Golf Injuries

Golf Injuries

Due to the repetitiveness of golfing, injuries are not uncommon. The most common injuries are:

Muscle Strains/Tears – occur when a muscle becomes strained or pulled by being stretched too far too quickly. This type of injury may happen when muscles are improperly warmed up and forced to move too quickly or beyond their natural range of motion.
Tendonitis – inflammation of a tendon-muscle attachment. Results from repeated traumas and poor body mechanics. In golfers, it is most commonly found in the elbows, wrists, and shoulders.
Ligament Sprains – this occurs when joints are twisted suddenly or extended with great momentum.

These injuries usually occur in the upper and lower back, rotator cuff, elbow, and wrist. Additionally, it is not uncommon for beginning golfers to be dealing with a previous injury. Most injuries will get better within a few weeks by resting and performing some simple strengthening exercises.

Changing your technique and the equipment you use can also help prevent injuries. For example, longer golf clubs will allow you to maintain an upright position and keep the natural curves of your spine; this minimizes the need to constantly bend forward during a golf game, which puts stress on the muscles and joints of the lower back.

Stay Injury Free During Golf Season

Prevent Injuries. Most golf injuries result from overuse. While playing golf, your body is constantly flexing, extending, twisting, and rotating; if movements are not performed correctly, your chance of injury increases. To avoid injuries while playing golf, there are several things you can do.

Warm up – cold muscles and tendons are more prone to injury than properly warmed-up ones
Stretch – stretching your muscles before and during a golf game can help you avoid injury and increase your range of motion
Hit a Few Balls With a Shorter Club – do not let your first stroke off the tee be your first swing of the day. Taking a few warm-up swings will loosen your shoulders, arms, and hands.
Practice Good Technique – poor form places an excess amount of stress on the bones and muscles of the body.

Use Good Body Mechanics

Good form is important! While loading and unloading your bag from the car:

Bend your knees – this takes pressure off your spine
Contract your abdominal muscles – this supports your low back
Keep your back upright and maintain neutral spinal alignment
Keep the bag close to your body – it becomes 7-10 times heavier when held away from your body
Lift with your legs
Avoid twisting your torso

*ALWAYS use proper body mechanics when carrying your bag. Hold the bag close to your body. Using poor form can add extra pressure on the back which may cause injuries and hinder your performance. Consider upgrading your bag to one with dual straps that can be worn like a backpack; this evenly distributes the weight on your back.

Playing the Game:

When driving or putting, avoid rounding your neck and shoulders too far over the ball, and make sure you are not bending forward from your waist; this may cause neck, shoulder, or back strain.
Excessively bending your wrists when swinging the club may cause strain in your forearms.
Strive for neutral spinal alignment. Try to maintain the natural curves of your spine and keep your hips as level as possible.
Do not bend at your waist when teeing up the ball, picking up clubs, etc. Instead, use a staggered stance and support your body weight by bracing your hand on your leg or other object.