Get in the Game without the Pain
Dr. Carole Smith - Clinic Director, BA, DC
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. Back pain and
golfer's elbow are 2 very common injuries suffered by golfers.
Here are some tips to help improve your game and prevent the pain.
- 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 helps 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.
- Warm-up and cool-down both before and after your game for a full 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.
- Stay hydrated. Drink plenty of fluids before, during and after your
game. Sorry, beer does not count. Remember that once you are thirsty,
you are already starting to dehydrate. Dehydration affects your energy
level and your physical functioning.
- 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.
If you find that your bag is getting too heavy, put it down and take a
break.
- When wheeling your golf cart, push rather than pull.
- 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.
- Take care of your feet! Make sure you have the proper shoes for your
type of feet. Golf shoes with short cleats are the best. If you are getting
pain in your feet, knees or low back, you may be a candidate for orthotics
to wear with your golf shoes.
- Use the right technique for your physical capacity and limits. 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.
If in doubt, consult a golf pro.
- Lastly, have fun. The right attitude is good for your performance and
your overall health!
Preventing shoulder injuries
Shoulder injuries in golfers are common due to the repetitive nature of
the swing. To reduce shoulder pain, try these two tips:
- 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.
Preventing elbow, wrist and hand injuries
- Select larger and softer club grips and use a neutral grip.
- Select irons with large heads and graphite shafts to lessen vibration.
- Select the correct club length.
- Strengthen your forearm muscles.
Chiropractors can help prevent backpack problems by showing you golf exercises
and stretches. Should you suffer an injury from golf, a chiropractor can
also provide treatment for your pain. 80 per cent of Canadians will suffer
from back pain in their lifetime. If required, a chiropractor can treat
your pain through a variety of methods. These can include: spinal and joint
adjustment, acupuncture, soft tissue therapy and therapeutic exercises.