Advice

A look into golf injuries….

The golf swing can be broken down into 6 phases, although these might vary depending which golfer or golf trainer you talk to. The six main phases of golf swing can be described as:

  • Stance
  • Take Away
  • Back Swing
  • Down Swing
  • Impact
  • Finish

Golfers often encounter overuse injuries such as impingements or tendinitis, strains, sprains and arthritis.

  • Golfers elbow (pain on the inside of the elbow)
  • Tennis elbow (pain on the outside of the elbow)
  • Low back pain
  • Shoulder impingement or tendinitis: pain top of the shoulder (AC joint) or behind the shoulder and going down the side of the shoulder (Rotator Cuff)
  • Wrist injuries: tendinitis (pain progresses over weeks or months, carpal tunnel syndrome (pain on the underside of the wrist and numbness in fingers)
  • To avoid such injuries that may cut your season short this summer, you have to make sure you take part in some exercises off the course to keep your bodies moving the way it should and strong in the centre.
  • First you will need to make sure you have a proper golf swing technique. Consult a golf pro at the beginning of the season to correct any biomechanical errors.
  • Then, you will need to work on the following:
  • Full neck rotation
  • Mobility in trunk rotation
  • Pre-set abdominal muscle activation capability
  • General flexibility
  • Strength, particularly of trunk and hips

Here are two sample exercises you can perform on a regular basis to get you going.

Exci 1: Kneeling Psoas Stretch Rotation
Kneel on one knee, squeeze the bum and hold for 30sec. You should feel a light stretch on the front of the hip. Hold the stretch and rotate your upper trunk from left to right very slowly, you will feel the stretch increase in some areas. Work more frequently on the tight areas! Repeat 3 times.

Exci 2: Golfer’s Deadlift
Stand on the course with you feet hip width apart and your golf club in your hands in front of you. Keep your knees slightly flexed and flex your body forward pivoting at the hips without rounding your back until the club is at knee level. You should feel a light stretch behind your thighs. Repeat movement 10 times before and after your game.

Remember, these exercises are to get you going, but certainly there is much more you can incorporate into your lifestyle to get you fit for golf!

By: Véronique Riverin B.Sc, CAT (C), CSCS