Avoiding common golf injuries

With prevention being better than cure, there are ways to reduce your risk for common golf injuries, and thereby maximizing the great health benefits that the game can provide. In recent times we’ve seen some top PGA TOUR players suffering setbacks due to common injuries, such as Jim Furyk’s wrist injury that has sidelined him for several months. Although less common amongst professional players, there would be many more injuries were it not for the PGA TOUR’s Fitness Trailers that do so much to take care of the players.  However, for all who love the great game, both professional and amateur, there are personal measures that can be taken that will help avoid many common golf injuries. Common injuries Let’s first take a look at some of the most common golf injuries, as listed by the American Orthopaedic Society for Sports Medicine (AOSSM). Lower back The rotational force of the golf swing puts pressure on the spine, resulting in pain of the lower back. This type of injury is the most common among professional golfers, but there are certain techniques that can be used to minimize the risk. Checking out a golf school, a private lesson series, or a specialty clinic, all available through the TPC network, will give some of the best advice and insights into these techniques. Elbow Elbow injuries are said to be the second most common type of injury caused by playing golf. Golfer’s elbow can be caused by poor swing technique, resulting in inflammation and painful tendons. Wrist Wrist injuries are normally caused during impact, and are not as common as back injuries. Stress can be put on the wrist due to the repetitive nature of the swing action, so injuries such as tendinitis can occur. Tendinitis is described as the inflammation of a tendon, and symptoms include pain in the part of the wrist near the thumb, a grating sound heard as the thumb is moved, and swelling around the area. Shoulder Shoulder injuries are sometimes caused due to the overuse of certain muscles in the shoulder during the swing. Taking part in a warm-up routine can prevent any severe pain in this area. Avoiding common injuries While the professionals we follow on the PGA TOUR have the fitness standards of highly trained athletes, the keen amateur player—who probably lacks that disciplined training regime—is advised to take some precautionary measures in advance of any strenuous golf activity. The experts advise as follows: Warming up. Before you practice your swing or play a round of golf, warm up for at least 10 minutes 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. Starting slowly. You might start out by practicing your swing for hours, believing it's helping your game. But if your body isn't conditioned for the strain, repetitively practicing your golf swing may do more harm than good. Work up to your desired level of activity instead. Strengthening muscles. You don't need bulging muscles to hit a long drive—but the stronger your muscles, the greater your club speed. Stronger muscles are also less prone to injury. For best results, do some strength training exercises year-round. Health benefits With some basic common sense training, as outlined above, we can avoid many of the most common golf injuries and at the same time reap the unquestionable health and fitness advantages that we can gain through playing golf.  With regard to these benefits, Dr. Tom Hospel, Medical Advisor of the PGA TOUR has said: “Golf is probably under appreciated and even undervalued for the health benefits it provides. It is estimated that walking 18 holes, carrying a bag or using a handcart, is approximately equal to a five-mile walk. The total caloric expenditure for walking an 18-hole round is approximately 2,000 calories. Even when riding a cart, a golfer will expend 1,300 calories. Beyond the number of calories burned, golfers have been tested to show improvements in serum glucose and cholesterol values. The beauty of golf is that it is a suitable sport for all ages, so everyone can benefit from participating.”