The Great Game
Golf is Hard!
Golf is a unique sport that offers both a skillful challenge and a mental escape yet not being as physically demanding as other sports like basketball or tennis; making it particularly appealing to middle-aged and senior individuals. However, as we age, our bodies become more susceptible to certain injuries, and the repetitive motions of golf can sometimes take a toll. Understanding how some of the common injuries that can occur on the golf course happen and how to fend them off is crucial for enjoying the game for years to come. In this post, we’ll delve into the most frequent golf-related injuries and provide tips on how to prevent them. Let’s tee off!
Common Injuries and Their Causes
Lower Back Pain
Lower back pain is one of the most common complaints among golfers. The golf swing requires a complex and coordinated movement of the hips, rib cage and spine, and if not done correctly, it can lead to strain and discomfort.
Causes:
Poor Swing Mechanics: An improper swing technique, usually not enough rotation around the pelvis causing too much side bending can place excessive strain on the ligaments of the spine.
Lack of Flexibility: Overly rigid tissue especially in the groin, lats, and hips, can limit your range of motion, usually in the back swing, increases the risk of overloading other tissue around the spine and pelvis.
Weak Core Muscles: A strong and unified core is essential for stabilizing the spine during the golf swing. Core muscles that fire in disorganized patterns can lead to compensatory movements that stress the lower back.
Prevention Tips:
Improve Trunk Strength & Mobility: The spine takes on strain when the pelvis, hips and core aren't strong or mobile enough. Focus on muscle groups like the adductors, glutes, and lats. Improving strength and length here will greatly reduce the responsibility of the spine.
Improve Mechanics: At the end of the day golf is a sport that calls for continued improvement in technical abilities. Seek out a professional that can analyze your current swing and make small changes that will help you rotate through the hips more and decrease the excessive side bending of your spine, most likely leading to hitting the ball thin.
Core Strengthening: Perform core-strengthening exercises, such as oblique chops, split stance rows, and heavy farmers carries to support your lower back during the swing.
By paying attention to your swing mechanics, building stability in your hips, and strengthening your core, you can significantly reduce the risk of lower back pain and keep your game strong.
Golfer's Elbow (Medial Epicondylitis)
Golfer's elbow, or medial epicondylitis, is another common injury that affects golfers. This condition is characterized by pain and inflammation on the inside of the elbow, caused by overuse of the forearm muscles.
Causes:
Repetitive Stress: Repeated swinging can strain the tendons attached to the medial epicondyle, leading to pain and inflammation.
Improper Grip: Holding the club too tightly or using an incorrect grip can exacerbate the strain on your forearm muscles.
Prevention Tips:
Strengthening Exercises: Strengthen the forearm muscles with specific exercises, such as heavy farmers carries, high rep wrist curls and reverse wrist curls with low weight but high reps (ex. 3x12-20.) to build local muscle endurance and improve ability to transmit force effectively.
Proper Grip and Technique: Ensure you’re using the correct grip and swing technique. This differences from situation to situation and possibly even from club to club. The majority of the time, most amateur golfers are gripping the club too tight, causing unnecessary fatigue and overall system failure.
By focusing on proper technique and strengthening your forearm muscles, you can prevent golfer's elbow and continue to enjoy pain-free rounds of golf.
Shoulder Injuries
Shoulder injuries, including rotator cuff injuries and shoulder impingement, are common among golfers, especially those who may have neglected shoulder strengthening and flexibility exercises over the years.
Causes:
Overuse: Again, most amateurs use too much arms and hands opposed to letting the lower body do the work.
Poor Swing Mechanics: Large, jerky backswings are common culprits of putting undue strain on the rotator cuff
Lack of Shoulder Strength and Flexibility: Weak or inflexible shoulder muscles are more prone to injury.
Prevention Tips:
Strengthening Exercises: Incorporate shoulder-strengthening exercises, such as bent-over barbell rows, single arm lat pull downs, and shoulder presses, into your fitness routine.
Proper Swing Technique: Work with a golf instructor to ensure your swing technique is efficient and doesn’t place unnecessary strain on your shoulders.
Flexibility Exercises: Perform regular shoulder stretches to maintain flexibility and reduce the risk of injury.
By strengthening your shoulders and refining your swing technique, you can minimize the risk of shoulder injuries and keep your game on point.
Stay tuned as we continue to explore more common golf-related injuries and how to prevent them, ensuring you stay healthy and at the top of your game!