Reduce your golf injury risk

Golf is the pastime of millions of people. It’s a game that can be played by people of any age, including seniors and can be good for your overall fitness level especially if you decide to walk the full 18 holes. However, injuries can and do occur and they can be disabling in nature. But with the proper preseason preparation, you can help reduce the risk of injury and make sure you have a great summer out on the links.

Today’s professional golfers are leaner, fitter and stronger than ever before. They’ve recognized that an exercise program designed specifically for a golfer can help improve their game.

A proper off-season exercise program is one that improves your overall strength, flexibility and endurance, while not hindering the golf mechanics. A good exercise that can be done during the off-season to help develop your strength is called the Golfer’s Torso
Rotation - see page 2. It is also a good pre-round warm-up exercise.

There are many misconceptions about resistence training for golf. Golfers fear that strength training will cause them to bulk up, lose flexibility and lose the feel for the swing. A good program will train your muscles in a functional manner, and improve dynamic muscle flexibility. Strength training will also develop more balance and improve body mechanics.

Injuries are quite common in golfers and can occur to the back, shoulders, elbows, hips and knees, or just about anywhere. These injuries are often “overuse” syndromes like tendinitis and bursitis, or
can be traumatic injuries like sprains and strains. It is important to develop good Golf Injury Reduction Etiquette. Golf Injury Reduction Etiquette includes four components. 1) Warm-up, 2) Good Golf Technique, 3) Proper Equipment, 4) Train and Treat. By sticking to these four components, you will have a season of pain-free play and, as an added bonus, your game will probably improve.

Warm-up

Most amateur golfers warm-up by running from their cars to the clubhouse to the tee box, take a couple of practice swings and off they go. By developing a proper warm-up technique you not only prepare yourself properly for your round of golf but might also play better. Before each round you should do a series of stretches for your neck, back, shoulders, arms and legs. It is also suggested to go through a series of short range to full range practice swings.

Good Golf Technique

Taking a lesson with a professional instructor is a good way to reduce your risk of injury by helping you correct faulty alignment and technique, not to mention improve your swing.

Proper Equipment

Make sure your clubs are in good shape and are of the correct length and weight for you. Wear proper ly fitted shoes to avoid blisters and other foot related problems. And don't forget the weather when choosing what to wear. Be ready for the element swhether hot, cold, rain or sun.

Train and Treat

Do some off-course training like walking or biking to improve endurance, and treat all injuries promptly. Letting that pain in your elbow drag on may exacerbate the injury, the pain will increase and you will also alter your swing, affecting your game and making your golf experience less enjoyable.

So, as you swing into this year's golf season remember that injuries do occur, but there are ways to prevent them. Begin the season progressively, especially if you haven't done any off-season conditioning; make sure your clubs are adjusted properly; do some off-course conditioning like walking or biking; and warm-up properly before each round.

Golfer's Stand & Lean Torso Rotation

The objective of this exercise is to coordinate and strengthen the torso with minimal rotation from hips during the golf swing. Care should be taken if you have underlying muscles imbalances of the abdominal and spinal muscles and if you have restricted spinal movement.

Exercise description:

Create a stable base with your legs & hips, forming a golf-type position. Bend forward from waist maintaining spinal alignment. Right and left arms are pointing to the floor. Begin motion by sweeping left arm to sky as torso rotates to left like in a golf swing. Left arm is perpendicular to trunk as arm sweeps upward. Return left hand to touch right hand. Repeat for reps to same side, and then switch directions.

Areas of awareness: maintain good spinal alignment, maintain arms perpendicular, do not force the movement use smooth rotational movement.

Disclaimer
The information included in this article is meant for educational purposes only and not to be used as a substitute for a proper medical evaluation. Always consult a Doctor for all medical concerns, injuries and ailments.