Prevention of Common Golf Injuries

Julie Rosenberg
Wed, 23 Nov 2022 21:00:00 -0800
Lifestyle

Over 26 million people in the United States report playing at least one round of golf per year. Living in Southwest Florida, golf is a way of life for many people.

Playing golf can provide moderate intensity physical activity and has overall positive associations with physical and mental health. However, the risk of sustaining an injury from playing golf can be significant. A 2017 study published in the British Journal of Sports Medicine reported that up to 7 in 10 amateur golfers will suffer an injury at least once during their lifetime.
Updated: Mon Nov 28, 2022

Over 26 million people in the United States report playing at least one round of golf per year. Living in Southwest Florida, golf is a way of life for many people.

Playing golf can provide moderate intensity physical activity and has overall positive associations with physical and mental health. However, the risk of sustaining an injury from playing golf can be significant. A 2017 study published in the British Journal of Sports Medicine reported that up to 7 in 10 amateur golfers will suffer an injury at least once during their lifetime.

I recently started taking golf lessons and quickly began noticing aches and pains in my wrists, hands, shoulders and lower back. I realized that I needed to make time for a warm-up routine prior to each lesson. In recent months, I've studied a lot about golf and golf-related injuries. In this article, I discuss three of the most common golf injuries and steps that you can take to prevent them.

Lower back pain — The golf swing is a repetitive, asymmetrical motion that is associated with high segmental angular velocities and compressive, torsional and shear loading of the spine. Injuries to the spine and lower back are the most common among amateur golfers; on average, 27% of amateur golfers suffer this type of injury. One of the primary causes of lower back pain is improper swing technique, which can lead to muscle strains. If your swing is rough or too forceful, it can put pressure on the ligaments supporting your spine and on the intervertebral discs.

Four preventive measures to lessen the risk of lower back pain include:

No. 1: Warm up before playing. Warming up increases blood flow to your muscles and loosens them, making them less susceptible to injury.

No. 2: Cool down after playing. Cooling down allows you to eradicate lactic acid buildup that commonly occurs while you are playing. Lactic acid buildup can result in muscular pain, stiffness and fatigue.

No. 3: Work on your swing technique. A smooth and controlled golf swing will help to protect your back.

No. 4: Maximize core strength. Good core strength is essential for balance and stability, and will help with both performance and injury prevention.

Golfer's elbow — Golfer's elbow, also known as medial epicondylitis, is a form of tendonitis that originates on the inside of your elbow where the tendons of your forearm muscles attach. Movements that lead to golfer's elbow include repetitive wrist movements and frequent finger clenching, which causes the forearm muscles to contract continuously.

Signs and symptoms include:

— Tenderness and pain involving the elbow that may spread to the hands and fists.

— Swelling and stiffness at the elbow joint.

— Weakness in the hand and/or wrist.

— Numbness and tingling into the ring and pinky finger.

Here are four steps to help prevent golfer's elbow:

No. 1: Practice your grip. If you grip your club too tightly, it can lead to golfer's elbow.

No. 2: Stretch and strengthen your forearm muscles. Recommended exercises include wrist curls using a light dumbbell, reverse wrist curls, and squeezing a tennis ball for two to three minutes at a time.

No. 3: Use the right equipment. If you're using older golfing irons, consider upgrading to lighter graphite clubs.

No. 4: Know when to rest. Don't overuse your elbow; at the first sign of elbow pain, take a break.

Wrist injury — Many golfers experience golfer's wrist, a condition that commonly results in tendinitis of the extensor carpi ulnaris tendon in the wrist. This type of injury can be caused by overuse, poor form (such as over-cocking the wrist), poor swing technique or trauma to the area.

Four ways to help to avoid golf-related wrist pain and injury include:

No. 1: Work on strength and conditioning. The ulnar side of the wrist is a vulnerable area; you can protect it by stretching before and after the game.

No. 2: Refine your technique. Consider working with a golf coach who can help you optimize your swing technique.

No. 3: Make sure that you have the right equipment. Clubs that are too short or too long can exacerbate the problem.

No. 4: Warm up. Stretch before you play to loosen upper extremity muscles and joints.

Although golf is a low-impact sport, the opportunities for overuse and poor technique are significant. Amateur golfers are more than twice as likely to sustain injuries when compared to professional players.

Injury prevention is key for golfers at all levels. Practice good form. Use the right equipment. Be mindful of overuse. Enjoy the game!

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