Top Golf Injuries and Prevention Tips

Whether you are a social golfer who hits the course a few times a year or a competitive golfer who plays all year long, there are many things you can do to help prevent injuries while also improving your game. Read on to learn some of the top golf injuries and tips for prevention.

Some of the top golf injuries include:

• WRIST PAIN: The repetitive motions of golf can cause strain and overuse, and can lead to tendinitis. Most cases of tendinitis can be prevented with proper conditioning, strengthening and form adjustments.
• ELBOW PAIN: Most elbow pain in golf can be attributed to overuse, so it’s important to adequately rest these muscles. Elbow pain usually stems from inflammation where the tendons and muscles attach to the bone.
• SHOULDER INJURY: The shoulders take on a lot of stress in a golf swing, which can lead to pain, discomfort and weakness. Shoulder pain can mean many different things, so it’s important to get a proper diagnosis to determine the best course of treatment.
• BACK INJURY: Back injuries are the most common type of golf injury, and can come in the form of a strain, sprain, disc injury, bone fracture or arthritis. These injuries most often occur due to poor form and the rotational stresses of the sport.
• HIP PAIN: The pivoting and twisting elements of golf paired with the force of a swing can wear on the hips and lead to groin strains or hip injuries. Hip issues can also go hand in hand with low back injuries.
• KNEE PAIN: The movements of golf can really expose any weakness in the knee, including arthritis. The knee helps stabilize the hips through the rotation of a swing, which can cause stress to the ligaments and lead to tears, inflammation or weakness.
• FOOT AND ANKLE PAIN: Because the feet and ankles are the push off point of the golf swing, they take on a lot of pressure. Poor balance can also cause foot and ankle injuries if you lose your footing during your swing.

TIPS TO PREVENT INJURY

1. TAKE YOUR WARM UP SERIOUSLY: For many, golf is a leisurely game or social activity. But your muscles don’t know the difference! Whether you are trying to win a big tournament or playing a casual game with friends, your risk for injury remains. Plan to spend at least 10 minutes warming up, and be sure to stretch your hands, wrists, forearms, elbows, shoulders, spine and pelvis. A brisk walk or a few jumping jacks can also help prepare your body for activity.
2. START SLOWLY: For the majority of people, golf is a seasonal sport. Unless you are committed to continued training and practice during the off-season, don’t expect to push yourself to the level of your previous season on your first outing. Take the time to ease back into the game and let your body adjust as you get back into the “swing” of things (pun intended).
3. GET FLEXIBLE: Improving your flexibility can go a long way in preventing injury on the golf course. If your body is stiff, your swing is much more likely to strain your body and lead to injury. Setting a consistent stretching routine on the course and on your off days can help you achieve greater flexibility and reduce your risk for injury.
4. CORRECT A WEAK CORE: Back injuries are incredibly common in golf, and a weak core often goes hand-in-hand with back pain or injury. An experienced physical therapist can help identify areas of weakness and create a customized strengthening plan. Taking the time to strengthen your core will not only improve your swing, but will make a big difference in how you feel the morning after a day on the course!
5. PRIORITIZE POSTURE: As you begin to fatigue toward the end of a day on the course, it’s easy to let your posture slip. Take the extra time to set your posture before every swing, and focus on keeping your back straight. Posture can even be important during simple activities like carrying your clubs! Keep your back straight and lift with your legs to avoid injuring yourself before you even get to the tee.
6. TAKE TIME TO HEAL: Especially in Michigan, it’s tempting to take advantage of every nice day that comes along. But if you have nagging pain or an injury, it’s important to take the proper time to rest heal. Pushing through the pain can make your injury more serious and can make it last longer.
7. KNOW YOUR LIMITS: Depending on your fitness level and health, five hours on the golf course in the sun and heat might be taxing on the body. Stay hydrated, be sure to take breaks throughout the day, and use proper suncare with sunscreen, hats and shade. Listen to your body – if you notice sudden dizziness, weakness, nausea or any other sudden symptoms, be sure to rest and regroup.
8. GET A GOLF MECHANICS ASSESSMENT: Renue Physical Therapy offers a Golf Mechanics Assessment at our Midland clinic. Our therapists are certified by the Titleist Performance Institute, and the assessment can help improve body/swing mechanics, prevent injury, and improve flexibility and posture. After performing a 16-point screen, you will have an opportunity to be given an individualized prescription of exercises to help eliminate the physical barriers and improve your golf game. Get in touch at www.renuept.com/midland.

Don’t let an injury keep you off the course this summer. Contact a Renue Physical Therapy clinic near you for a custom injury prevention and strengthening plan today.