Prevent Golf Injuries
Fall is an attractive time to hit the links with cooler temps and beautiful foliage on the trees. While the game of golf looks relaxing, the sport places stress on the body, opening the potential for low back pain and other injuries.
Golf is attracting many younger players, but injury prevention remains important for young and old alike.
Golfers often contort their bodies into challenging postures while maintaining a bent over stance for 18 holes. Over the course of a round, this movement, coupled with miles of walking, creates a workout. However, it also increases that chance for lower back pain and other injuries.
As golf’s popularity continues to increase, especially among younger people new to the sport, the American Chiropractic Association (ACA) suggests a few simple measures to help prevent back pain or injury.
Purchase the right equipment:
• Purchase equipment that fits. Don’t try to adapt your swing to the wrong clubs: Someone who is six feet tall playing with irons designed for someone five inches shorter is begging for back trouble. You may have been given an old set of “starter” clubs by someone, but unless their frame is similar to yours it might not be worth the risk of injury.
• For senior golfers: If you show some signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.
• For some, scores may not be as important as enjoying the social benefits of the game. Having clubs that are comfortable will increase the chances of playing for a long time without significant physical limitations.
Prepare your body:
• Take lessons. Learning proper swing technique is critical for avoiding golf injuries. At the end of the swing, you want to be standing up straight. The back should not be twisted.
• Choose soft shoes or soft spikes, which allow for greater motion. Old golf shoes with metal spikes were not only harder to walk in and tore up the greens, but also increased stress on the back.
• Warm up before each round. Take a brisk walk to get blood flowing to the muscles, then do a set of stretches. To set up a stretching and/or exercise routine, see a doctor of chiropractic or golf pro who can evaluate what will work best for you.
Make good choices:
• Pull, do not carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disk problems and nerve irritation. If you prefer to ride in a cart, alternate riding and walking every other hole, as bouncing around in a cart can also be hard on the spine.
• Keep your entire body involved. Every third hole take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back.
• Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus increasing the risk of injury. Do not smoke or drink alcoholic beverages while golfing, as both cause loss of fluid.
• Take “the drop.” One bad swing—striking a root or a rock with your club—can damage a wrist. If you are unsure whether you can get a clean swing, be safe and take the drop (and the penalty) and put the ball in a better position.
Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact Dr. Shockley.
SOURCE: ACA