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continued:
Golf injuries: Improve your game by playing it safe
Other tips to keep you on the course
There's more to golf than your golf swing. Consider other ways to lower your risk of golf injuries:
- Warm up. Before you practice your golf swing or play a round of golf, warm up with a brisk walk or a set of jumping jacks. Stretch your hands, wrists, forearms, elbows, shoulders, spine and pelvis. Swing your golf club a few times, gradually increasing your range of motion.
- Start slowly. You might practice your swing for hours, believing it's helping your game. But if your body isn't conditioned for the strain, practicing your golf swing may do more harm than good. Work up to your desired level of activity instead.
- Strengthen your muscles. You don't need bulging muscles to hit a long drive — but the stronger your muscles, the greater your club speed. Better yet, stronger muscles are less prone to golf injuries. For best results, do strength training exercises year-round.
- Focus on flexibility. Regular stretching can improve your range of motion and lead to a more fluid golf swing.
- Develop endurance. Regular aerobic activity can give you staying power on the course. Try walking, jogging, bicycling or swimming.
- Lift your clubs carefully. If you jerk heavy clubs out of the trunk, you could injure yourself before you reach the first tee. Keep your back straight and use the strength of your legs to lift heavy objects.
- Choose proper footwear. Dress for comfort and protection from the elements. Wear golf shoes with short cleats. Long cleats dig into the sod and hold your feet planted as you swing, which may strain your knees or ankles.
While golfing, be careful to limit your sun exposure. Watch for symptoms of dehydration, heat exhaustion and heatstroke. Red flags might include a headache, dizziness, nausea, a rapid heartbeat or confusion. Drink plenty of water, and cut your game short if necessary. Call it quits at the first sign of threatening skies or lightning.
Play smart
Whether golf is a new interest or a lifelong passion, make the most of your time on the course by protecting yourself from golf injuries. Consider it all part of the game.
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References
- Theriault G, et al. Golf injuries: An overview. Sports Medicine. 1998;26:43.
- Gluck GS, et al. The lumbar spine and low back pain in golf: A literature of swing biomechanics and injury prevention. The Spine Journal. 2008;8:778.
- Fradkin AJ, et al. Golf injuries — Common and potentially avoidable. Journal of Science and Medicine in Sport. 2005;8:163.
- Sherman CA, et al. Preventing injuries to competitive and recreational adult golfers: What is the evidence? Journal of Science and Medicine in Sport. 2000;3:65.
- McCarroll JR. Overuse injuries of the upper extremity in golf. Clinics in Sports Medicine. 2001;20:469.
- Lindsay DM, et al. A review of injury characteristics, aging factors and prevention programmes for the older golfer. Sports Medicine. 2000;30:89.
- Prevent Golf Injuries. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00137&return_link=0. Accessed Jan. 30, 2009.
- Keep golf injuries from sending you to the clubhouse. American Academy of Orthopaedic Surgeons. http://www6.aaos.org/news/Pemr/releases/release.cfm?releasenum=693. Accessed Jan. 30, 2009.
- Extreme heat: A prevention guide to promote your personal health and safety. Centers for Disease Control and Prevention. http://www.bt.cdc.gov/disasters/extremeheat/heat_guide.asp. Accessed Feb. 4, 2009.
- Study: Consistency the key to successful golf. The American College of Sports Medicine. http://www.acsm.org/AM/Template.cfm?Section=Search&template=/CM/HTMLDisplay.cfm&ContentID=4172. Accessed Feb. 4, 2009.
- Handout on health: Back pain. National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/Back_Pain/back_pain_hoh.pdf. Accessed Feb. 4, 2009.
