Tackling Common Golf Injuries
With Prevention Strategies and Effective Exercises
As with any sport, there are common factors that contribute to injuries. For golf, these generally occur in the swing.
A poorly executed swing affects your swing performance and can add traumatic rotational force to your body, resulting in injury. Here are common factors that contribute to injury from a poorly executed golf swing:
Not properly warmed up before playing
Over-swinging
Poor swing mechanics
Over-practicing
Poor grip
These factors can cause the following common injuries for many golfers:
Back Pain
Elbow Tendinitis (aka Golfer’s Elbow)
Knee Pain
Shoulder Injuries
Wrist, Hand, and Finger Injuries
Neck Injuries
Foot and Ankle Injuries
If you happen to fall victim to a golf injury, follow the PRAISE injury management guide derived from the British Journal of Sports Medicine.
Incorporating an active recovery is essential to building up your strength and improving mobility.
Follow these exercises to aid in your recovery, and you may incorporate these exercises into your daily routine to help prevent future injuries.
STRETCHING EXERCISES
Shoulder Mobility
5-7 reps before, during, or after golf
Setup
Begin in a standing upright position, holding a club in both hands.
Movement
Squeeze the slack out of the bar or break the bar to engage the upper back muscles. Lift the club all over your head with your arms straight, then slowly lower it back down and repeat.
Pro-Tip
Make sure not to shrug your shoulders during the exercise
Bird Dog Variation
Begin on all fours, with your arms positioned directly under your shoulders.
Straighten one arm or your opposite leg one at a time or at the same time, until they are parallel to the floor
7-10 reps on each side
Setup
Begin on all fours, with your arms positioned directly under your shoulders.
Movement
Straighten one arm or your opposite leg one at a time or at the same time, until they are parallel to the floor. Hold briefly, then return to the starting position..
Pro-Tip
Make sure to keep your abdominals tight and hips level during the exercise.
STRENGTHENING EXERCISES
Side Plank with Leg Raise
Begin lying on your side with your hands resting on your thighs.
Tighten your abdominals and lift your hips off the floor into a side plank position.
Lift your top leg while maintaining a side plank position.
Reps: 5-10; Hold: 10-20 secs
Setup
Begin lying on your side with your hands resting on your thighs.
Movement
Tighten your abdominals and lift your hips off the floor into a side plank position.
Lift your top leg while maintaining a side plank position. Hold briefly, then relax and repeat.
Pro-Tip
Make sure your head, hips, and knees are in one straight line, and your shoulder is directly over your elbow.
Do not let your hips roll backward or forward during the exercise.
Of course, preventing injuries is the best course of action. To help you prevent injuries and improve your performance, schedule your assessment with me today; I offer in-person and virtual consultations.
Click the button below to learn more about my Golf Performance program and schedule your assessment.
Not all exercises are for everyone. Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether a particular exercise is appropriate for you.
This, like any other exercise, can result in personal injury. Any injury sustained from proper or improper use of this exercise is solely the responsibility of the exerciser. Performanceabove LLC disclaim any liability from injury sustained from the use of this exercise and suggest that you consult your professional healthcare provider before attempting any exercise or exercise program.
