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Let’s be honest. Most golfers are more motivated to improve their games than to prevent injuries. Fortunately, regardless of your motivation, the good news is that the two go together like Tiger Woods and major championships. By following some basic guidelines and developing a game plan, you can not only decrease your risk of injury, but you can also improve your game and lower that handicap.

Research indicates that the lower the handicap, the greater the risk of injury because of the demands that the golf swing puts on the body. This even applies to touring professional players. On average, professionals suffer two injuries a year and lose approximately five weeks of playing time. A leading cause of golf injuries is from overuse. But poor technique, a lack of conditioning and aging also contribute heavily to injury.

Unlike touring professional players, who often suffer from overuse injuries, most recreational golfers don’t practise four hours a day or take hundreds of swings each day at the driving range. However, during an average 18-hole round, most recreational golfers take more than 100 swings, including practise swings, as well as walk six to eight kilometres and bend more than 30 to 40 times. You don’t have to be a health specialist to see the demands that a leisurely round of golf has on the body, especially the low back.

Golfers typically suffer from low back injuries. Research has found that professional golfers have more low back injuries than all other professional athletes combined. Recreational golfers also suffer back injuries, but these are often a result of poor technique, improper warm-up and lack of conditioning. In addition to low back injuries, male golfers typically suffer from shoulder and elbow injuries, while wrist injuries are common with females. To avoid golf-related injuries, consult your local teaching professional to ensure your technique and mechanics are in tip-top shape. By using the correct mechanics, you’ll reduce your risk of injury and improve your game. Also, ask if your pro has any suggestions about good warm-up or cool-down routines.

Warming Up

Before playing, always incorporate a good 10- to 20-minute warm-up that includes movements to increase body temperature, golf-related stretching exercises and some practise.

Going for a short walk or bike ride is a good way to increase muscle temperature and ensure a better stretch. Warm muscles stretch more efficiently and are less susceptible to injury. When stretching, focus on working the hips, back, neck, quadriceps, hamstrings, calf muscles, shoulders and forearms. Move slowly to the point of mild discomfort, but not pain, and hold each stretch for 15 to 30 seconds.

Next, take some practice swings, focusing on a smooth swing with proper mechanics. Build up to two clubs to increase resistance. Then move to the practice area and hit some balls. This will prepare both your mind and body for the game.

Sports-Specific Conditioning

David Lige has a degree in human kinetics from the University of British Columbia. He has worked as a kinesiologist and personal trainer for a number of years. E-mail davelige@smartt.com.

Source: alive #240, October 2002