. See what feels best for your game.

Now, if after you’ve tried out several brands of clubs, and you’re getting serious about the game, it’s a good idea to get custom fitted by a PGA professional at a golf range. Don’t do this until you’re able to consistently repeat a swing. Bottom line – if you can’t hit worth a nickel, you don’t need to be fitted for clubs yet!

A golf pro can help you find which clubs are best for you. As previously stated, everyone has a different physique. Some clubs just aren’t going to feel right to you. This is no reflection on your game and certainly no reason to quit playing. By getting custom fitted for your clubs, you will likely hit the ball more consistently and accurately.

First, the fitter will have you hit a few balls. This is no time to try to impress. Just hit normally, and try to loosen up. Your swing speed will be recorded to determine the right flex of shaft.

Fitters will take into account the length of the club so that it’s comfortable for you. They’ll look at your hands to determine if you need special grip fitting. You may need longer or shorter clubs.

The angle of the club may be adjusted for you as well. When you’re done with the “fitting”, specific recommendations will be made regarding

• Length of club
• Size and design of clubhead
• Lie angle
• Shaft type
• Grip type
• Set make-up

Then you can make a wise decision on exactly what clubs to purchase. You will likely see an improvement in your game overall when you have the right equipment, tailor-fitted for you.

Developing Your Own Style

Developing Your Own Style

Some beginners think that all they have to do is mimic V.J. Singh’s or Tiger Woods’ every move and voila! Instant golf success!

Unfortunately, it’s not that easy.

Really, no two people ever swing at the ball in the same way. Because of your unique body build, you develop your own individual set of muscles. A method of golf used by one person who’s of a different build and has developed a different set of muscles may not be of value to you. Golf will always be individual. Find a method of playing that produces results for you, and then go with it.

While it’s often a waste of time to try to copy someone else’s style or imitate someone else to a T, coaching by a professional can help in finding a fault that you've developed and getting suggestions on how to make corrections. But you want to hire someone who works with the natural swing you have rather than a teacher who tries to teach you something totally different.

If you hire a pro, make sure he is a top notch player. You don’t just want him to stand there and watch you swing either. Have him actually show you how to get out of sand, mud, and water and the principles of some less obvious shots. Then you’ll really be getting value for your money!

When you’re ready to play a game, and you’re faced with a shot - make your decision on how you're going to do things. Don’t be persuaded to change your methods every time you have a bad game.

Granted, some techniques really are fundamental principles and need to be observed. But it’s impossible to make a shot and the whole time be thinking of seven or eight things like your grip, where your feet are, where the ball is, keep your eye on the ball, follow through, keep your head straight, etc.

Here are two basic tips to improve your individual game.

The one foundation you need no matter what stroke you’re making, no matter what club you’re playing with, is balance. You must keep balanced during the striking of the ball.

Another basic tip is to always keep your eye on the ball. Make sure any stance you take allows you to see the ball from every point of the stroke.

Take your time and develop your own methods that work for you. And when you’re doing well, be sure to give the kid who’s trying to mimic you the advice above!

Fearless Golf

Fearless Golf

The person who is relaxed and confident plays a better game of golf than one whose knees are shaking at the thought of sand traps. Fear is one thing you never want to take with you to the driving range.

Problems with a good player are almost always mental in nature. Thinking clearly really is the name of the game. And a clear head is impossible when fear reigns.

So if you change how you think, you change your game. Don’t worry why the ball flew where it did. Just keep your mind focused on the next shot.

One of the big problems for some folks is that they constantly worry about what others will think of them if they make a bad shot. If you’re thinking about how someone else is going to perceive you, you’re not concentrating on the ball, on your swing, on the basics.

Must you have the approval of others? In the grand scheme of life, is hitting a bad shot truly a disaster you can never overcome?

Psychologists tell us that we tend to become a composite of the five persons we’re around the most. Maybe you need to find some more relaxed folks to practice with.

Playing with a perfectionist translates into “no fun”. Why ruin the joy of the game for yourself? Find friends you can play the game with just for the pure enjoyment. Your game will likely improve as you’re less tense and able to swing more freely.

One help in this aspect of overcoming fear is to concentrate solely on your game. Ben Hogan wrote that “to ignore the gallery and the other golfers, and to shut my mind against everything but my own game” was key to his concentration.

If you’re worried about what others think, chances are your game is really inconsistent. You’re overly aggressive one second and overly conservative the next.

The key? Focus on the target, not the situation. Ignore the stakes. Just concentrate on your game.

Perfectionism not only causes ulcers, but it ruins the joy of the game. Top players refine their skills every year. They’re always improving in little ways that add up. You’re not always going to play your best game, and you’ll never play a perfect one - no matter how skilled you are. Work to improve little faults and your game will gradually get better and better.

Smiling widely relaxes your facial muscles, and serves you well in overcoming anxiety. Get into the habit of smiling before hitting the ball instead of furrowing your brow.

Don’t dwell on mistakes. As Tiger Woods says, “I hit it and forget it.” You can’t go back in time and replay a shot, so just forget about it and move on.

Don’t worry about what others think of your shot making. Overcoming that fear alone will improve your game vastly! And when you’re ready to play your next game – think confidently and stay focused.

You’ll soon become a master of fearless golf!

The Feel of Good Golf

The Feel of Good Golf

You’ve heard it said dozens of times. Golf is a game of “feel”. You just know instinctively when something’s right or wrong for you.

It sounds a little confusing, doesn’t it? Let’s try to take that vague feeling and put it into words and action.

First off, let’s address the technique of swinging with all your might. If you swing really hard, then you can’t get the feel of a correctly hit ball and your muscles don’t learn the feel of correct balance. When players have the feel of the shot, their muscles and sense of touch are tuned in to the correct gauge and balance and they just know they can hit the ball.

When you want to lunge at the ball, your power should be developed by twisting your body. If you learn this, it won’t take 3 or 4 years before you’re hitting the ball a good distance. When you keep failing with a certain shot, just stop and think what you’re doing, what you’re trying to accomplish. Don’t try any certain method unless you have a definite purpose for using it.

Always remember the basics. Think in your mind how it feels to prepare properly for a shot.

One important point is that it’s not necessary to feel the power during the stroke. You want to swing easily. It’s the energy that’s transferred to the ball that counts. Get rid of every little detail that destroys your balance and you’ll get on the right track. Cut out everything that’s not comfortable. Your ability to keep your balance and be comfortable is the measure of the amount of power you can use successfully. Many players lift their heads at the last instant. This doesn’t add power to the stroke. It actually takes power away from it.

It may sound tricky but you really want to be as comfortable as possible while playing a game and to do things as easily, flexibly and fluidly as possible. Much of this comfortability is purely mental.

Make sure you keep your eye on the ball while you’re moving. That’s what counts. When you’re doing things comfortably your strength is being properly applied.

The second you brace your muscles, you’re moving away from the correct way of playing. If you want to see if your method is right, check your comfortability level. If you get better results with your own method then follow your own method and don’t try to imitate someone else. If you want to learn from someone, ask them why they’re swinging in a certain way and if you can learn the reason then you can apply the knowledge in your own way. Just trying to imitate someone else’s swing doesn’t benefit you.

Over time, you’ll acquire the ability to know what shot feels right, what club feels best, what decision you should make. That’s the feel. The instinct. The touch of greatness!