Martial Arts Mastery: The Dojo Matters

Hitting The Green Without Hurting: How To Prevent Golf Related Injuries

by Terry Torres

If you enjoy watching the occasional golf game or if you like to spend Sunday morning out on the green, you might be surprised to learn that around 60% of people who play golf recreationally suffer from injury. While golf does take precision and strength, most injuries are caused by a lack of physical conditioning. Even though there is no running, jumping, or endurance, your body still needs the benefits from muscle and cardiovascular conditioning in order to prevent injury while playing golf. Proper form and equipment will also make a difference.

What are the most common injuries?

Commonly, golfers will struggle with injuries in the arms and shoulders, as well as the back. These problems may include:

  • Tennis, or in the case, golf elbow - As the elbow works through the swing, the tissues and ligaments surrounding the joint can become inflamed. Usually, this injury is caused by overusing the joint before it is strong enough to endure the repeated motions of the golf swing throughout a game.
  • Tendonitis, especially in the rotator cuff of the shoulder - Following through with a swing requires muscles to be both flexible and strong. Tendonitis occurs from overuse of muscles that haven't been properly developed. Often the muscles can tighten, limiting range of motion through the shoulder, and causing pain through the neck.
  • Back pain - The hunched-over posture of the golfer preparing to swing can throw the back out of alignment. This posture, and the twist and follow through of the core muscles, can lead to players slipping a disk or pinching a nerve. 

What are the best conditioning exercises?

Golf players should seek for the best of both worlds when it comes to total body conditioning. Muscles should be stronger, but not so big that they restrict flexibility. Those who play golf regularly would benefit from:

  • Moderate weight lifting - Heavy weight lifting is for body sculpting to achieve a more fit appearance. However, moderate resistance training will strengthen muscle fibers. The best way to do this is to lift a medium amount of weight (not to light that it is easy, but not so heavy that it is extremely difficult) for multiple repetitions. Focus should be placed on the shoulders, arms, and upper and lower back. However, it's important not ignore the legs and abs, as these muscles provide steadiness and improve posture. 
  • Core cardio - The best way to protect the back from injury is to strengthen the core. Many people have sore backs because the muscles in front are not holding up their end of the weight bargain. This causes slouching and poor posture. Stronger ab muscles will improve your swing and follow through. Strengthen the core by doing high knee jogging, martial art front, side, and back kicks, and planks.
  • Yoga - Yoga increases flexibility, breathing, and blood flow. Many yoga poses also quietly strengthen the joints in the arms and shoulders as you slowly learn to bear your body weight on these joints without injury. Yoga poses will also both strengthen and stretch the shoulders, arms, and back. 

How does equipment affect injury?

Usually, you can learn to golf well with any set of golf clubs in good condition, from economy sets to professional sets. However, this will not be the case if the clubs are not fitted properly. Even though a club that is too heavy, too short, or too long may not affect you in one game, it will affect you long term.

Proper fitting helps to elevate the power of a swing. Therefore, if you have a poorly-fitted club, your body will be working harder to achieve the same result. Overtime, the added exertion will take its toll on your joints and muscles, and you'll have many more injuries than you would have had if your clubs had been fitted properly from the beginning. 

Furthermore, using clubs that aren't fitted can also affect your posture and swing to the point that you develop flaws in the way that you golf. For example, if you have to stoop lower, different muscles will have to compensate for that difference. Eventually, those muscles will get strong, while the ones you should have been developing have been neglected. In the end, you'll find it difficult to to switch to a better form, and you may injure yourself in the process.

Click here to learn more about choosing the right golfing equipment for your body type and needs.

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