To quote the late great Arnold Palmer, golf is the greatest game mankind has ever invented. However, golf is a physically demanding sport that can put a lot of stress on the hips. Golf hip pain is a common issue among players of all ages, caused by a variety of factors, including muscle strain, bursitis, and arthritis.
This article explores the reasons why golfers suffer from hip pain, what you can do to help prevent hip pain when golfing, and the role that AV can play in making sure your game is as energised and pain free as possible.
The Basic Anatomy of the Hips
The hip is comprised of a ball-and-socket joint that connects the thigh bone (femur) to the pelvis. It is one of the largest and most complex joints in the body.
Components of the Hips
The Femoral Head
This is the rounded end of the thighbone that fits into the hip socket.
The Acetabulum
This is the cup-shaped socket in the pelvis that the femoral head fits into.
The Labrum
This is a ring of cartilage that surrounds the acetabulum and helps to deepen the socket.
The Ligaments
These are bands of tissue that connect the bones of the hip joint and help to stabilise it.
The Muscles
These are the tissues that control the movement of the hip joint.
Hip Movement
Flexion
This is the movement of bringing the thighbone towards the chest.
Extension
This is the movement of straightening the leg.
Abduction
This is the movement of moving the leg away from the body.
Adduction
This is the movement of moving the leg towards the body.
Rotation
This is the movement of turning the leg inward or outward.
These form the foundations of human movement that allow us to walk, run, jump, and (most importantly) swing a golf club.
How the Hips are Used in the Golf Swing
The hips are arguably the most important joints in the golf swing, which is why golf hip pain can be so damaging to a consistent game. Responsible for generating and transferring power, the hips also help to stabilise the body through impact.
You can see from this simple breakdown just how crucial healthy and pain-free hips, with good mobility, are to the golf swing.
Backswing
In the backswing, the hips rotate back and away from the target, allowing the golfer to coil up and build up power. Healthy hips will rotate smoothly and evenly, without any jerky movements.
Transition
The transition is the moment when the golfer starts to move from the backswing to the downswing. This is a critical moment in the swing, and the hips play a major role. Healthy hips will rotate forward as the golfer starts the downswing.
Downswing
In the downswing, the hips continue to rotate forward. Healthy and mobile hips allow for a smooth and natural movement.
Impact
At impact, the hips are fully rotated forward. This helps to ensure that the clubhead is square to the target at impact. Often a “pull” or “push” is the result of dysfunctional rotation of the hips.
Follow-Through
The hips continue to rotate forward through the backswing, allowing you to hold a good posture and watch your ball fly straight at the flagstick!
Causes of Golf Hip Pain
Muscle strain
This is the most common cause of golf hip pain. It occurs when a muscle is stretched too far or torn. The muscles that are most commonly affected in golf are the hip flexors, which are responsible for lifting the leg up towards the chest, and the hip abductors, which are responsible for moving the leg away from the body.
Bursitis
This is inflammation of a bursa, which is a small sac of fluid that cushions the joints. Bursitis can occur in the hip joint due to repetitive motion or overuse. The bursa in the hip joint is located between the thighbone and the hip socket. When this bursa becomes inflamed, it can cause pain, swelling, and tenderness in the hip.
Arthritis
This is a condition that causes inflammation of the joints. It can affect the hip joint, and can cause pain, stiffness, and swelling. The most common type of arthritis that affects the hip is osteoarthritis. Osteoarthritis is caused by the breakdown of cartilage in the joint.
Symptoms of Golf Hip Pain
The symptoms of golf hip pain can vary depending on the cause. However, some common symptoms include:
- Pain in the hip, groin, or thigh
- Stiffness in the hip
- Difficulty walking or rotating the hip
- Weakness in the hip
- Pain that worsens with activity and improves with rest
- Pain that worsens at night
Treatments for Golf Hip Pain
The treatment for golf hip pain depends on the cause. However, some common treatments include:
Rest
The first step in treating golf hip pain is to rest the hip. This may mean taking a break from golf, or limiting your activity.
Ice
Applying ice to the hip can help to reduce pain and inflammation.
Compression
Compressing the hip with an elastic bandage can also help to reduce inflammation.
Elevation
Elevating the hip can help to drain fluid from the area.
Physical therapy
Physical therapy can help to strengthen the muscles around the hip and improve flexibility.
Natural Remedies
Experiment with natural supplements like turmeric, bromelain, ginger, and fish oils, all of which are renowned for their anti-inflammatory and pain-relieving properties.
Surgery
In rare cases, surgery may be necessary to repair a torn muscle or cartilage in the hip joint.
Additional Ideas to Reduce Golf Hip Pain
In addition to the treatments mentioned above, there are a few other things you can do to help relieve golf hip pain:
- Lose weight: If you are overweight or obese, losing weight can help to reduce the stress on your hips.
- Stretch regularly: Stretching the muscles around the hip can help to improve flexibility and reduce pain.
- Strengthen your core: A strong core can help to support your hips and reduce pain.
- Improve your golf swing: A proper golf swing can help to reduce the stress on your hips.
Simple Exercises for Preventing Golf Related Hip Pain
Here’s a very simple routine you can use a couple of times a week to help keep your hips strong and mobile for golf and prevent golfers hip pain. Why not use them as a warm up before you hit the first tee!
Hip circles
Stand with your feet shoulder-width apart and make small circles with your hips. Do this clockwise and counterclockwise for 30 seconds each.
Knee to chest
Lie on your back with your knees bent and your feet flat on the ground. Bring one knee up towards your chest and hold it there for 30 seconds. Repeat with the other leg.
Hip bridges
Lie on your back with your knees bent and your feet flat on the ground. Raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for 30 seconds.
Bird dog
Get on your hands and knees with your back straight. Extend one arm forward and the opposite leg back. Hold this position for 30 seconds. Repeat on the other side.
Single-leg Romanian deadlift
Stand with your feet hip-width apart and hold a dumbbell in each hand. Bend forward at the hips, keeping your back straight, and lower the dumbbells towards the ground. Keep your front knee slightly bent and your back knee straight. Do not let your back round.
AV for Golf Hip Pain
While Dr Mark Bulls recent study states that wearing an AV wristband increases a golfers clubhead speed, we also have many testimonials and reviews from AV users reporting significant improvements with their hip pain.
As a family we can highly recommend AV, my daughter also wears one and it’s helped with her hip and shoulder aches and pains and her balance has improved.
AV wristbands interact with the body’s bioelectrical field and potentially promote a more harmonious internal environment by negating the effects of electro pollution from EMF, 5G, and RF.
It is also suggested that ATP production is enhanced, making for a healthier, well- balanced, and more energised human being.
We invite you to look at our review section, where you will find page after page of delighted customers reporting physical and psychological improvements. These range from ailments like arthritis, vertigo, anxiety, and rheumatism, to general feelings of good health, wellbeing, and positive energy.
To buy an AV wristband click here
Conclusion
Golf hip pain can be a frustrating and debilitating condition, but there are a variety of treatments available that can help to relieve pain and improve function. If you are experiencing persistent hip pain despite the above protocols, it is important to see a doctor to get a diagnosis and discuss treatment options.