Improving Stability Often Requires Improving Mobility

By Jim Fanara, CSCS

 To generate power in the golf swing or any sports movement, joint stability is essential.

 Injuries are one way that joints become unstable.

 For example, multiple shoulder separations can stretch connective tissue, reducing the force needed to separate the joint again.

 However, injuries are not the only cause of joint instability.

  Limited range of motion in a joint can also create instability.

 For instance, limited external rotation in the hips can destabilize the knee joint during running. Lack of hip external rotation can cause the knee to collapse inward with each step. The valgus knee position increases the risk of an ACL tear as the forces of a direction change or deceleration stretch the ACL beyond its limits.

 In the golf swing, stiff hips can cause joint instability in the lower back.

 If the hips are stiff, increased rotation in the lumbar spine often  makes up for the lack of hip rotation.  But lumbar vertebral joints are not set up to create a lot of rotation. The more rotation you place into the lumbar spine the more likely it is that one or more joints will become unstable.

 Here’s why.

 If stiff hips, repeatedly over years of practice and play, drive excess rotation into the lumbar spine  then lumbar disc walls will weaken eventually causing a rupture and bulge.

 When this happens, there is not only pain, but the bulging disc also loses the capacity to limit movement, a key function of the disc. The excess movement in the vertebral joint with the bulge causes further destabilization and damage, stretching ligaments and damaging boney structure of the joints.

 It's like driving a car on underinflated tires.

 Most of the golf swing rotation should come from your hips, t-spine, and shoulders.

 The more rotation you place into the lumbar spine the more likely it is that one or more joints will become unstable leading to pain and injury.

 Mobility is an important component of stability.

Without sufficient movement options, compensating movements may be used, which can destabilize joints and increase injury risk.

 If you’re stiff, improving joint stability might start with improving joint mobility.