Golf can Start Again at Fifty
The effects of Aging on the Golf Swing
Everybody gets older. And as a results of body aging, joint mobility reduces, there is loss of muscle flexibility, reduced muscular strength, power and endurance, and reduced cardiovascular fitness. These are all key components of an efficient and consistent golf swing, and therefore there is no doubt that this aging process adversely effects golfing performance.
Research has indicated that that from the age of 25 the body looses muscle mass at a rate of 1% a year. If nothing is done to improve both the strength and power outputs of the body by the time the individual is 50 years old they will have lost 25% of their muscle mass.
Another important component of the aging process is reduced range of motion and flexibility. As the body ages the joints loose mobility. This is related to changes to the structural components of joints such as the articular joint surfaces, cartilage, and surrounding joint capsules. In the aging process the extensibility of muscular tissue also reduces, causing restrictions in joint mobility. Loss of hip, shoulder and spine mobility are common joints effecting aging golfers that can greatly effect their ability to perform an efficient golf swing.
A safe and mechanically efficient golf swing requires a certain amount of joint mobility and muscle flexibility to allow the body to move through the positions and movements of the golf swing correctly. If the body is not able to move the joints in the body through ranges to complete the golf swing, then the body will compensate in an attempt to execute the mechanics of the golf swing correctly.
The body also requires an adequate neuro-muscular system in order to swing the golf club efficiently. The golf swing requires strength and stability to maintain spine angles, while generating dynamic movement patterns of the hips, trunk and shoulders to generate speed. Reduced muscular strength with aging makes it virtually impossible to perform a consistent and efficient golf swing because the individual will be unable to hold any of the correct positions.
The aging process is inevitable, but the good news is that there is something we can do reduce or even reverse the symptoms of aging. And in doing so, the golfer will benefit with improved performance, reduced likelihood of developing injuries, and greater longevity in the game of golf.
Step by Step Process for golfing longevity, and improved performance
If your looking for a quick fix for the aging problem, well….there isn’t one. It is important that all key areas of physical fitness is addressed and developed, including flexibility, balance, stability, strength, power, endurance, and cardiovascular fitness.
Physical Screenings
Every individuals body is different, that is why every individuals golf swing is different. However there is still a “structurally balanced” state that our physical body should be in, no matter what age we are. Nine times out of ten, as the body ages it develops muscle imbalances. And it is most likely that the muscles that are required to be long and flexible in an individuals golf swing, are found to actually be too short and too tight. Or vice versa the muscles that need to be strong and powerful, are in fact long, weak and inhibitory. It is important that individuals are physically screened with a muscle balance assessment to identify any muscle imbalances that they may have. A typical assessment would include posture and spinal analysis, flexibility and joint range of motion testing, muscle strength testing and golf specific functional testing. Any underlying injuries or pathologies would also be assessed.
Flexibility
Flexibility refers the range of motion of the body. This includes the extensibility of soft tissue structures and joints. By achieving optimal muscle and joint range of motion, the body is able to swing the club on the correct plane through a full range without compensation. An individual stretching routine performed daily to target tight muscles and joints will help the body achieve optimal flexibility.
Balance and Stability
Balance is the ability of the neuromuscular system to maintain proper alignment, centre of gravity, and coordinate the body during biomechanical movements, while stability is the ability of the neuromuscular system to control these movements. The body is required to maintain spinal angles, create weight transfer, and coordinate complex dynamic movement patterns of the upper and lower extremities. This is only achieved by having good balance and stability.
Strength
Strength is defined as the ability for the body to exert the required levels of force to perform the functional movement at hand. A certain amount of postural strength is required to achieve the positions of the golf swing, while muscular strength is also required to execute the different
sequences of the golf swing efficiently and in the correct muscle firing patterns. This also provides a strong base on which power can be generated.
Power
Power is defined as the ability of the body to generate the greatest amount of force in a short amount of time. Muscular power is required in the golf swing for force summation and sufficient transfer of energy in order to generate club head speed.
Muscular Endurance
Muscular endurance is the ability of the muscle to perform a physical action repeatedly of a extended period of time without fatigue. Golf is repetitive in nature, and it is important that adequate muscular endurance is developed to prevent deterioration of muscle performance during practice or rounds which would greatly effect the golf swing mechanics and power generation, while increasing the risk of injuring your muscles and joints.
There is great importance in a golf specific fitness programme to prevent the negative effects of aging on the body and reducing the likelihood on injury. The aging process compromises the bodies ability to perform an efficient golf swing, but if the golfer addresses all key areas of golf fitness, then they will be able to continue to enjoy golf into their senior years, while returning there golf swing to a level achieved in younger years, or even elevate their golf to the next level.
