MOVE
Posted July 27, 2018
Golf season is in full swing. But is an injury or pain keeping you from the course?
Golf is a sport, and golfers, like any athlete, need to be in shape to play well and reduce the risk of injury. The most common golfing injuries are to the muscles, joints and tendons in the back, shoulders, elbows and wrists, with the back being the number one site of injury. Professional golfers are more likely to suffer from overuse injuries, while the typical amateur's injuries are more acute and can be caused by:
If you have an injury or experience pain and cannot play your favorite game, your first step is to determine the cause. Maybe you spent all winter watching golf on television and as a result are out of shape? Maybe you pulled a muscle because you didn't warm up before swinging hard on the first tee? If you are injured or out of shape, check with your health care provider to treat the injury or to ensure your health is good enough to start a fitness program.
A proper fitness program for golfers includes an aerobic activity (walking, running, biking) at least three times a week. After all, golfers who walk an 18-hole course typically put on between 6 to 8 miles per round.
In addition, your routine should also include strength training. Not only will this improve your fitness in general, but it may lower your golf score.
Be sure to start your round of golf with a proper pre-game warmup. Do at least 10 minutes of activity, such as a brisk walk. Then add some stretches for your hands, wrists, forearms, elbows, shoulders, spine and pelvis. Swing your golf club a few times slowly and gradually increase your range of motion and speed of your swing.
One of the best ways to treat or prevent a golfing injury is with regular stretching. Stretching can help rehabilitate an injury and increase your flexibility. Some of the best stretches are done on a foam roller. When you use a foam roller, roll slowly about one inch per second to get the most benefit. In addition, do not use the foam roller directly on your lower back as this can cause injury. Instead, work your upper back, hips and gluts (buttocks). If, while rolling, you find a sore spot, pause for 30 seconds on that spot.
If you don't have a foam roller, there are alternative stretches that can help.
Get help
These stretches will help if you are trying to recover from or prevent an injury, or are trying to improve your fitness. But if your problems are caused by incorrect swing mechanics or a bad grip, you may want to see a golfing pro to help you refine your technique.
Golfsmart
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