Avoiding Golf Injuries
Take Back Your Health
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Improve Your Golf Game & Save Your Back
Many avid golfers contort their bodies into oddly twisted postures, generating a great deal of torque. Couple this
motion with a bent-over stance, repeat 120 times over three or four hours, add the fatigue that comes with several
miles of walking, and you've got a good workout - and a recipe for potential lower-back trouble.
As America's love affair with the game continues to grow, so has the number of golf related injuries. The following
simple advice will show you how to take a proactive approach that will prepare your body for many years of pain-free
play and lower your score at the same time.
• Take lessons. Learning proper swing technique is critical. I recommend golf pro Jim DeLaby.
• Purchase equipment that fits. Don't try to adapt your swing to the wrong clubs: A six-footer playing with irons
designed for someone five inches shorter is begging for back trouble.
• For the women in golf: If you have "inherited" your husband's or significant other's golf clubs, they might be
difficult for you to use. Not only are the clubs often too long, but the shaft is often not flexible enough for a woman's
grip. Women typically play better with clubs that are composed of lighter, more flexible material, such as graphite.
• For the men in golf: It is a good idea to spend some extra time performing quality stretches before and after
your game to increase your trunk flexibility. While men are traditionally stronger than women, they usually aren't as
flexible. Men need to improve their flexibility to maintain a more even and consistent swing plane and thus improve
the likelihood of more consistent performance.
• For senior golfers: If you show some signs of arthritis in the hands, consider a larger, more specialized grip
for added safety and performance.
• Wear orthotics. These custom-made shoe inserts support the arch, absorb shock, and increase coordination.
Studies show custom-made, flexible orthotics can improve the entire body's balance, stability and coordination,
which translates into a smoother swing and reduced fatigue.
• Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow
for greater motion.
• Warm up before each round. Stretching before and after 18 holes is the best way to reduce post-game
stiffness and soreness. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches.
• Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disc
problems and nerve irritation.
• Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your
muscles balanced and even out stress on the back.
• Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus
increasing the risk of injury.
• Take the "drop." One bad swing-striking a root or a rock with your club-can damage a wrist. If unsure whether
you can get a clean swing, take the drop.
The golf swing naturally places a great amount of tension on the spine. If you golf consistently you are likely to have
back trouble at some point, but by following these simple tips you can minimize your chances for injury and play a
lifetime of pain-free golf.
Many avid golfers contort their bodies into oddly twisted postures, generating a great deal of torque. Couple this
motion with a bent-over stance, repeat 120 times over three or four hours, add the fatigue that comes with several
miles of walking, and you've got a good workout - and a recipe for potential lower-back trouble.
As America's love affair with the game continues to grow, so has the number of golf related injuries. The following
simple advice will show you how to take a proactive approach that will prepare your body for many years of pain-free
play and lower your score at the same time.
• Take lessons. Learning proper swing technique is critical. I recommend golf pro Jim DeLaby.
• Purchase equipment that fits. Don't try to adapt your swing to the wrong clubs: A six-footer playing with irons
designed for someone five inches shorter is begging for back trouble.
• For the women in golf: If you have "inherited" your husband's or significant other's golf clubs, they might be
difficult for you to use. Not only are the clubs often too long, but the shaft is often not flexible enough for a woman's
grip. Women typically play better with clubs that are composed of lighter, more flexible material, such as graphite.
• For the men in golf: It is a good idea to spend some extra time performing quality stretches before and after
your game to increase your trunk flexibility. While men are traditionally stronger than women, they usually aren't as
flexible. Men need to improve their flexibility to maintain a more even and consistent swing plane and thus improve
the likelihood of more consistent performance.
• For senior golfers: If you show some signs of arthritis in the hands, consider a larger, more specialized grip
for added safety and performance.
• Wear orthotics. These custom-made shoe inserts support the arch, absorb shock, and increase coordination.
Studies show custom-made, flexible orthotics can improve the entire body's balance, stability and coordination,
which translates into a smoother swing and reduced fatigue.
• Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow
for greater motion.
• Warm up before each round. Stretching before and after 18 holes is the best way to reduce post-game
stiffness and soreness. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches.
• Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disc
problems and nerve irritation.
• Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your
muscles balanced and even out stress on the back.
• Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus
increasing the risk of injury.
• Take the "drop." One bad swing-striking a root or a rock with your club-can damage a wrist. If unsure whether
you can get a clean swing, take the drop.
The golf swing naturally places a great amount of tension on the spine. If you golf consistently you are likely to have
back trouble at some point, but by following these simple tips you can minimize your chances for injury and play a
lifetime of pain-free golf.
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Copyright 2007
| Tullius Chiropractic & Pilates Center 902 West Grande Avenue Grover Beach, California 93433 Tel: (805) 481-1566 - Fax: (805) 481-5281 Grover Beach Arroyo Grande Pismo Beach San Luis Obispo Santa Maria Atascadero Paso Robles Templeton Nipomo Oceano Los Osos Morro Bay Avila Cayucos Orcutt Shandon Creston Santa Margarita California chiropractic chiropractor chiropractors wellness health fitness gym workout Pilates yoga massage tai chi cranioscaral reflexology acupuncture weight loss orthotics laser therapy spine subluxation healing wellness natural healthcare alternative |
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