Why Is Hip Mobility the Number One Problem for Nashville Golfers?
When it comes to golf performance and longevity, few joints are more important than the hips. They need to move freely with a wide range of motion while also producing tremendous power. Without that combination, it’s nearly impossible to hit the ball far, consistently, and without breaking down over time.
But here’s the problem: hip limitations are the number one issue I see in Nashville golfers. Whether it’s mobility restrictions, poor motor control, or compensations that build up over years of play, the hips often hold golfers back from both performance and pain-free longevity.
So why do the hips so often fall short? In most cases, it comes down to three key issues: hip capsule tightness, pelvic positioning and postural changes, and faulty or compensatory muscle activation.
Why do we consistently work on the hip for Nashville golfers?
We usually have one of two cases. There is direct hip pain or closely related low back pain that require us to address limitations in the hip joint OR we have a priority issue elsewhere, like the shoulder, but in the comprehensive analysis we discovered hip problems that have not resulted in immediate or obvious pain yet. In the second scenario, we may prioritize other joints first, but we will always return to improve and integrate the full body to best equip the golfer for a high performing and pain free swing.
Problem 1- Hip capsule tightness
Often, when we think of muscle tightness as a restrictor of joint range of motion, but it is actually the tissue immediately surrounding the joint the limits its motion. At the hip, it is the hip capsule (the ligaments that surround and keep the hip stable in the joint) that create such major loss in range of motion. Typical muscle stretching will not address this, but instead we need to position the head of the femur into different regions of the hip joint while loading into and through the hip capsule. This is what is often missed in hip mobility training and rehab. Check out the videos below for ways to begin doing this…
Problem 2- Pelvic positioning and posture
You have probably been told or have felt like your posture is “bad”. This may or may not be true in general, but what I often find is an asymmetry or postural issue at the low back and pelvis that does not just add additional stress to the low back but will also limit the ability for the hip joint to slide and glide in the hip joint as it must to reach its true end ranges of motion. The most common postural limitation is the anterior pelvic tilt. Though this is more times than not a functional postural position, it is still related to a big loss on hip joint range of motion. When the pelvis is tilted forward and we try to exercise and golf from this position, we are not allowing the hip joint to slide and glide as it needs to as we coil and turn in the backswing and downswing. So how do we improve pelvic and postural positioning? Try these movement s below…
3. Muscle and motor control compensation
A major issue resulting in hip pain, tightness, and mobility loss is compensatory muscles taking over to create motion at the hip. A major example of this is tensor fasciae latae muscle, a stabilizer and abductor of the hip, taking over to create to hip rotation. Instead, the fibers of the anterior head of the glute medius muscle and other smaller internal rotators of the hip should be getting the call to control the hip through this rotation. Another is the hamstring and low back muscles taking over for hip extension when the glute muscles should be the priority muscle (also contributing to the anterior tilt from problem #2). So how can we address these muscles specifically to help improve our motor control and mobility at the hip joint? Try these movements below…
Closing
The hips are the true engine of the golf swing—responsible for both power and longevity. When they’re limited by capsule tightness, poor pelvic positioning, or faulty muscle activation, the entire swing breaks down, often leading to pain and inconsistency. On the other hand, when the hips move freely and generate force efficiently, they unlock distance, control, and a swing that holds up for years to come.
That’s why addressing hip health is never optional—it’s essential. Whether you’re already experiencing pain or simply want to prevent issues before they start, improving hip mobility, posture, and motor control should be a cornerstone of your training. Start applying the strategies outlined above, and you’ll not only play better golf—you’ll play it longer, stronger, and pain-free.
-Dr. Nick DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
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