Gear up for your golf game by learning how to avoid common injuries.
It's been a few months since your last golf outing. You're at the first tee, working out the kinks of your rusty swing. What better training, you think, than getting out there and playing?
Think about it some more. Golf is not a contact sport — but it puts significant demands on your body. Planning ahead may prevent injuries down the road.
Think through your swing
Understanding the mechanics behind your golf swing can help you prevent injuries.
- Use proper posture. Think about your posture as you address the ball. Avoid hunching over the ball, which may contribute to neck and back strain.
- Stay smooth. The power of a golf swing comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists. If you depend on one part of your body for your hitting power, you may be more prone to injury. For example, overemphasizing your wrists during your swing can lead to golfer's elbow — a strain of the muscles on the inside of the forearm.
- Stabilize your lower back. Keep your pelvis as level as possible throughout your swing.
- Don't overswing. If you swing the club too hard or too fast, you may lose control of the club and hurt yourself. Just relax and take a nice, easy swing at the ball.
Sometimes lessons can help. "The more you can learn correct mechanics early in your golfing career, the less prone to injury you'll be," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn. "It's harder to break bad habits later."
Tips to keep you on the course
Lower your risk of injury as you fine-tune your skills on the links.
- Start out slowly. You might practice your swing for hours, believing it's helping your game. But if your musculoskeletal system isn't conditioned for the extra strain, practicing your swing may do more harm than good. As with all sports and exercise programs, work up to your desired level of activity.
- Warm up. Before grabbing your clubs or trying a few slow motion swings, walk or jog for a few minutes to warm up. Then go through a series of golf stretches. Giving yourself plenty of time to check in and warm up might shave a few strokes off your score.
- Focus on flexibility. Improving your flexibility helps your muscles accommodate all sorts of demands. In golf, regular stretching can improve your range of motion and lead to a more fluid swing.
- Strengthen your muscles. You don't need bulging muscles to hit a long drive — but the stronger your muscles, the greater your club-head speed. Stronger muscles also are less prone to injury.
Be alert to other sources of injury
If you jerk heavy clubs out of the trunk, you may injure yourself before you reach the first tee. Keep your back straight and use the strength of your legs to lift heavy objects.
If you've had a leg or foot injury — such as ligament or cartilage damage — wear tennis shoes or golf shoes with short cleats. Long cleats dig into the sod and hold your feet planted as you swing, which may strain your knees or ankles.
While golfing, be alert for dehydration, heat exhaustion or heat stroke. And of course, call it quits at the first sign of threatening skies or lightning.
Prepare for golf season
Whether golf is a new interest or a lifelong passion, make the most of your time on the course. Take a few lessons. Shape up with a fitness program that includes aerobic activities, weight training and stretching.
"Get in shape to play your sport," Dr. Laskowski says. "Don't play your sport to get in shape."
Last Updated: 05/01/2006
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