Helpful Hints for Golfers
Golf is one of the most rapidly growing sports of this era. It is estimated
that approximately 80 percent of all golfers experience some type of pain
while golfing. What can you do to minimize your risk of pain or injury
during and after playing golf? It is very important that you do a proper
warm-up. This involves doing a series of stretches for the low back, upper
back and shoulders that reflect the movements of the body during a round
of golf. Swinging the 3 basic types of clubs (drivers/woods, long irons,
pitching/sand wedges) must be included in this warm-up. Do not start with
the woods. Squatting can be performed as part of the warm-up for the legs
and prepare for the putting component of the game.
If you are carrying your clubs it is best to use a light weight bag with a double crossed shoulder strap to disperse the weight of the bag and its contents. If you are using a push/pull cart it is best to push the cart in front of your rather than twist your body to pull the cart behind you.
As with any activity, it is important to stretch following your golf game or trip to the range. A stretching routine should specifically address the mid to low back, buttocks , shoulders and wrists. This will prevent stiffness, minimize injury and prepare the muscles for the next trip to play golf. Don’t forget to include stretching the calf muscles as they are used going up the rolling hills of a golf course.
It is important to consider cross-training. Working on other aspects
of conditioning, such as strength and cardiovascular training can minimize
fatigue and injury on the golf course. Ultimately, it may improve your
performance and enjoyment of the game.