Your Guide to Golf Injury Prevention
A deep dive into golf’s unseen physical challenges and how you can safeguard against them
Golf might seem like a chill sport at a glance, but it’s more demanding than meets the eye. Swing after swing, golfers are doing a lot more than just hitting a ball—they're twisting, turning, and putting a fair bit of oomph into each shot. And even though it’s not as high-octane as, say, football or basketball, golf has its fair share of aches and pains. The usual suspects? The lower back, shoulders, and elbows. They bear the brunt of all that swinging action.
Now, picture a golfer with a swing that’s a bit off-kilter. Maybe their form is not quite right, or they've skipped the warm-up. These missteps, small as they might seem, can lead to nagging injuries. A wonky swing could send shockwaves down to the lower back. And doing it over and over again? That’s a recipe for overuse injuries in the shoulders and elbows.
What makes it trickier is that many golfers, especially the casual weekend warriors, might skip the warm-up or not be in the best shape. But, swinging a golf club isn’t a walk in the park. It needs a good range of motion, strength, and a bit of endurance too. So, skipping the warm-up or not being physically prepped is like going into a battle unarmed.
Now, here’s where things get interesting. A well-thought-out fitness regime can be a game-changer. It helps iron out those muscle kinks, ramps up flexibility, and builds a core of steel—laying down the groundwork for a swing that’s as smooth as butter. Plus, getting a handle on the proper swing mechanics is crucial. A little guidance from the pros or a physical therapist can go a long way in fine-tuning that swing and keeping injuries at bay.
Here's a breakdown of some of the most common injuries golfers face and the top 5 exercises you can start doing to prevent each one before they happen.
Lower Back Pain
Lower back pain tops the list of common golf injuries, making up around 20% to 34% of all golf-related injuries. This issue often arises from poor swing techniques which put undue stress on the lower back.
Top 5 Exercises for Lower Back Pain Prevention:
Deadlifts:
Why: Deadlifts target the posterior chain which includes the lower back, glutes, and hamstrings. This helps in building a strong base that supports the spine during golf swings.
Reps: 8-12 reps for 3-4 sets.
Weight: Start with a weight that allows you to maintain proper form but is challenging, gradually increasing as strength improves.
Hyperextensions:
Why: They specifically target the lower back muscles, helping to prevent fatigue and muscle strains during a game.
Reps: 10-15 reps for 3-4 sets.
Weight: Bodyweight initially; as strength improves, hold a weight plate or dumbbell for added resistance.
Bird Dogs:
Why: This exercise improves core stability and lower back muscle endurance which is essential for a good posture in golf.
Reps: 10-15 reps on each side for 3-4 sets.
Weight: Bodyweight.
Planks:
Why: Planks enhance core strength which is crucial for protecting the lower back during golf swings.
Duration: Hold for 30-60 seconds for 3-4 sets.
Weight: Bodyweight.
Supermans:
Why: They strengthen the lower back and core muscles, helping to maintain a neutral spine during golf swings.
Reps: 10-15 reps for 3-4 sets.
Weight: Bodyweight.
Shoulder Pain
Shoulder injuries are also common and can result from the repetitive motion of swinging and sometimes from carrying the golf bag. Both the dominant and non-dominant shoulders can be affected, though the non-dominant shoulder tends to be injured more frequently.
Top 5 Exercises for Shoulder Injury Prevention:
Shoulder Presses:
Why: This exercise strengthens the deltoid muscles and improves overall shoulder strength which is crucial for a powerful golf swing.
Reps: 8-12 reps for 3-4 sets.
Weight: Start with a weight that is challenging but allows for good form.
Lat Pulldowns:
Why: They enhance the strength of the shoulder girdle and upper back muscles, promoting better posture and shoulder stability.
Reps: 8-12 reps for 3-4 sets.
Weight: A challenging weight that allows for good form.
Rotator Cuff Exercises:
Why: Strengthening the small stabilizing muscles around the shoulder joint helps prevent common shoulder injuries in golfers.
Reps: 10-15 reps for 3-4 sets.
Weight: Light dumbbells or resistance bands, as these muscles are small and can be easily injured with heavy weights.
Face Pulls:
Why: This exercise targets the rear deltoids and improves shoulder stability, which is crucial for the golf swing.
Reps: 10-15 reps for 3-4 sets.
Weight: Resistance bands or a weight that allows for good form.
Scapular Retractions:
Why: Improving scapular stability and function is crucial for shoulder health and an effective golf swing.
Reps: 10-15 reps for 3-4 sets.
Weight: Light to moderate weight to maintain good form.
Elbow Injuries
Amateur golfers are more likely to experience elbow injuries. Conditions like "golfer's elbow," characterized by pain and inflammation on the inner side of the elbow, are prevalent. The repetitive motion and the impact of the golf swing are primarily to blame for these elbow issues.
Exercises for Elbow Injury Prevention:
Bicep Curls:
Why: Strengthening the bicep muscles is important for elbow stability and can help prevent elbow injuries during the golf swing.
Reps: 8-12 reps for 3-4 sets.
Weight: Start with a weight that is challenging but allows for good form.
Tricep Extensions:
Why: Strengthening the tricep muscles promotes balanced muscle strength around the elbow joint, helping to prevent injuries.
Reps: 8-12 reps for 3-4 sets.
Weight: A challenging weight that allows for good form.
Wrist Curls and Extensions:
Why: They improve wrist and forearm strength which can help to protect the elbow joint.
Reps: 10-15 reps for 3-4 sets.
Weight: Light to moderate dumbbells to start, increasing weight as strength improves.
Hammer Curls:
Why: They strengthen the brachialis muscle, promoting better elbow joint stability.
Reps: 8-12 reps for 3-4 sets.
Weight: Start with a weight that is challenging but allows for good form.
Resistance Band Flexor and Extensor Exercises:
Why: Strengthening the muscles of the forearm and improving grip strength can help in preventing elbow injuries.
Reps: 10-15 reps for 3-4 sets.
Weight: Resistance bands of varying resistance levels as strength improves.
