Golf season is finally here and many people are enjoying the sport. But don’t forget that there are some things you can’t buy in the pro store: physical fitness is one of them. And yet, back pain and golfer’s tendonitis rank among the most common golf injuries. It’s estimated that around a quarter of all golfers have suffered, or will suffer, some sort of injury while playing the game. Admittedly, in terms of sports injuries, golf is far less risky than more extreme sports such as soccer or field hockey. But because it’s a sport with low physical and cardiovascular demands, there’s often a tendency to neglect preparation and believe oneself invincible, when in fact this is not the case. To fully understand the biomechanical stress that golf places on the body, we need only look at the spinal rotation that accompanies a swing, and remember that golf club speed can reach 160 km/h. The most common injuries are to the trunk, shoulders, wrists and spine. Most injuries occur as a result of poor technique or poor spinal and joint biomechanics.
Here are a few tips to improve your game while preventing pain:
TAKE TIME TO WARM UP
Stretching is essential if you want to have a good time. Here are a few examples, to be held for about twenty seconds.
While you’re waiting to be called to the start, take six minutes to prepare yourself physically, and do one minute of jumping on the spot.
Stand one metre from a bench. Place your left foot on the bench and move your pelvis forward as close as possible. Place your right elbow on the outside of your left knee and turn your whole body to the left. Repeat on the other side.
Standing with legs slightly apart, tilt your head to the left. Then, with your left hand behind your back, pull on your right arm. Repeat on the other side.
Hold a stick above your head. Bend as far as you can to one side and the other.
Move your left foot forward as far as possible. Bend your left knee to form a 90-degree angle. Bring your shoulders back and use your stick to keep your balance. Do the exercise with both legs.
Take a stick and swing it back and forth. Start with very little movement and, within a minute or so, build up to a full swing.
AFTER THE GAME…
Repeat this series of stretches after the game. This is when your muscles are most vulnerable to injury, as they are contracted and need to be released. If you don’t stretch at the end of the game, you could injure yourself as stupidly as putting your bag in the trunk of your car.
Every golfer should include strength training in their routine. To optimize your performance, it’s essential to strengthen the main muscle groups. Core strength and flexibility help with breathing and oxygenation, and prevent back injuries. Muscles also play an important cushioning role, helping to prevent strains and sprains.
Stay hydrated. Drink plenty before and after a game. No, beer doesn’t count. By the time you feel thirsty, your body has already started to dehydrate. And dehydration reduces your energy levels and physical capabilities.
Use a cart to carry your poles. If you have to carry your bag, do so using both shoulder straps, to spread the weight over a wider area. If your bag has only one strap, change sides often. If your bag becomes too heavy, put it down and take a break.
Push your cart rather than pull it.
Golf involves long periods of standing. Transfer your weight often from one leg to the other, or put one foot on your bag or cart.
Take care of your feet! Wear well-fitting shoes. Preferably a golf shoe with short spikes.
Adopt a technique that’s right for you. When working on your swing, it’s important to take into account your physical and biomechanical capabilities. For amateurs, it’s best to adopt the classic swing, in which the hips rotate almost as much as the shoulders, minimizing spinal rotation. When in doubt, consult a pro.
Finally, have fun. A good attitude will contribute to your performance and overall health!
Preventing shoulder injuries
Shoulder injuries are common in golf, due to the repetitive nature of the sport. Here are two ways to reduce the pain.
Slightly reduce your backswing. Stop your swing when the clubhead reaches the 1 o’clock position rather than the 3 o’clock position.
Strengthen your shoulder, shoulder blade, chest and back muscles. Chest and back muscles contribute greatly to the power of your swing.
Preventing elbow, wrist and hand injuries
Choose wide, soft handles and a neutral grip.
Choose irons with wide heads and graphite shafts to reduce vibration.
Choose poles of the right length.
Strengthen your forearm muscles.
Chiropractors can help
Chiropractors can help you prevent back problems by demonstrating golf-specific stretching and strengthening exercises. In the event of a golf-related injury, chiropractic can also relieve your pain.
Fact: 80% of Canadians will suffer from back pain in their lifetime. Chiropractors can treat you with a variety of techniques, including spinal or joint adjustment, ultrasound, electrotherapy, soft tissue treatment and therapeutic exercises.
And remember, the pros don’t push too hard! Have a great season!
