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For more information
about golfing in the region, visit Golfing
around Pittsburgh.
Fitness
and prevention
Beyond
your own game
Beware
the weather
Golf seems like a gentle
sport. You don't get punched or tackled-unless a member of your foursome
is having a really bad day. Your body isn't jarred or jostled and your
legs aren't pounding pavement. Though the inherent dangers of golf aren't
obvious, golfers may be injured-and sidelined by the pain.
Luckily, with a little
prevention and good form, most golf injuries are avoidable. According
to experts, the biggest issue with golf is the image that it's sedentary.
People don't realize that you need good flexibility, strength, and proper
technique or you could get hurt.
The list of possible
golf injuries is surprisingly extensive. Many result from some aspect
of the swing-which involves an explosive forward motion and violent muscle
contractions. Because you're holding a club with a relatively heavy head
that acts as a long lever arm, the forces are magnified. Other injuries
result from improper form and from the repetitive nature of the sport.
The back
Back problems are common among golf professionals. The twisting motion
of the swing, the movement of the spine, and repeated bending to make
putts contribute to the problem of low back pain.
Golfers are also likely
to have muscular imbalances since most of the stress is on one side of
your body, according to the American Council on Exercise. Many back problems
can be prevented with strong trunk muscles (abdominal muscles and back
muscles), which control the twisting mechanism, and good flexibility,
which helps prevent overstretching of back muscles.
The hips
As you rotate your body, you risk pulled muscles in the hip area. Make
sure to stretch your hip muscles well after warming up.
The shoulder
You engage your shoulder in both the take-away and follow-through of your
swing, and it's an area at risk for strains and sprains. Experts recommend
stretching this area well before playing, and strengthening the shoulder
off the course. Try lateral shoulder raises with dumbbells or rotator
cuff exercises (such as internal and external rotations with a dumbbell).
Read
more about shoulder problems
The elbows
The shock at impact - between the club and the ball or the ground- is
largely absorbed by the elbow muscles and tendons. Tendinitis at the elbow
is a risk that increases if your technique is poor.
Read
more about arm and elbow problems
The wrists
Like tennis players, golfers sometimes suffer from tendinitis of the wrist
as a result of repeated dorsiflexion. And if you miss the ball and hit
the ground, the muscles and tendons of your wrist absorb much of that
impact, as well.
Read
more about hand and wrist problems
The hands
There are several bones in your hand - the hamate bone and the navicular
(or scaphoid) bone, for example - that are susceptible to chipping or
breakage when playing golf. Usually the breaks result from hitting the
ground instead of the ball.
Good technique and
solid ball contact will prevent most of these injuries. Some players experience
arthritic changes in knuckle bones. Though golfing might not cause the
changes, they can affect the way these players hold the club.
You can help yourself
by loosening your grip. Experts suggest holding the club like it's an
open tube of toothpaste. Don't squeeze any of the toothpaste out. This
is good for your golf swing as well as your hands.
Read
more about hand and wrist problems
The hamstrings
You wouldn't think the fairly simple putting motion could cause an injury,
but it can. You need good flexibility in your hamstrings or risk pulling
those muscles when bending forward to putt.
Read
more about leg problems
Fitness and prevention
To help prevent some of these typical golf-related injuries, the majority
of professional golfers today are on structured fitness programs. Fitness
is an integral part of a healthy and competitive golf game.
Beyond being fit, experts suggest working with a golf pro to learn proper
technique. Good form puts less stress on your body and helps to improve
your score. Also, a poor swing can increase your risk of injury.
Before you play, get in the habit of warming up your muscles and stretching,
and make that part of your routine off the course, too. Take a brisk five-minute
walk before you play. Walk the first fairway if you get there early. Then
make sure to stretch, focusing on the lower back, hips, legs, and shoulders.
Beyond your own game
Even if you're a scratch golfer, chances are the folks on the fairway
next to you aren't. Be aware of what's happening around you on the course.
A golf ball strike to the head or in the eye can cause serious damage,
so pay attention when someone yells, "Fore!" And make sure to
let anyone near you on the course know if one of your stray shots is headed
their way.
Beware the weather
Another element beyond your control that can cause problems on the golf
course is the weather. On a sunny day, you'll be pounded with UVA and
UVB rays for about four hours - wear sunscreen, bring a hat, and have
sunglasses handy.
Remember, that when the temperature creeps up, you are at risk for dehydration
and heatstroke. The precautions are pretty simple:
- drink plenty of
water
- wear a hat
- head for the shade
or the clubhouse if you start to feel overheated, flushed, or nauseous
Lightning is another
golf hazard-you're vulnerable out there. When there's lightning in the
sky, head for the clubhouse.
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