With the warm weather upon us, many will be hitting the greens for a round of golf. Although many think of golf as a low impact activity, there are various injuries to multiple body parts that can occur if proper preventative techniques are not used. Here is a handy-list to remember the next time you’re out on the course:
1. Strengthen muscles to prevent injury:
• Preventing Golfer’s elbow (AKA: medial epicondylitis-inflammation of the tendons attached at the elbow). Strengthen the forearm muscles – squeeze a tennis ball for 5 mins, do wrist curls with light weight.
• Preventing low back pain. Strengthen the lower back with exercises such as rows and pull downs and don’t forget to increase abdominal strength for a strong trunk.
2. Warm Up:
• Before starting, do stretches for your shoulders, back, and legs -and stop by the driving range to warm up your swing. If not contraindicated due to a health condition, taking an anti-inflammatory medication like ibuprofen or naproxen can help prevent a flare in those with arthritis.
3. General Tips
• Lather up in sunscreen with at least 50 SPF (or better yet, SPF protective clothing), wear sunglasses and a wide brimmed hat
• Stay hydrated- drink water or sports drinks before, during and after your game
• Be on the look out for stray golf balls heading your way! FORE!
Source and further information found at.
1. OrthoInfo, American Academy of Orthopedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00137