healthspin by Jeffrey B . Witty , MD
Aim to prevent golf injuries with simple steps
Jeffrey B . Witty , MD Orthopaedic Surgeon & Sports Medicine Specialist North Oaks Orthopaedic Specialty Center
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The casual observer may think that golfers are at low risk for sports injuries , but that ’ s not necessarily the case . Many golfers will fall victim to injuries over time . The three most commonly injured areas of the body are the back , shoulder and elbow . The main causes of these injuries include :
• Poor technique and swing mechanics
• Lack of flexibility
• Poor conditioning and strength
• Excessive play or practice
• Lack of adequate warm up
• Being overweight
• Ground impact forces
Golfing injuries can include muscles , tendons , ligaments and joints . Depending on the type of swing , the forces on the body can approach those of a football lineman hitting on a sled . With this in mind , it is easy to see how the repetitive nature of golf can eventually lead to injury with these forces continuously applied through the body . In addition , acute injuries ( such as tendon ruptures and fractures ) can also occur .
Obviously , it is best to avoid injuries in the first place . Addressing the main causes noted above can do this . A golf swing is a complex motion involving the legs , hips , pelvis , spine , shoulders , elbows and wrists . Working on one ’ s flexibility and muscle strength can prevent muscle strains , tears , and avoid excessive loading of the joints . Golfers who adequately warmup will have less than half the injuries as those who do not warm up . Losing excessive weight has been proven to decrease low back pain . Improving swing mechanics , especially with lessons from a PGA pro , has been shown to have almost a 100 percent
return to play rate . Simple changes such as proper club length , pushing a cart instead of pulling , and using a long putter instead of short can also help .
The American Academy of Orthopaedic Surgeons and the American Orthopaedic Society of Sports Medicine suggest the following safety tips on how to prevent golf injuries :
Before your round of golf , have a specific routine of some simple stretching exercises , focusing on your shoulders , back and legs .
Get a bucket of balls before you get on the course and hit on a driving range . Start with the wedge and work your way up to the driver . Not only will it help your game , but it will prevent injuries in the long run .
Use proper posture . Stand with your feet shoulder-width apart and rotated slightly outward , with your knees slightly bent . Hold your spine straight and tilt your trunk forward , with the movement coming from your hips . Avoid hunching over the ball to prevent neck and back strain .
Don ’ t overswing . Relax and take a slow , easy swing at the ball . If you swing the club too hard or too fast , you may stress your joints .
Let the force from your swing travel through all the muscle groups , from your ankles to your wrists . You will be less likely to injure yourself or develop golfer ’ s elbow – a strain of the muscles on the inside of the forearm .
If you have an injury , see a sports medicine specialist to get an accurate diagnosis . For more information , contact North Oaks Orthopaedic Specialty Center at ( 985 ) 230-2663 .
Sources : www . stopsportsinjuries . org , www . sportsmed . org