With so many great courses to choose from in this area, many of us are happy to be back in the swing of another golf season.  Golfing is a great way to stay active and get some exercise in the warmer months.  The amount of exercise you might get from a round of golf depends on a few variables, such as whether you walk or take a cart, or how much of a “tour of the course” you give yourself if, like me, you tend to find yourself zig-zagging through holes looking for errant shots!  Considering that an average round has a golfer on foot walking 8 to 10 kms, and maintaining a moderately-elevated heart rate for four to five hours, golf is a great form of exercise for all ages.

As with any physical activity, golfers are prone to common injuries that can often be avoided.  For amateur golfers the most common injuries are to the back, followed by shoulder, elbow and wrist injuries, and less-commonly lower limb injuries.  While golf is a relatively low-impact sport, it uses the full body and especially the spine in a non-symmetrical way, producing high torque forces with real potential for injury.  It is important to realize, however, that research has shown most golf injuries can be blamed on two preventable factors:  overuse or over-practice without adequate warm-up, and poor swing mechanics.  Other factors that can lead to injury include improperly-fitting equipment, carrying heavy bags on one shoulder, hitting objects other than the golf ball, dehydration, and poor physical condition and fatigue.

Some of the most common mechanisms of injury in golf include over-flexion of the mid and lower back instead of bending at the hips while addressing the ball for putts and chips, which puts added stress on the spine.  Similarly, having too-wide a stance with longer shots prevents the trunk from rotating effectively in the swing.  Ground-impact injuries also affect the back and especially the wrists and elbows when one takes a large divot or hits an object such as a tree root.  This can result in back or upper limb strains, or even fractures of the hand or wrist.  Often this occurs mildly but repetitively, resulting in either lateral or medial epicondylitis, both of which occur equally in golf although the latter is known as “golfer’s elbow”.  

Some of these typical means of injury can be largely avoided by having a lesson with a CPGA professional who can teach you the right technique for your abilities.  Of course, decreased strength and flexibility makes you more vulnerable to injury, so keeping the muscles you’ll use strong and stretching them all slowly before and after a game is important.  Warm-ups should take at least 10 minutes, and include some gentle cardiovascular work such as a brisk walk, as well as stretching of the back, abdominal, arm, shoulder and leg muscles.

One useful technique that is unique to golf is known as the “Golfer’s Lift”, which is an ideal way to pick up a light object such as a golf ball or tee from the ground.  Many golfers have discovered for themselves that it is much easier to pick a ball out of the hole by pivoting at the hip of one leg while extending the other leg out behind as they reach for the ball with one hand and hold onto the golf club for support with the other.  This technique keeps the spine neutral and aligned, and is a great way to avoid the added strain on the back and knees that occurs with crouching down, both on and off the golf course.

It is a good idea to ensure that your equipment is fitted properly for your height, and made of a material with appropriate flexion for your abilities.  Golf shoes with cleats are also important to avoid slips during play, and should have proper fit and support.  If you carry your clubs, the newer double-strap bags are better to disperse the load evenly over both shoulders.  If you aren’t in optimum physical condition, are tired, or just prefer it, use a push cart or power cart so you can focus your efforts on the game.  Of course, drink plenty of water, especially on hot days, and stop playing immediately and seek medical attention if you experience any chest pain, light-headedness or shortness of breath.  If you do hurt yourself, most injuries will respond to rest and ice to reduce inflammation.  If your pain persists for more that a couple of days, consult a healthcare professional.

With these tips in mind this golf season, pain shouldn’t be par for the course..