No need to be the best golfer on the course or in your group. Playing golf is a great way for people of all ages to exercise and keep in shape.
Dr. Ryan Wagner, Sports Medicine Physician, ThedaCare Orthopedic Care
Golf enthusiasts are in their glory as Wisconsin courses open for the season. Some players, however, may find themselves suffering game-limiting injuries if they haven’t prepared for the season properly.
Dr. Ryan Wagner, a Sports Medicine Physician with ThedaCare Orthopedic Care, offers some important reminders as golfers prepare to hit the links.
Warm Up
“If golfers are only playing during the warmers months and are not exercising much in the off season, that can increase their risk for injury,” Dr. Wagner says. “Injury prevention is key to success in most sports.”
Before teeing off, warm up and stretch. Focus on the hamstrings, obliques, back, shoulders, and wrists.
In addition, swing the golf club a few times before playing. Gradually increase your range, motion, and swing speed. You can also consider visiting the driving range to get your blood flowing prior to playing.
“The majority of golf injuries result from overuse,” Dr. Wagner says. “Repeating the same golf swing motion places significant stresses on muscles, tendons, and joints. This can lead to injury over time, especially if golfers are only playing during the short Wisconsin season.”
Start Slow
A common golf injury involves damage to the rotator cuff.
“The rotator cuff supports the position of the shoulder,” Dr. Wagner says. “It can become injured due to the repetitive nature of golf swings or by hitting the ground with the club, which can cause a sudden jar to that muscle area.”
Golfers may notice decreased range of motion or swing speed, which are signs of a rotator cuff injury. Consider seeking care if you experience these symptoms, Dr. Wagner says.
“When you go to the golf course at the beginning of the season, start off slowly and increase the length of play and intensity over the course of the season,” he says. “Avoid trying to go 100% on the first time out. That can increase risk for injury.”
In the offseason, it’s important to focus on good aerobic conditioning, as well as core muscle strength to improve swing mechanics.
“There are several of online exercise programs that can help golfers keep in shape during the off season,” Dr. Wagner says. “A good home exercise program that a golfer completes multiple days per week is a great off-season training regimen.”
Staying in shape can provide endurance and enhance a player’s ability to finish a round of golf at the optimal level.
Mind Your Mechanics
Poor body mechanics during golf swings can lead to back pain, another common ailment for golfers. Proper training and instruction can help prevent this.
“Swinging the golf club causes rotational stresses. This can place significant torque on the spine, especially the muscles along the spine,” Dr. Wagner says. “Spending some time with a golf instructor to work on appropriate swing biomechanics can help prevent injury.”
Carrying golf bags or lifting them in or out of a cart also can lead to injury. Golf bags are heavy and cumbersome, which can create stress on a golfer’s body.
“Whether you carry your own bags, ride in a cart, or use a push cart, make sure to use appropriate body mechanics,” Dr. Wagner says. “Keeping a straight back and lifting with the knees can prevent injury. ”
Don’t Delay Treatment
Golfer’s elbow, officially known as medial epicondylitis, is one of the most common injuries. The condition leads to inflammation of the tendons that attach at the inside bone of the elbow
“Pain can occur while playing, and some golfers will keep playing through the pain,” Dr. Wagner says. “If you experience that kind of pain, it’s important to listen to your body, stop playing, ice, and rest the tendons to prevent exacerbation of the injury.”
Playing through pain is not a wise choice, he continues. Rest your body and seek care if the problem does not resolve. Many golfers may benefit from occupational or physical therapy to relieve golf injuries.
Be Prepared
Make sure to have proper gear. Golfers should wear appropriate-fitting golf shoes to support their ankles and backs, Dr. Wagner says. In addition, dress in layers for ever-changing weather conditions. Wear a hat, sunscreen, and sunglasses, and drink plenty of water.
“I recommend golfers carry a water bottle at all times and hydrate regularly,” Dr. Wagner says. “After playing in the sun for a few hours, golfers can develop heatstroke or become dehydrated. Drinking water regularly will help prevent those events from happening.”
Dr. Wagner wants everyone — from advanced golfers to beginners — to enjoy the game and receive the benefits of physical activity.
“No need to be the best golfer on the course or in your group,” he says. “Playing golf is a great way for people of all ages to exercise and keep in shape. It’s also a terrific way to enjoy Wisconsin’s beautiful landscapes.”
Experiencing a golf injury? Make an appointment today.
