Golfing Tips to Avoid Injuries

It's been awhile since your last golf outing. You're at the first tee, working out the kinks of your rusty swing. What better training, you think, than getting out there and playing, right? Golf is not a contact sport, but it still puts significant demands on your body. Planning ahead may prevent injuries later down the road.

The golf swing is a motion that involves all parts of your body. Force is transferred from the ankles, to the legs, to the back, to the shoulders and right out through the wrists. The smoother the transfer of force, the better off you are.

The most common golf injuries are to the back, shoulders, elbows and wrists. Avoid wearing golf shoes with long cleats if you had leg or foot injuries in the past. In such a case, short cleats or tennis shoes would be a better option because long cleats dig into the sod and hold your feet planted as you swing, which may cause excessive rotational strain on your knee.

Golf can be a great form of exercise if you walk instead of taking a cart. And it's a terrific social activity. Perhaps the sport's greatest attraction is that you can enjoy it no matter what your skill level, and people with a variety of skill levels can still play together.

The following tips may help lower your risk of injury as you fine-tune your skills.

1. Take it easy - Most golfing injuries result from overuse. You might practice your swing for hours, with the hope that it'll help your game. However, if your musculoskeletal system isn't conditioned for the extra strain, over-practicing a swing will do more harm than good. Get in shape to play your sport. Don't play your sport to get in shape.

2. Warm up - Several practice swings are definitely beneficial, especially if you go through the motion slowly before taking full swings. But before grabbing your clubs, walk - or jog - a few minutes and be sure to go through your stretching program.

3. Be flexible - Improving your flexibility helps your muscles accommodate all sorts of demands. In golf, stretching is important to make sure that your body can move through the range of motion required in the golf swing without causing excessive stress on the muscles or joints.

4. Strengthen your muscles - You don't need bulging muscles to hit a long drive, but strength training is important for overall fitness and avoiding injuries. For golfers, concentrate on strength training and flexibility in the lower back, abdomen and hip areas, as well as your shoulders and forearms. Aim for balanced strength, which provides stability and prevents injury.

5. Focus on swing mechanics - Understanding the swing mechanics behind striking a golf ball can help you prevent injuries. Use proper posture being careful not to overswing. Concentrate on hitting the ball as a result of smooth chain of force transferred through your body.

6. Use common sense - Some golfers injure themselves even before the first tee - by jerking their bag of clubs out of the car. Keep your back straight and use the strength of your legs when you lift heavy objects. While golfing, be alert for dehydration, heat exhaustion or heat stroke. And of course, be ready to call it quits when the skies look threatening. Lightning kills golfers every year.

Carol Glasscock, MS, PT