Don’t Ride, Walk

photo credit: SouthAsiaGolf   Flexibility and eyesight suffer the most as we get older.  Loss of muscle tone can be an encumbrance but it doesn’t mean all hope is lost.  Seniors can compensate in several ways.

More exercise and better equipment can make up for the loss of flexibility.  Rather than ride a cart, walk, however, if you cannot walk 18 holes, walk every other hole, just walk more often.  Carry two or three clubs to eliminate time consuming walks to and from the cart. 

1)  Allow your left heel to come off the ground during your backswing, this creates a better turn.  2)  Bend your left arm slightly when taking the club back which will create a longer backswing.  Both of these can make up for loss of flexibility.

Golf Swing for Seniors

photo credit: diskychick   As we grow older, our muscles  lose their elasticity.  Over-stretched muscles can create injuries and result in a loss of swing power.  Other than exercise there are other things that can be done during the swing itself:

A.  Wrist-break -  On the backswing, once your club is about one foot from the ball, start breaking your wrists.  B.  Ball Position – Play the ball off your left heel on drives and catch it on the upswing for greater height and distance.  C.  Don’t Sway – Make a full turn on the way back but don’t sway.  D.  Solid Left Side – Maintain a solid left side by maintaining sufficient weight on your left leg during the swing.  E.  Release - turn your wrists over through impact for maximum distance and accuracy.

Senior Golf

photo credit: Lisa Sanderson   Golf is one of the only sports that anyone can play well past the age of retirement.  The key is to stay healthy by getting plenty of rest and exercise.  Believe it or not, your handicap should drop as a senior.  The reason is that there is more time to spend playing  and practicing in a person’s later years.

Tips:  (A)  Stick to your pattern of play, if you fade or draw the ball or even hook or slice, don’t try to change, just go with it.  A swing change late in life can be very detrimental to your game and happiness on the course.  (B)  Use the correct equipment to compensate for the slowing up of muscles and reflexes.  (C)  Make sure you get fitted for your clubs.

Treating Blisters

photo credit: Daniel Morris   Blister Treatment Tips:  1)  With a sterile needle, drain the blister but make sure you pierce the side of the blister and not the center.  The layer of dead skin in the middle should be left intact.  Dab an ointment on the entire area.  2)  A blister on a finger or between your fingers can be bandaged which will provide ample protection and comfort.  3)  “Moleskin” is a product that can be cut to fit any area and is ideal to use for blisters on the palm of the hand.  4)  Tincture of benzoin, which is an antiseptic liquid, can be applied to blisters on the palm or heel of the hand.  5)   Try padded bandages or a product called OpSite, to cover the raw area/s.

Painkillers for Golfers

photo credit: Rennett Stowe   IBUPROFEN (Advil):  Use for muscle soreness in backs, knees etc.  Bad for your kidneys if maximum daily dosage exceeds 3 weeks.  NAPROXEN (Aleve):  Use for joint pain and arthritis.  It makes the eyes more sensitive to bright light and increases the risk of sunburn.  ACETAMINOPHEN (Tylenol):  For headaches and hang-overs.  Bad for your liver if daily dosage of 4000 mgs. are exceeded.  ASPIRIN:  (Bayer):  Great for dull pain.  Helps prevent heart disease and strokes.  Bad for a sensitive stomach.  Do not take the recommended daily dosage for more than a day or two. 

Generally, it’s best to weather thru mild aches and pains and take medication only if absolutely necessary.  Inserting any chemical into your system can have detrimental effects on your immune function and general good health.

Protecting Your Skin

photo credit: dichohecho   Gels and sprays are best.  The non-greasy Coppertone Sport is ideal.  If you like lotions, consider Proderma, Blue Lizard, MenScience TiO2 and Sundurance MLT.  Sunblock lasts just two hours, re-apply every two hours.  Use generous amounts.  Focus on the ears, nose, scalp and lips which are highly susceptible to cancer.  Wear a hat to protect your scalp and lip-balm for lip protection. 

SPF 15 is the absolute minimum, the higher the better.  Prevent UVA and UVB rays.  Use blocks that protect against both types of ultraviolet rays.  Cloudy days can produce serious burns.  If you do get burned keep it moisturized to avoid rashes, scabbing and permanent scarring.  Wear UV protective clothing, which can be purchased at stores like Cabela’s.

Cancel Your Membership to Fat City

photo credit: ren_byrd   We all know that Americans are getting fatter by the day.  This does not exclude golfers.  If you are a member of Fat City and play golf, you need to think about losing weight and lowering your handicap.  it may seem like a huge task but whatever it takes is sure better than taking a ride on the “deep 6 express.”

Here are 5 rules for losing weight:  1)  Stop drinking soda and beer and drink plenty of water.  2)  Cut way back on processed foods.  3)  Instead of gorging yourself at three meals, eat 5 or 6 small meals per day (it’s even more fun).  4)  Eat starchy foods only after vigorous exercise.  5)  Eat plenty of fruits and veggies.  Now don’t complain – just go do it !

Avoiding Swing Injuries

photo credit: mscaprikell   Senior golfers are prone to more frequent swing injuries.  The tendency is to swing harder to compensate for the natural loss of distance caused by the aging process. 

To help prevent injury try swinging a club that is heavier.  Use masking tape and tape a golf ball to the face of a mid iron.  Do as many daily swing repetitions as you can to tone muscles used in the swing.  Once you get on the course there will be a noticeable difference in club-weight which should result in more shot distance.

Another good exercise is to swing a club with the handle away from you.  Alternate from one hand to the other then use both hands.  Make sure that the “whooshing” sound the clubhandle makes, is loudest in the impact area near the ground.

Sun Damage

photo credit: mollybob   Golfers need to be reminded that playing a game that is so much fun can be hazardous.  An average round takes 3 1/2 to 4 1/2 hours which means consistent exposure to dangerous UV rays. 

Science has discovered that 30 minutes of sun per day increases Vitamin D levels and actually decrease the likelihood of cancer.  On the other hand, more exposure increase the risk of cancer significantly.  There is one simple answer, sunscreen.

Putting on a significant layer of sunscreen (at least SPF 45) is the best solution.  It should be used on all exposed portions.  Since sun can easily penetrate clothing, wear sun resistant shirts and a hat with a wide brim.  Don’t become a statistic, make the effort to protect yourself, you and your family will be glad you did.

Good Balance

photo credit: hbp_pix   The kinetic chain of balance starts with your feet and progresses up to your torso.  Balance is the key in striking the ball solidly, shot after shot.  

The follow-through will tell more about a golfer’s balance than any other part of the swing.  Being out of your set-up position at the finish of your swing, is a tell-tale sign of poor balance.  We’ve all found ourselves, at one time or another, finishing out of our own original footprints.

Every golfer should develop a plan to work on balance from the bottom up – feet, ankles, knees, hips and finally the spine.  You can work on balance by standing on a balance disc which can be purchased in many fitness retail centers.  Good balance will allow your body to focus entirely on the golf swing for more power and accuracy.

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