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Fight Foot And Hand
Pains With Exercise
By Wayne L. Westcott |
 Quincy
- Several years ago we conducted a number of studies
with recreational senior golfers who wanted to play longer
and stronger. We worked with Dr. John Parziale, one of New
England’s leading physicians for golf enthusiasts who
experienced various injuries associated with the explosive
swinging action required for powerful golf drives. Although
our study participants’ issues included injured knees, hips,
shoulders, elbows, wrists and necks the most common problem
was low back pain, as is the case for adults and older
adults in general.
Our research with General Motors has demonstrated that
properly designed strength training programs can
significantly increase low back strength, improve low back
function and reduce low back pain. We wanted our golf study
participants to experience the same encouraging results with
one additional benefit, namely a faster club head speed for
longer drives. Indeed, the 77 participants in our senior
golfers study increased their driving power by six percent
after just eight weeks of basic and brief strength training.
Perhaps even more important, they had reduced low back
discomfort and were able to play golf for longer periods of
time and more days a week. In fact, none of the golfers who
performed regular resistance exercise experienced any
golf-related injuries during the playing season
In addition to feeling better and playing better, the golf
study participants made some major physiological
improvements. Although their bodyweight did not change
during the eight-week strength training program, they
actually lost four pounds of fat and added four pounds of
muscle for an eight-pound improvement in their body
composition. Their muscle gain was matched by a major
increase in muscle strength, including a 50 percent
improvement in their leg strength. These golfers also
experienced significant reductions in their resting blood
pressure readings (both systolic and diastolic).
So how did the study participants achieve such excellent
results? They performed one set of 12 Nautilus machine
exercises, two or three days a week. Although the exercises
cumulatively addressed all of their major muscles groups,
four of the exercises specifically strengthened the low back
and midsection muscles. The entire training session was
completed within 40 minutes including several Stretchmate
exercises for enhanced joint flexibility.
Local Research Study
This summer, we are conducting a similar research
study at Quincy College. In addition to performing 12
Nautilus machine exercises and several stretches, our
participants will also do 15-20 minutes of cardiovascular
exercise on back-supporting recumbent exercise cycles.
Another feature of our new study will be the option of
receiving post-exercise electrical stimulation
(non-fatiguing and painless waveforms) for the low back
muscles.
Our previous research with this type of electrical
stimulation has indicated that it may be effective for
improving muscle recovery and reducing muscle fatigue. If
you would like to participate in our summer research program
(examining muscle strength, golf driving performance, and
low back fatigue), please call me at (617) 984-1716.
At Home Training
If you prefer to train at home, I recommend the
following exercises performed with dumbbells or elastic
bands, to strengthen the major muscles used in the golf
swinging action.
Squat Exercise for the front thighs, rear thighs and
gluteal muscles of the hips. Stand tall with feet wider than
shoulders- width apart, holding dumbbells by sides. Lower
your hips downward and backwards until your thighs are about
parallel to the floor (you may touch your buttocks to a
chair seat if you prefer). Raise yourself up to a standing
position while exhaling.
Be sure to keep your knees above your feet rather than
letting them extend too far forward. Use a resistance that
enables you to complete about 15 repetitions (about four
seconds each) in approximately one minute.
Chest Press Exercise for the chest, front shoulder
and rear arm muscles. Lie face up on a bench or piano stool,
holding the dumbbells with straight arms directly above your
chest. Lower the dumbbells to chest level then press them
back up to the arms extended position while exhaling. Use a
resistance that enables you to complete about 15 repetitions
(about four seconds each) in approximately one minute.
Bent Row Exercise for the upper back, rear shoulder
and front arm muscles. Stand with a staggered stance and
place your right hand on a bench or piano stool so that your
back is parallel to the floor with strong arm support. With
your left arm, pull the dumbbell to your chest as you
exhale. Use a resistance that enables you to complete about
15 repetitions (about four seconds each) in approximately
one minute. Switch arms and repeat with the dumbbell in your
right hand.
Standing Side Twist for your midsection muscles.
Stand tall with your right side towards a closed door, and
one end of the elastic band secured in the door. Fold your
arms and hold the other end of the elastic band in your left
hand. Slowly turn your torso toward the left
(counter-clockwise) against the resistance of the stretching
elastic band while exhaling. Do about 10 repetitions (about
three seconds each), then reverse sides and repeat.
These four relatively easy to perform resistance exercises
should provide general muscle strengthening to improve your
golf swing driving power. Just be sure to check with your
physician before beginning a new physical conditioning
program
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About The Author
Wayne L.
Westcott, Ph.D., teaches exercise science and conducts
fitness research at Quincy College. He has authored 24 books
on exercise, including Complete Conditioning for Golf.
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