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Simple Tips To Reduce Golf Injuries

Updated: Jun 12



Golf is associated with several injuries despite being a low impact sport. The majority of golf injuries are avoidable or can be mitigated. Protect yourself by following correct procedures and listening to your body - the most common golf injuries can be prevented by understanding the mechanics of the golf swing, reducing the impact of stress loads and better preparing the body for golf by:

  • Improving swing mechanics

  • Use the correct golfing equipment

  • Avoiding long practice sessions

  • Doing warm-up routines before practice or play

  • Stretching


CORRECT SWING MECHANICS

The entire body is used to execute a golf swing in a complex and coordinated movement. When this movement is repeated often, major stress is placed on the same muscles, tendons, and joints. Over time, this can cause injury, especially if your swing mechanics are flawed. The most commonly injured areas are the lower back, elbow, wrist and hand, and shoulder.


GOOD POSTURE

  • Stand with feet shoulder-width apart, a slight outward rotation, and with knees slightly bent.

  • Hold your spine relatively straight and avoid hunching over the ball.

  • Don't overswing. The best golfers have consistent swing tempos that look effortless. Smooth action is more efficient than tensed or forced action.


WARM-UPs AND STRETCHES

  • Warm-up for at least 10 minutes before your round of golf by doing some loosening up exercises and stretches. Do practice swing warm-ups. Start slowly, gradually increasing intensity.

  • Do more golf stretches for a more fluid swing. Stretch your hands, wrists, forearms, elbows, shoulders, spine, and pelvis.

  • Strengthen your muscles. Consider doing strength training exercises.

  • Focus on flexibility and do regular stretching to improve range of motion for a more fluid golf swing.

  • Try walking, jogging, bicycling, or swimming to improve endurance levels.


OTHER GOLFING TIPS

  • Lift and carry clubs carefully. Use proper lifting technique and bend from the knees

  • Avoid hitting the ground or the rough - to minimize elbow and wrist injuries

  • Use the right golf equipment and dress appropriately for course conditions

  • Watch out for hazards on the course

  • When riding in a golf cart, keep your feet inside the cart at all times

  • Be on the lookout for thunderstorms or lightning and leave the course immediately


AVOID DEHYDRATION AND EXCESSIVE SUN EXPOSURE

  • Rehydrate often, and don't wait till you feel thirsty.

  • Wear sunglasses to filter out UVA and UVB rays.

  • Wear a hat with a visor to shade your eyes and face.

  • Watch out for signs and symptoms of dehydration, heat exhaustion, heatstroke, and general unwellness.


WARNING SIGNS FOR INJURY AND GENERAL WELLBEING

  • Headache

  • Weakness

  • Dizziness or Confusion

  • Nausea

  • Muscle cramps

  • Rapid heartbeat



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