“Hump Day Help”

By Sarah Seratch of Northeast PT Associates  Phone: 570-459-4559

Balance, as described by the dictionary is steadiness or stability.  You may feel that you are steady or “good on your feet”, but in the world of golf, balance can make or break your game.  Everyone knows that balance is very important to golf, just look in any golf magazine.  Do you have balance deficits that can be fixed?

Do this test on both legs:

• Stand on one leg for 30 seconds, if you can’t practice until you can.
• Next, raise your knee out in front of you and hold for 30 seconds. If you can’t do that practice until you can.
• Then hold onto your driver, it will give you some support, and rotate left to right, keeping your feet only slightly apart. Can you do this step?  If not practice it until you no longer lose your balance.
• Then rotate right to left with feet only slightly apart with no support.
• Progress finally to golfing stance with no club, perform golf motion of your swing, and pay attention to your balance.  If you become unsteady then practice this until you no longer do lose your balance.

When you can master all these things and swing within yourself, your golf swing will become smoother and more efficient which will lead to longer and straighter shots.

By Judy Knelly

I’m sure we’ve all had one of those days that, after our round, we’ve felt sore, sluggish and tired instead of  loose and invigorated.  In hopes of helping you prevent these problems and injuries, we’ve teamed up with NEPT Associates(Northeast Physical Therapy) to provide you with a series of posts that will help you feel refreshed and recharged after your round.

Owners Frank & Sarah Seratch are avid golfers who are happy to share some pre-golf stretches that target golf-specific muscle groups.  These aren’t time consuming exercises or stretches, but they are well worth the few minutes they take!  You’re guaranteed to feel better and score better!

Below you’ll find the second in our new series of “Hump Day” Stretches.  Don’t forget to try them before your next round here at Sugarloaf!

“Hump Day” Help Golf Stretches

from Sarah Seratch, Northeast PT Associates  (570)459-4559

Here we are again hoping to increase our swing, decrease our back pain and stop that annoying pain that still goes down our leg.  Don’t forget a few simple stretches performed every day and especially right before you play your round can help improve your game and help prevent injuries.

Some more essential pre-golf stretches for the lower body:

1.  ITB Stretch

Sit on the floor with your legs out in front of you.  Keeping the left leg straight, bend the right knee and place your foot flat on the floor on the outside of your left knee.  Turn your body toward the right so your left elbow is on the outside of your right knee.  Also turn your head to look over your right shoulder.  Keep your hips flat on the floor at all times.  Now switch sides and turn to the left.  Hold each one for 10 seconds and repeat 3 times.

2.  Hamstring Stretch

Sit with your right leg out in front and your left leg bent so the outside of your left leg is resting on the floor and your left foot touches your right knee.  Reach down the right leg until you feel a stretch in the back of your thigh.  Hold onto your leg to maintain the stretch.  Hold for 10 sec then switch sides.  Do 3 times on each leg.

3.  Achilles Stretch

Stand facing a wall.  Feet should be shoulder width apart and toes should be facing forward.  Take one step toward the wall with your right foot and place both hands on the wall.  Bend the right knee slightly and lean forward so the knee bends forward toward the wall.  Keep both heels on the ground and the toes facing forward.   The stretch occurs at the back of the heel as you lean forward.  Hold for 10 sec and perform 3 times, then switch feet.

4.  Quadriceps Stretch

Stand with one arm holding onto a wall or your golf partner or cart. Grasp your ankle with your other hand and pull your foot behind you towards your buttocks.  Keep your knee back and don’t let it come forward.  Feel the stretch in the front of the thigh and hold for a count of 10 and repeat 3 times.

Just remember these stretches are just the beginning to a less painful round.  Following weeks of daily stretches you will see that your swing mechanics have also improved with greater alignment and improved flexibility.   Soon your game will improve.

Next week look for hints to improve your balance.

from Sarah Seratch Northeast PT Associates  (570)459-4559

Now that the season is fully underway it’s best to make sure that we all remember the “basics” to a healthy round.  Pre-Golf stretches should be incorporated into everyone’s routine.  It is the key to a successful golf swing and is something that most players don’t feel is necessary. As our flexibility decreases we are predisposed to injury. Without stretching more injury will occur.  Golf involves repetitive twisting and rotation of the trunk which will in turn put a shearing stress on the spine increasing injury.  Most people who play 1-2 rounds a week do not bother to warm-up beforehand and soon have injuries.

Some Pre-golf stretches:

1.  Side Bending

Stand up straight with feet shoulder width apart and arms at your side.  Bend to the right letting your right arm slide down the outside of your thigh, keeping your hips facing forward.  Your left arm should lean overhead to the right.  Keep both feet on the floor and feel a stretch along the left torso/trunk.  Hold for a count of 10 and repeat 3 times on each side

2.  Upper Body Trunk Rotation

Stand up straight with feet shoulder’s width apart and arms bent at elbows, holding a golf club behind your head (a 7 iron works good).  Twist your body toward the right and hold for 10 sec then twist to the left and hold.  Repeat 3 times.

3.  Shoulder Stretch

Grab your club in front of you with your hands crossed.  The bottom hand palm up and the top hand palm down. With the bottom hand push the club in the direction of the top hand.  Feel a stretch in the back of your shoulder.  Hold each for a count of 10 and repeat 3 times.  Then switch hand positions and repeat.

Just remember these stretches are just the beginning to a less painful round.  Following weeks of daily stretches you will see that your swing mechanics have also improved with greater alignment and improved flexibility.   Look for more stretches to come next week…

Several years ago I suffered a severe break in my left ankle. After years of limping and a change in my gait, I developed a very sore lump on the back of the heel of my good foot. The result of the constant irritation to my “good” heel led to a condition called insertional Achilles tendonosis. From personal experience, it is very painful and more often than not is corrected by major surgery. The main cause is improper fitting shoes and the two types of athletes who most often develop this injury are runners and golfers.

Ask Fred Couples how important comfortable shoes are. Fred’s been very outspoken about his footwear choices on the course. You want to make sure your golf shoes are a great fit! Here are a few things to remember when making your all important golf shoe purchases:

1. The best time to try on golf shoes is AFTER your round. If your feet swell, trying shoes before your round will result in painful feet by the end of 18 holes!

2. Wear the same type of sock that you normally wear when you play. If you wear thin cotton socks, try your golf shoes on with thin cotton socks.

3. Take a walk around the pro shop. Does your heel slip out of the shoe? Is the shoe tight across the arch? Does the shoe pinch your toes? If so, the shoe doesn’t fit.

4. Think you only wear a size 8 Medium? Ask the salesperson to measure your foot and remember that shoes can fit differently from company to company and from style to style. Some companies offer shoes in “sport”, “tech” and “dress” fits. Each style may be a different fit on the same foot.

5. Don’t buy a pair of shoe thinking they will stretch to fit your feet…Golf shoes are built for rigid support and in most cases won’t stretch.

6. Do you have a high arch? Ask your salesperson to see a “Blucher” style golf shoe…they are made to fit a wider foot and/or a higher arch.

7. Smelly or sweaty feet? Leather golf shoes are breathable…golf shoes of man-made materials usually aren’t.

8. Consider the conditions you usually play in. Dawn patrol golfers need a waterproof shoe. Try to give a wet pair of shoes two days to dry before wearing them again. You’ll extend their life quite a bit by lightly stuffing dry paper towels in them and putting them in a cool dry place until you play again (no, that’s not the trunk of your car!).

9. If you have painful foot problems like a bunion or hammer toe, you may need to see a specialist and have custom orthotics made. I think the comfort of a custom orthotic is absolutely worth the expense! Our friends at Foot Solutions Easton PA are experts! They offer help for those of us with problems that can’t be overcome with traditional golf shoes.

Disclaimer ***Ok, ok… I am not a doctor or a foot specialist! I’ve just been helping golfers select the correct shoe for over 30 years and hope this helps you find a more comfortable fit!