Preventing Golf Injuries

Gearing Up For Golf

Golf is rapidly becoming the sport of choice for North Americans. Preventing golf injuries will enable you to hit farther, be more accurate and enjoy the game. As we enter spring, anyone familiar with the game is gearing up for golf.

Many of my clients use golf to get out and socialize or do business, as well as a great way to end a long day at work. They recognize the importance of preventing golf injuries. The truth is golf is a sport and should be treated like any other. It requires tremendous strength and power. You need incredible endurance and flexibility. If you look at any athlete, you will see them training for months and even years to compete in their sport. Golf is no different, yet most golfers are deconditioned, and are playing with injuries.

Common injuries among golfers are:

• back pain
• shoulder pain
• knee pain
• elbow pain and
• wrist pain

According to Paul Chek, author of Golf Biomechanic's, 53% of male and 45% of female golfers suffer from back pain. If you follow a specific exercise program designed for golfers the risk of injury is reduced.

Follow the guidelines below in the correct order to be most successful in improving your golf game and preventing golf injuries.

1. Flexibility: This is key to developing a full, fluid swing. You need to increase your range of motion in your low back, hamstrings, trunk, and shoulders. Performing daily stretches will help to increase your range of motion. Always warm up before stretching. You never want to stretch a "cold" muscle.
2. Stability:Stability is important because the more stable your body the better all other movements will be. A well balanced body is less likey to be injured
3. Strength:Build your strength by using functional movements. For example: movement patterns that mimick your golf game. So many times, you go into the gym and hop on the leg extension or bench press and see how much weight you can lift. The problem with this type of training is that you do not play golf on your back or sitting on a chair! So get up and start training like a pro golfer!
4. Power:The last step is power. The more power you can transfer from your body through to the ball, the farther your ball will go. Do not skip the first 3 steps. You will be most successful by maintaining this order. Exercises using medicine balls with lunges, and rotations with medicine balls are great examples to help build power.

   To have a fun, injury free season, as you are gearing up for golf, apply the 4 principles for success and have a great tee off!

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