“Walking the course
helps to keep our abs and
glutes engaged. Golfers
need strong glutes and
abs for a stable, powerful
swing and to protect
their spines from injury.”
–Chrissy Griffiths
golf professional at Ford’s Colony Country Club
and fitness director at Fredericksburg Country Club
• Walk with good posture. Keep your
head up, shoulders down and back, and
your core engaged.
• Flex your abs and butt cheeks often.
This improves muscle fiber activation,
which can have an immediate impact
on your stability.
• Perform some stretches for your hips,
back and shoulders throughout your
round. This will significantly impact
your ability to maintain good posture,
stability and flexibility throughout
your round.
Good posture
is key to injury
prevention.
to weak abs and glutes, two muscle groups
that are essential to on-course success.
“Walking the course helps to keep our
abs and glutes engaged,” she said. “Golfers
need strong glutes and abs for a stable,
powerful swing and to protect their spines
from injury. The longest hitters have strong
glutes—they’re simply the powerhouse of
your swing.”
Prolonged sitting does the exact opposite.
Spend too much time sitting down, and your
glutes and abs will become weak and deactivated,
which limits hip and back mobility
and causes shorter drives, longer approach
shots, and potentially, higher scores.
POSTURE & INJURY PREVENTION
Although the benefits of walking probably
outnumber the total number of strokes in
your last round, we know one of the biggest
reasons golfers choose to grab a cart is that
they don’t want to—or can’t—carry a heavy
bag. Today’s golf tech makes it easier than ever
to ditch the cart and take a hike. Pushcarts
and even remote carts are readily available,
and can each be outfitted with umbrella clips
to help minimize potential sun exposure.
Regardless of your choice to walk or ride,
Griffiths offered a few tips to help keep the
physical aspects of your game in check and
reduce your risk of pain and injury:
FUEL FIRST
Of course, walking a round takes longer
than riding, so you’ll need to make sure
your body is adequately fueled and hydrated
throughout the day. After all, you’ll chalk
up more than 10,000 steps over three to
four miles of play.
“Don’t skip breakfast on the day of your
round, and drink a large glass of water shortly
after you get out of bed in the morning,”
Griffiths said. “Then, eat a well-balanced
meal with carbs, protein and some fat (preferably
from minimally processed foods)
an hour or two before you play. Halfway
through your round, have a light snack—like
fruit, nuts, jerky or a good nutrition bar—
that includes some carbs and protein.
“The more you sweat, the more fluid
and electrolytes you need, so make sure
you’re staying hydrated with water and an
electrolyte-replenishing beverage—either
a sports drink or water with a pinch of sea
salt added to it.”
Above all, have fun, Griffiths said.
“Golf is a special game with good company
and beautiful scenery that can be
enjoyed like no other,” she said. “When
you walk the course, you have more time to
socialize, connect with friends and family,
relax, and get the ball to the hole.”
vsga.org S EPTEMBER/OCTOBER 2020 | V IRGINIA G OLFER 37