Golf is a sport that attracts over 22 million Americans. It also appeals to those of various backgrounds, age, sex, socioeconomic status, and physical fitness. Golf appears easy when we watch Annika Sorenstam play, but the average recreational golfer is at risk for injury.
"Many golfers will invest a lot of money in their clubs but then forget that their body is also part of the game and should be in top shape to play the game," states Chris Coleman, Director of Commonwealth Physical Therapy, Crittenden, Kentucky. Recreational golfers are at risk of injury from poor swing mechanics and lack of physical conditioning. Even though golf may not require great strength or flexibility, it does require several muscle groups to work together through a large range of movement. When a golfer swings, the legs transfer power through the body and finally to the club to yield a powerful golf swing that may reach over 100mph of velocity.
Many technical errors occur during a golfer’s swing. Thus it is not surprising that most injuries occur during this part of the sport. The most common injuries are to the lower back, wrists, elbows and knees. Improving the technique of the swing through golf lessons, modeling a professional player, reading expert material on golf swing mechanics and making personal adjustments will greatly reduce the likelihood of an injury and hopefully reduce your handicap as well.
Conditioning is a second way to decrease the chance of injury. If golfers will spend a few minutes of their time conditioning, it will increase strength and flexibility and also improve driving performance. In a study by R. E. Hetu, et. al, published in Perceptual and Motor Skills, 1998, the authors developed a flexibility and strengthening program for golfers to perform twice a week over an eight week period. The study results noted significant increases in both physical abilities and driving distance.
Cardiovascular exercise as another part of a conditioning program that is often ignored yet should be incorporated into a weekly exercise regimen. An exercise as simple as brisk walking, swimming or riding a stationary bicycle can improve the efficiency of your heart, lower blood pressure, and increase tolerance to activity.
In order to develop the safest program for you, a medical professional should be consulted. Once cleared by a physician, consider consulting with a physical therapist who has the expertise to design a conditioning program with sport specific drills to enhance your game.
Finally, warm-up stretches 10-15 minutes before playing golf will increase elasticity in the connective tissue and reduce the risk of injury. Muscles that have been stretched appropriately will yield the balance, flexibility, and muscle control to deliver a strong, powerful stroke. Coleman further adds, "The golf stroke actually requires stability in some areas of the body yet flexibility in others."
A few examples of stretches to perform at the golf course as part of a warm-up routine include: neck stretches, arm stretches across the body, standing sidebends, standing trunk rotations and hamstring stretches. After warming up, sport specific conditioning is recommended such as slow practice swinging with a nine iron and then gradually progressing through the full movement and speed. Next, progress to a longer club after you reach a full swing with the nine iron and continue working up to full movement and speed.
To enhance cardiovascular fitness, while playing golf, try carrying or pulling your own clubs and walking from hole to hole, depending on the terrain of the golf course.
In conclusion, even though golf is a sport that carries a mild to moderate risk of injury, it should still be approached with injury prevention techniques.
Developing good technical skills and understanding the biomechanics of the swing, conditioning at least twice week with flexibility, strengthening, and cardiovascular exercises and warming up will all enhance your participations and enjoyment of the game throughout your lifetime. With a little luck it may even reduce your handicap!! Now enjoy your game.
Debra Turner, a Physical Therapist in Williamstown, Kentucky, is Director of Contract Services for Dry Ridge Physical Therapy, an affiliate of Rehabilitation Agency Group, PSC.
