Golf is gentle compared with many sports, yet orthopedic specialists say it is far from risk-free. Repeating the same swing hundreds of times puts steady stress on the same muscles, tendons and joints.
What goes wrong most often
Research summarized by orthopedic surgeons suggests that more than half of golfers will have a musculoskeletal injury at some point, including about 57 percent of amateurs. Most are overuse injuries. Hand soreness is common, along with shoulder, back and knee pain. The low back is the top complaint, accounting for up to a third of golf injuries, and the twisting forces of the swing combined with limited flexibility or core strength are a frequent cause. Golfer’s elbow, an inflamed tendon on the inside of the elbow, is the second most common problem.
A simple warm-up
- Spend a few minutes loosening up with easy stretches for the shoulders, back and legs.
- Take practice swings or hit balls on the range, starting with wedges and moving up to the driver.
- Increase swing speed gradually instead of going full power on the first tee.
Build strength off the course
Regular exercise for the back, trunk and shoulders, including yoga and Pilates, helps. Forearm strengthening, such as squeezing a tennis ball, and slowing the swing slightly can reduce elbow strain. Lessons with an instructor can fix mechanics that overload the spine.
Everyday course safety
- Wear sunscreen, sunglasses and a visor, and drink water before, during and after a round, whether or not you feel thirsty.
- Head for a building or an enclosed vehicle at the first sign of a thunderstorm and stay away from trees and open areas.
- Keep feet inside a moving cart, and stay aware of other players, since being struck by a ball can cause injury.
- Walk as much of the round as feels comfortable to keep muscles toned.
Filed under: Washington DC Golf News
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