Golf Season Yet? Play it Safe with These Tips
When summer arrives, golf courses begin to fill up with avid golfers. However, before you hit the links, you should take the time to prevent possible injuries. Golf Injuries can occur not only in amateur level athletes but also with professional golfers. Hence, the importance of preparing your body to play a round of golf.
The explosive nature of the golf swing can put a lot of force and stress on the body which can result in injury. Typical injuries can include:
- Back pain – The rotational stresses and the repeated bent-over stance from golf can put a lot of strain on the muscles of the back.
- Tendinitis – Commonly referred to as ‘golfer’s elbow’ where the common flexor tendon is inflamed and irritated can be caused by repetitive movements such as hitting a golf ball.
- Rotator Cuff Tear/Pain – This is pain in the shoulder or upper arm. Injuries such as inflammation or tears of tendons can occur through sustained traumatic forces from swinging a golf club.
- Hand/Wrist Injuries – The repetitive nature of the swing in golf can put the hands and wrists at risk of injury. Injuries can include inflammation as well as fractures like the hook of the hamate bone.
Technique and appropriate conditioning are important in limiting and preventing injuries from golfing.
Try spending 10 minutes stretching and preparing your body before golfing by performing the following warm up.
- Shoulder Stretch – pull your arm across your chest and hold for 20 seconds. Repeat for the opposite shoulder.
- Trunk Rotation – lying on a yoga mat, begin with your legs up and knees bent at 90 degrees. Slowly rotate to one side while keeping your back on the yoga mat. Hold for a few seconds and then do the same action for the opposite side.
- Wrist/Elbow Stretches – begin with your arm stretched out and pulling the fist downwards to stretch the top forearm region. Hold for 20 seconds. Then, with the palm facing out, pull the fingers upwards so the stretch is felt along the bottom of the forearm. Hold for another 20 seconds.
Having a good stretching program before golfing is key in limiting the risk of an injury. However, if an injury does occur, it is important not to ignore it but seek the help of a healthcare professional.
Golf Injuries Overview. Batt, M., Sports Medicine 16(1); 1993. 64-71