Golf
Common Golf injuries and how to solve them
Golf And Sports Injuries
Playing golf involves a unique combination of physical demands that challenge various aspects of a player's body. Though often regarded as a leisurely sport, golf requires a considerable amount of physical prowess and endurance. The repetitive swinging motion, especially during the full swing, places significant stress on the core, back, and shoulder muscles. Proper balance and stability are vital for consistent shots, engaging the leg muscles throughout the game..
Additionally, walking long distances on undulating terrains during a round demands cardiovascular endurance. Maintaining a steady hand-eye coordination and grip strength is crucial for precise shots and putting. Overall, the physical demands of golf encompass a combination of strength, flexibility, endurance, and coordination, making it a sport that requires both finesse and athleticism to excel.
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Book AppointmentCommon Golf Injuries
Here are some of the most common golfing injuries we see at the Horsham Sports Injury Clinic
Golfer's Elbow (Medial Epicondylitis)
This injury involves inflammation of the tendons on the inside of the elbow and is caused by the repeated forceful gripping of the club during swings.
Tennis Elbow (Lateral Epicondylitis)
Similar to golfer's elbow, but affecting the tendons on the outside of the elbow, often caused by excessive gripping of the club. Studies actually suggest that golfer’s actually suffer this injury more than Golfer’s Elbow!
Rotator Cuff Strain/Tear
The rotational nature of golf swings can lead to overuse or strain of the shoulder's rotator cuff muscles
Lower Back Pain
The twisting and bending motions during a swing can strain the lower back, especially if the golfer has improper swing mechanics
Knee Injuries
The stress of walking on uneven terrain, especially during hilly courses, can lead to knee pain and injuries, such as strains or ligament issues
Wrist Strain
Overuse and improper technique can cause strains or sprains in the wrists, particularly during the impact phase with the golf ball
Plantar Fasciitis
Walking long distances and the repetitive weight shifts can cause inflammation of the plantar fascia in the feet
De Quervain's Tenosynovitis
This condition involves inflammation of the tendons in the thumb and wrist due to repetitive gripping and twisting movements during golf swings
Calf Strain
Intense running, especially on hard surfaces, can lead to calf strains as the calf muscles are responsible for propelling the body forward during tennis
At Home Treatment Options
Here are some at-home exercises that can help prevent golf injuries by improving flexibility, strength, and stability
Trunk Rotations
- Sit on a chair with your back straight and feet flat on the floor
- Place a club or a broomstick behind your shoulders
- Slowly rotate your upper body to the right and then to the left, feeling a gentle stretch in your core
- Perform 10-15 rotations on each side
Shoulder Stretch
- Stand with your feet shoulder-width apart
- Take one arm across your chest, and use the other hand to gently press the arm towards your body
- Hold for 15-20 seconds on each arm to stretch the shoulder muscles
Wrist Flexor and Extensor Stretch
- Extend one arm in front of you, palm facing down, and use the other hand to gently bend the fingers downwards
- Hold for 15-20 seconds
- hen, turn the palm upwards and gently bend the fingers backward, holding for another 15-20 seconds
- Repeat on the other hand
Bodyweight Squats
- Stand with your feet shoulder-width apart
- Bend your knees and lower your hips as if sitting in a chair, keeping your back straight
- Go as low as you can comfortably while maintaining good form
- Push through your heels to return to the starting position
- Perform 10-15 squats
Lunges
- Take a step forward with your right leg and bend both knees to lower your body into a lunge position
- Make sure your right knee is directly above your ankle and your left knee is hovering just above the ground
- Push through your right heel to return to the starting position
- Repeat on the other side
- Perform 10-12 lunges on each leg
Plank
- Get into a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels
- Hold this position for 30 seconds to 1 minute, engaging your core muscles
- Perform 2-3 sets to improve core strength and stability, which can help prevent back injuries
Golf Club Shoulder Rotation
- Hold a golf club horizontally behind your back with one hand over your shoulder and the other hand gripping it from behind your lower back
- Gently rotate your shoulders and twist your torso to one side, then to the other
- Perform 10-15 rotations on each side
- Hold each stretch for 15-20 seconds on each hand
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