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Back to Basics

Roll to better golf

Thank you for the responses and questions regarding my column four weeks ago about rolling exercises. Many of my patients have been using these as well as part of our treatments and they are finding them both challenging and helpful.

As we head into golf season in the Okanagan, incorporating some mobility activities away from the golf course can be tremendously beneficial to help golfers lower their scores and avoid injuries while they are out there.


Golf Injuries

Golfing is not considered a high impact sport by any means and it is hard to imagine a lot of injuries occurring. Nothing could be further from the truth and Tiger Wood’s most recent setback this week with low back surgery have shown. Doing to the repetitive nature of golf and the fact that is a unilateral sport (always the same side), and that it can be a forceful activity a number of injuries can occur. Among the injuries that are most common are:

  • Low back strain/sprain
  • Lateral epicondylitis (tennis elbow)
  • Rotator cuff
  • Wrist sprains

Some of the injuries in golf can be attributed to the fact that it is repetitive in that you can be doing the exact same thing well over 100 times in a 4-5 hour period. If you end up doing this a couple times (or more) per week, the strain on your body is considerable. If you don’t have required mobility or strength to cope with these demands it will catch up to you quickly.

The majority of people that I see with golf injuries related to the low back, hip or shoulder areas are because of underlying mobility problems. As part of treatment in my office, helping patients to address these problems on their own is an empowering tool for them. Providing them with a daily mobility prescription is likely one of the most important things I can do.

The Selected Functional Movement Assessment (SFMA) is perfectly geared towards golfers in order to be able to select the most specific activities that will be helpful. These protocols are used by the treating medical providers of the PGA tour and are the foundation of the Titleist Performance Institute.

The rolling activities that I have discussed in previous articles are a core activity for mobility problems with patients. Today I will include two more rolling videos that initiate movement with the lower extremity as opposed to the upper extremity that were presented in this column.

Rolling – Lower Body Back to Front

Rolling – Lower Body Front to Back

These rolling exercises can be done as a warm up for golfing to help create the necessary mobility and muscle recruitment that you will use while swinging the club. Spending 5-10 minutes completing these activities will be far more advantageous than completing static stretching. As always it is best to consult with a health professional that is skilled in assessing these movement patterns to help you determine which is most applicable.

Read more Back to Basics articles


About the Author

Dr. Nimchuk is one of a few full body certified Active Release Technique practitioners in the Okanagan Valley.  It has become known as the gold standard treatment for soft tissue injuries in athletics with almost every professional sports team in North America retaining the services of an ART certified Chiropractor.  Dr. Nimchuk has had the opportunity to work with many professional, Olympic and Ironman athletes.  ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART.  Dr. Nimchuk employs many different chiropractic techniques including manual and instrument adjusting along with ART.

In addition to private practice, Dr. Nimchuk is a frequent speaker and consultant to business organizations on topics such as ergonomics and workplace health.  Dr. Nimchuk is also registered as a Certified Exercise Physiologist with the Canadian Society of Exercise Physiology and has worked in many high performance and rehabilitation settings.

As part of his ongoing commitment to health and fitness, Dr. Nimchuk is a clinic instructor for marathon and 1/2 marathon clinics at the Kelowna Running Room and is also the Okanagan evaluator for the RCMP Physical Abilities Requirement Evaluation (PARE test).

To learn more about Dr. Nimchuk's treatments or to schedule a consultation, visit his website at or call 250-860-2212.


The views expressed are strictly those of the author and not necessarily those of Castanet. Castanet presents its columns "as is" and does not warrant the contents.

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