Avoiding golf injuries

Back pain and golfer’s elbow are two of the most common injuries suffered by golfers.

  • Jun. 29, 2011 4:00 p.m.

Back pain and golfer’s elbow are two of the most common injuries suffered by golfers. When you consider the spinal rotation that goes into a golf swing and the fact that the speed of the club can reach 160 km/hour, it’s easy to understand that golf puts significant biomechanical stress on the body.

Follow these tips to improve your game and prevent the pain.

1. Every golfer should include strength-training exercises in their routine. Strengthening all major muscle groups is essential to maximizing your performance. Core body strength and flexibility help breathing and oxygen flow, as well as preventing injury to your back. Muscle is also an important shock absorber that helps prevent strains and sprains.

2. Warm-up and cool-down both before and after your game for 20 minutes. Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

3. Stay hydrated. Drink plenty of fluids before, during and after your game. Once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning.

4. Use a wheeled golf cart for carrying heavy clubs. If you must carry your golf bag, use both shoulders straps. This will spread the weight across a greater area. If there is only one strap, alternate sides frequently.

5. When wheeling your golf cart, push rather than pull.

6. Golf requires long periods of standing. Frequently alternate your weight from one foot to the other or rest one of them on your golf bag or cart.

7. Make sure you have the proper shoes for your type of feet. Golf shoes with short cleats are the best.

8. Adopting a golf swing based on your physical and biomechanical capacity is important. Amateurs are usually better off adopting a classic golf swing, which enables the hips to turn nearly as much as the shoulders to minimize spinal twisting.

9. Lastly, have fun. The right attitude is good for your performance and your overall health.

 

Prevent shoulder injuries:

Shoulder injuries in golfers are common due to the repetitive nature of the swing. To reduce shoulder pain:

• Shorten the backswing slightly. Instead of ending the club head at the 3 o’clock position, stop at the 1 o’clock position.

• Strengthen your shoulder, scapular, chest , and back muscles. Your chest and back muscles are large and generate the power in the swing.

 

Brad Williamson is a chiropractor at Focus Chiropractic  in Maple Ridge.

Just Posted

Coldest Night of the Year event Saturday

Salvation Army leads people in walk-a-thon for homeless and hungry in Maple Ridge

Maple Ridge begins community safety plan

Mayor says council elected with a “strong safety mandate”

Snow and ice leaving their mark on Maple Ridge roads

Public works wants to hear about potholes

Federal funding could finance Alouette fishway

Getting salmon back in to Alouette Lake goal of Maple Ridge conservation group

Maple Ridge Ramblers win girls B.C. wrestling team championship

Haintz leads the way with provincial gold, four others medal

Students give two thumbs up to no more B.C. student loan interest

Eliminating the loan interest charges could say the average graduate $2,300 over 10 years

Ontario man accused of killing 11-year-old daughter dies in hospital, police say

Roopesh Rajkumar had been hospitalized with what police described as a self-inflicted gunshot wound

Manitoba ‘pauses’ link with ex-B.C. premier Gordon Campbell after allegations

Campbell had been hired to review two major hydro projects

Heritage minute features Japanese-Canadian baseball team, internment

The Vancouver Asahi baseball team won various championships across the Pacific Northwest

UPDATE: Woman, off-duty cop in critical condition after stabbing outside B.C. elementary school

The officer was interceding in an alleged assault when he and the woman were stabbed

$10-a-day child care not in 2019 budget, but advocate not irked

Sharon Gregson with the Coalition of Child Care Advocates of B.C. says NDP on track to deliver promise

B.C. Seniors Advocate questions labour shortage in care homes

Are there really no workers, or are care aide wages too low?

B.C. business groups worry about looming economic decline in wake of NDP budget

The party’s second government budget focused on plenty of spending, business advocates say

Man injured in police shooting near Nelson has died: B.C. police watchdog

The death follows an incident in Bonnington on Feb. 13

Most Read