We are sure there were many frustrated golfers who were delighted to hear they could get back on the golf course in the last few weeks. We know lots of you have been keeping busy during lockdown and trying to stay fit but any new or unaccustomed exercise can come with a price!
In order to ensure you stay injury free and can enjoy a regular 18 holes make sure you follow these 5 top tips for avoiding golfing injuries.
Fitness
Basic cardiovascular fitness is essential. Regular walking, running or cross training on a stair machine, eliptical trainer, swimming, cycling are all ways to improve general fitness. This will help prevent fatigue which can increase your risk of injury.
Improve Mobility
Flexibility and rotation of the upper spine, shoulders and hips is critical to avoid injury. Regular stretching and dynamic exercises prescribed by one of our Blackberry Clinic physios can improve mobility. Hands on massage and myofascial release will improve flexibility in muscles and the spine. Exercise to focus on turning upper back segments with hips and pelvis to follow, rather than twisting the lower back.
Power and Control
Strength training is crucial to prevent injury. Strengthen core, pelvis, hamstrings and glutes to ensure the power of the drive comes from the body. Proprioception, balance and control of the lower leg, ankle and knee will provide a stable base for the golf swing.
Warm Up
A good warm up prepares your body for work. A brisk walk or short jog warms up the cardiovascular system. Follow this with dynamic stretches of the hips and thoracic spine. Then practice some shots at the driving range before starting the game.
Finish without ‘Popping’
‘Popping’ at the end of the swing to try and generate more power increases injury risk. Popping can include : straightening the knees just before or after contact, coming up on to your toes, arching or over extending your back. All of these can increase the loads in your knee, hip and lower back, causing injury.
Follow these 5 tips and hopefully you will stay injury free and improve your game!
If you do suffer a golfing injury book to see one of our practitioners. They will have you back on the golf course as quickly as possible!
