“Good foot action is the mark of an accomplished golfer. All timing, distance, and direction comes out of the lower body with the feet leading the way.” — Jack Nicklaus, Golf Legend
The distance of a typical golf course is approximately 3 1/2 to 4 miles. This does not take into account the extra distance you walk between the green and tees or around each hole. This will add an additional 1 – 3 miles onto that distance if you are walking the entire course. The way your feet feel can affect your timing and balance. This can directly impact your swing and your scorecard.
During the golf swing the body acts as a whip rotating around the lower body. The ultimate power of a swing begins with the feet pushing against the ground. The ball of the lead foot (the foot closest to the target) pivots and provides a built-in shift in movement to enable the hip to fully rotate around a fixed leg position. This helps to drive the golf club through the swing. Each foot moves differently during a golf swing, the back foot must allow for more pronation during the follow through of the golf swing than the front foot. This motion repeated over an extended period of time can easily lead to golf related foot injuries.
The fundamental purpose of the golf swing is to amplify both the distance and acceleration of the ball. The lower body must serve as the foundation for the upper body during the rotation required for the backswing. Foot position, motion and how weight gets distributed will have a direct effect on weight transfer, the body’s ability to rotate and the ground reactive forces (the force exerted by the ground on a body in contact with it). All of these factors will generate speed, energy, and efficiency.
A sound golf swing is composed of three phases:
Set-up phase: The setup is the only phase of the swing that a golfer can consciously control. Your weight should be evenly distributed on both feet with slightly more weight on the front part of the foot as you lean over, and slightly more weight on the inside balls of both feet.
Takeaway or backswing phase: The front part of the foot should pronate (your ankle and arch rolling or tipping inwards slightly), placing more pressure on the inside of that foot while the back foot stays stable as it receives more weight. The front of the foot and heel may come off the ground and place more pressure on the ball of that foot. This is necessary to promote a full shoulder turn. Shifting weight to the outside leaves you susceptible to a common error in swing, the dreaded “sway”. Completion of the back swing places the weight on the back foot, evenly distributed between the front of the foot and back of the foot, with the weight remaining on the front of the foot to roll to the inside. Maintenance of proper foot alignment on the back swing is critical for control of the downswing and contact position.
Downswing phase: The weight will rapidly shift to the front of the foot until impact when the weight should be evenly distributed between the feet again. There is a side shift of the hips and knees during downswing that continues through impact and will continue slightly into the follow-through phase. Momentum brings the heel of the front foot down and follow-though naturally causes a rolling of the back foot to the inside and the front foot to the outside. During the follow-through phase, the front foot supinates (your weight rolls onto the outer edges of your feet) and the back heel comes off the ground with the weight of the back foot being placed on the big toe.
Here are some tips that may prevent or reduce your discomfort while playing:
1. Know your limits. You may not be able to walk 18 holes comfortably. Consider only playing 9 holes at a time. You may also consider renting a cart. However, it has been documented that applying the parking brake on the cart repeatedly can cause a tendinitis on the top of the foot. This is especially true on hillier courses. If the brake is causing some top of the foot symptoms, consider rotating driving responsibilities with your golf partner every other hole.
2. Wear good shoes. Your ideal golf shoes are a comfortable pair of soft-spiked golf shoes. This type of shoe prevents your foot from sliding too much during your swing. By limiting this motion you can decrease joint strain and your risk of injury is also reduced. Always try on your new shoes after a round of golf or late in the day because feet are largest at these times. Wear the socks that you will play golf in to try on the shoes. Make sure that the shoe fits when you try it on. Shoes do not break in! If they don’t fit well in the store they will not fit well on the course. Check the fit by having one thumbnails length between the longest toe and the end of the shoe. The width should be checked at the ball of the foot and should be snug, but not tight. The foot should sit deep enough in the shoe so that the heel and the middle part of the foot cannot slip. The foot slipping can be a problem in golf because of all the side-to-side motion that is required.
3. Orthotics. For some golfers with certain structural and mechanical problems with your feet, they may need a good pair of insoles or custom orthotics. An insole or orthotic helps to support, stabilize, and balance your feet throughout the swing. Researchers have shown that the use of custom orthotics on a continual basis increases club head velocity. Club head velocity is associated with weight transfer to the outside of the lead forefoot in amateur golfers. Wearing footwear or orthoses that shift the weight forward and to the outside edge could help increase club head speed. An orthotic that id made to elevate the heel and provide arch support will facilitate this weight shift.
4. Ankle bracing. If your ankles are weak causing some excess motion on your back leg during the swing, using an athletic ankle stabilizing brace when you play may be beneficial.
Remember…. with all recreational sports/hobbies, the key is having fun!
Lori DeBlasi, DPM
Dr. Lori DeBlasi is a board certified podiatrist at Family Foot & Leg Center at the 21401 Corkscrew Village Lane, Suite 4, Estero office.
She is accepting new patients. To make an appointment, call 239-430-3668 or visit www.NaplesPodiatrist.com.
21401 Corkscrew Village Lane, Suite 4,
Estero, FL 33907
(239) 430 – 3668 (FOOT)
www.NaplesPodiatrist.com
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