Lower back pain is the most common sports injuries in golfers, according to research from The American Orthopaedic Society for Sports Medicine and Sports Health. This is followed by elbow, shoulder and wrist injuries. Common overuse injuries include Golfer’s elbow, rotator cuff tendinitis, knee injuries (torn meniscus, osteoarthritis, or chondromalacia), wrist pain, generalized back pain, and ECU tendon luxation.
It’s impossible to prevent all injuries, but good training and correct use of equipment can lower your chances of getting hurt. Research from the American Orthopedic Society for Sports Medicine, supports the following practices:
- Increase the range of motion of the lumbar spine extension through stretching. Golfers with poor mobility may suffer in terms of generating club head speed and have an increased likelihood that they may develop compensatory adjustments to their swing – that leads to inaccuracy and injury.
- Hip rotation is important in golf. Increase rotation of your lead hip through stretching.
- There are key positions at every point in a golfer’s swing. It’s important to follow proper swing mechanics.
- Pre-round stretching and warm up. Before you do something strenuous like swinging a golf club at 100 mph, you should warm your muscles up with a series of basic movements.
- Strengthening regimens that target the shoulder, forearm, hand, and core. For example, the role of the core stabilising muscles is to maintain a neutral position of the pelvis, spine and shoulder blades. This reduces the risk of injury and positions the body in way to facilitate optimal movement patterns while also maximizing muscle function.
If you you are thinking about starting a training program, areas to focus on include pre-golf warm up, shoulder stability, back pain prevention, elbow stability, and knee stability. These recommendations are based on our review of current research and expert opinion. Remember to speak with your doctor and sports trainer before starting any training program to ensure that it is safe and correct for you to do so. Make sure that you understand the right training techniques and how to use the suggested equipment.
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