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Home / Fitness and Health / Men over 40 can use monster walks to relieve hip pain while golfing

Men over 40 can use monster walks to relieve hip pain while golfing



Writer, fitness model and trainer Kirk Charles, NASM-CPT CES, knows that life can get more complicated as you age. But that shouldn’t stop you from being at the top of your game. He will help you answer the tough training questions that come with age so that you too can live to be over 40.

Some people say golf is not a sport. That’s what I thought when I was younger and played contact sports like soccer and basketball. Then I got older and injuries became a bigger risk if I mistook them a little too much for the younger guys. That̵

7;s when I became a golf fanatic. I played three to four rounds a week and went to the driving range almost every day. But like most golfers, I had a bad golf swing (I tried to imitate Tiger which was a really bad idea). Spine rotation, weight shifting, snapping left knee, twisting hips – I’ve tried everything in the book and paid a price.

The repetitive motion of the golf swing can cause a lot of injuries, especially if you believe you can be athletic and do anything. But you can’t be like Tiger, with poor mechanics and no specific golf training. The only problem I developed was left hip pain (I’m a right golfer). One day, about 15 years ago, I tried to get out of bed and my hip was completely closed. I was in severe pain and couldn’t stand up straight. To this day, I still have dull pain in my left hip, which sometimes makes it difficult to get out of my car or stand from a chair. It even locks itself in painfully from time to time. My belief is that I pushed my weight too aggressively onto my left side while internally rotating my left hip. After doing this carelessly thousands of times, an orthopedic surgeon told me it could have cracked my labrum.

After 15 years I still don’t have a definitive diagnosis for my left hip problem. Fortunately, I don’t need surgery, but there are a few exercises that will help a lot in my situation. One that I suggest is the Monster Walk, which strengthens the external rotators of the hip.

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To do the monster walk, first get up straight and tall. Take a few steps to your left with your feet pointing straight ahead with your knees above your feet, then take a few steps back to your right. That is the basic movement. You can make the movement more effective with a resistance band around your feet.

Simply stand on a resistance band with your feet about 30 cm apart. Hold the other end of the resistance band at about chest height with both hands. At this point, the resistance band should be triangular in shape, with each foot and your hands at each point. This is your starting position. Now, lock in your core, take a few steps to your left, and then back a few steps to your right while keeping your feet pointing straight forward. Keep the tension in the band constant.

Holding the resistance band at chest level mimics the upper body stress you would get from working in a front rack with kettlebells or dumbbells. They enforce core responsibility. To achieve even more hip and buttock activation, I like to add a squat. As you step your foot and plant, crouch, stand again, and bring your feet together.

This is an excellent exercise for strengthening those hips and alleviating or even overcoming any hip pain. I would try this exercise four to five times a week. For the side step, do five reps, doing at least 10 consecutive steps in each direction.

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