By: Neil E. Wolkodoff, PhD
Y ou have likely played quite a bit of golf this time of year. Feeling recovered and fresh for the next round is key to finishing the season well. While massage has been touted as the incredible fix for almost everything when the kinks set in, how does it fare for golf?
Regular golf has some physical and mental results that could improve human function. First, the golf swing requires a specific posture, and that can increase stress on the back and core. The golf swing is a relatively slow take back one direction, then an accelerated ball strikes the other direction. One must be more powerful in the follow-through to express maximal distance via acceleration. The time it takes for a golf round means the activity is not maximal but repeated with precision over a four-hour-plus period. Muscles become over-used, and the body gets out of balance from the golf swing movement.
Golfers are going to have general fatigue and tight muscles in spots. Part of that result is the golf stance; another factor is the dynamics of the golf swing. And even if a golfer is following a good physical protocol, there are times a difficult round or consecutive rounds push the body over the edge.
Massage is one avenue to restoring the body to a symmetrical, tension-free state. Supporting research on the benefits of massage is moderate at best. It works better for repetitive movement activities like golf or cycling versus very strenuous sports like professional basketball.
Because there are various massage forms, and training and application differ by the practitioner, it is difficult to evaluate the research and even personal experience. While a small amount of research has attempted to quantify and standardize practices, that has likely fallen short when assessing the scientific rigor of a particular treatment or technique. In personal terms, it may take two or three different therapists to find one that can make the application specific to your needs.
As golf is a sub-maximal, repetitive activity, the evidence is good that massage will likely positively restore certain functions. For example, the hamstrings or back of the upper leg, the shoulders, and the back are all used repetitively in the golf swing. Massage is likely to decrease tension in these areas.
A forgotten benefit of massage is that you are in the moment during the massage. As a muscle group is worked, it is difficult to think about past rounds or the day's stress. Runners often experience temporary cognitive dissociation or having the physical aspects of the run and path literally take them away from the thoughts and cares of daily life. This has been poorly studied in massage; however, logic would conclude that golfers will simply lower their general tension or stress level by focusing on the massage in progress. The body-mind connection simply gets the golfer to relax, which is a positive for golf performance.
There are seven major types of massage. Not all have the same approach or benefits for golf. A good massage therapist will have training and proficiency in all forms and can mix and tweak a routine for specific results. In general, Swedish massage is best for stress reduction.
Deep tissue techniques are good after repeated rounds, like a tournament where the muscular system has been repeatedly stressed. As deep tissue is rigorous, it is best to perform this after golf rounds, then rest that day and maybe another and resume golf the day after. This allows any tissue disturbance to heal. If flexibility after repeated golf is an issue, a myofascial release protocol will increase movement in the muscle layer below the skin. Certain muscle groups, like the back of the lower leg may benefit from using a foam roller device for this purpose. Using this technique will require a bit of floor space and practice.
Before you jump into a massage, you must identify the things that are not optimal so the therapist can focus on your needs. You can look for a certified therapist using the American Massage Therapy Association search tool.
Having time for a traditional massage can be an issue for golfers considering the time it takes to practice and play during a week. The time crunch answer is a massage chair at home. The key consideration with a massage chair is both time getting to a facility and the fact most massage chair programs are 15 minutes.
They have radically improved over the last 20 years, and their functions have exponentially increased. For example, upper-tier chairs measure the individual's back and neck tension and adjust the massage parameters accordingly.
Chairs now have a variety of programs that work head to toe and allow you to dial up or down specific areas like the lower leg, forearms, shoulders, and just about every muscle group. Mechanical chairs are like other devices regarding a price/benefit relationship. A $3K chair will provide a good basic massage, with a $6K chair having roughly three times as much versatility and recovery punch. Once you get to $12K and above, expect the chair to do amazing things and be light years ahead of the lesser-priced options and what was available even five years ago. It is best to try chairs at a specialized store where they sport a variety of options.
With data collection of users and athletes concerning recovery goals, some chair companies have designed specific chairs around restoring function. One should take off their shoes, wear loose clothing and try the options to get a solid evaluation of the chair in question. Then what you need and want becomes obvious. Another overlooked benefit of a massage chair is you can perform a 15-minute session before heading to the course, likely decreasing your tension and increasing flexibility.
Another factor to consider about massage and golf is the interaction with your physical training program. The more the body is in balance, the less likely a round of golf will put you so out of whack you are using a scooter at the grocery store. A good start for golfers in-season is ensuring both sides of the body train equally. For example, if you perform three sets of a chest press exercise, perform three sets of a rowing exercise. This will go a long way in keeping golf optimal and not a debilitating experience. You still might benefit from massage, yet the balanced body is less prone to the unequal stresses of golf.
I relish a good massage, but time is my issue. I have a massage chair at home. Once or twice per week with a selected program is the recovery pathway that suits my needs. Like most golfers, I have more time and can opt for a traditional massage when traveling.
Neil E. Wolkodoff, PhD, performs research on golf and sports, and provides programs to improve human performance and health. He has worked successfully with PGA, collegiate and junior golfers over the last 25 years. Neil is the Medical Program Director for the Colorado Center for Health & Sports Science.
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