Even though golf is a low-impact sport, it can cause a lot of injuries. Many golf-related injuries are caused by poor technique or overuse. The most commonly injured area is the lower back, followed by the elbows, wrists and hands, and shoulders.
Follow these tips to stay in shape on the court.
Adjust your swing
The entire body is used to execute the golf swing in complex and coordinated movements. When this movement is repeated frequently, the same muscles, tendons, and joints can be put under significant stress. Over time, this can lead to injury.
Understanding the mechanics behind the golf swing can help you prevent golf injuries. try:
- Use correct posture. Stand with your feet shoulder-width apart, slightly outwardly rotated, and knees slightly bent. Keep your spine relatively straight; your torso should lean forward, but most of the movement should come from your hips. Avoid bending over the ball, which can cause neck and back strain.
- Stay steady. The power of the golf swing comes from the smooth transfer of force through all muscle groups from the ankle to the wrist. If you rely on one part of your body to generate hitting power, you may be more susceptible to injury. For example, putting too much emphasis on the wrist during the golf swing can cause golfer’s elbow, a muscle strain on the inside of the forearm.
- Don’t swing too much. If you swing too hard or too fast, you can put stress on your joints. Relax and hit the ball with ease. The best golfers have a consistent (not necessarily fast) swing rhythm.
If you want to reduce your risk of golf injuries, consider taking lessons. What you learn about your golf swing can even help you score fewer strokes.
Other tips to keep you learning
- warm up. Before you practice your golf 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 the golf club a few times, gradually increasing the range of motion.
- Start slowly. You might practice your golf swing for a few hours first, believing it will help your game. But if your body can’t handle the stress, practicing your golf swing over and over again may do more harm than good. Instead, work toward your desired activity level.
- Strengthen your muscles. You don’t need bulging muscles to hit the ball – but the stronger your muscles are, the faster your club will be. Stronger muscles are also less prone to injury. For best results, perform strength training year-round.
- Focus on flexibility. Regular stretching can improve your range of motion and make your golf swing smoother.
- Increase your stamina. Regular aerobic exercise can keep you active on the court. Try walking, jogging, biking or swimming.
- Lift and carry clubs carefully. Golfers who carry their own bags have higher rates of shoulder and back injuries than other golfers. If you yank a heavy club out of the trunk of your car, you might get injured before you get to the first tee. Use proper lifting techniques: Keep your back straight and use the strength of your legs to lift.
- Try to avoid hitting anything other than the ball. Elbow and wrist injuries are often caused by hitting the ground or rough pavement.
- Choose the right shoes. Dress for comfort and protection from the elements. Wear golf shoes with short spikes. Long cleats dig into the turf and lock your feet in place during the golf swing, which can strain your knees or ankles.
Be aware of hazards on the course
Be careful to limit sun exposure while playing golf. Please remember:
- Use sunscreen.
- Wear sunglasses to filter out UVA and UVB rays.
- Wear a hat with a visor to cover your eyes and face.
Watch for signs and symptoms of dehydration, heat exhaustion, and heat stroke. Whether you’re thirsty or not, drink plenty of water and cut the game short if necessary. Red flags of heat-related injury may include:
- Headache
- weakness
- Dizziness
- nausea
- muscle spasms
- rapid heartbeat
- confusion
When riding in a golf cart, keep your feet inside the cart. Golfer suffered a broken ankle after his foot got caught in the moving parts of a golf cart.
Watch out for storms. Stop action at the first sign of a threat to the sky or lightning.
