Easy Ways to Prevent Common Golf Injuries
As with any activity, if you are injured, it is best to seek the advice of a medical professional. In whole, golf is a relaxing sport.
An 18-hole round takes several hours and can put significant stress on the muscles and joints of the body.
Injuries are common for golfers who have not prepared adequately.
Golfers can experience injuries such as:
- Back – lower back pain as well as tight muscles in the upper back.
- Legs – knee and ankle injuries.
- Arms – golfer’s elbow and bursitis.
- Shoulders – bursitis, rotator cuff tears, tendinitis and more.
- Hands – wrist sprains, tendinitis and finger fractures.
To avoid these maladies, here are several preventative measures.
Swing smoothly and under control. Too many golfers try to “kill the ball,” swinging as hard as humanly possible. Swinging too vigorously is an easy way to pull a muscle.
The golf swing is unique — it incorporates a vertical motion as well as a horizontal motion. This allows golfers to hit a ball with power and accuracy at the same time.
However, it also means many muscle groups are being used. Incorrect timing and tempo can result in higher stress on wrists, arms, legs or back, depending on the type of swing used.
Proper posture is critical to allowing the body to flow freely through the swing and avoid overuse of individual muscle groups.
Relax the Muscles
A professional golfer swings a club in excess of 100 mph. Average golfers swing more in the neighborhood of 85 mph.
That is plenty of speed to hit a little white ball. There is no need to try to “muscle” the ball with extra force.
Relaxed muscles are fast muscles.
The way to develop speed is to relax as much as possible, and allow the body to swing the club efficiently and smoothly through the ball.
Additional Ways that may Prevent Common Golf Injuries include:
- Begin slowly. Before play, walk briskly in place to warm up the muscles and elevate the heart rate.
- Stretch. The body and torso are fully rotated in the course of the golf swing. Stretching beforehand allows the body to better accommodate this wide range of motion. Stretching also relaxes the muscles which in turn creates a smoother and faster swing.
- Strengthen the heart. Before a golf round on the weekend, take time during the week to engage in aerobic activity which will strengthen the heart. Try easy activities like walking or bicycling.
- Walk the course. In North America, riding golf carts are common. Consider pulling your bags in a pull-cart instead.
In the process, you will strengthen your leg and back muscles, as well as build up cardiovascular conditioning.
Golfers experiencing soreness or pain should avoid further activity and instead opt for rest and relaxation.
If pain persists, a medical professional should be consulted.
Golf is considered a low impact sport, but it still has dynamic motion which can result in injury.
Stretching, warming up, and cardiovascular conditioning are just a few of the ways golfers can prevent common golf injuries.
Here’s a short video to help you with golf stretching to improve your flexibility