Golf  - October 2009

This months topic is about GOLF and we hope you find the information both informative and beneficial.

Playing Golf may seem like a relaxing and gentle sport to most, but when aches and pain disrupt your game, it can become more like a chore. Prolonged walking, standing and carrying bags on long courses can aggravate already aching joints and add to the discomfort.

The Golf Swing

Each swing places strain not only on the back, but other structures of the body such as the ankles, knees, hips, shoulders and elbows

The back swing alone involves approximately a 90 degree turn of the shoulders and a 45 degree turn of the hips whilst trying to keep the head straight and the eyes on the ball - essentially creating a 90° turn of the neck.

Incorrect technique can result in too much twisting and back extension, causing further stresses on the muscles and ligaments of the spine.

How can injury be prevented?

Many problems can be rectified with improvements in swing technique and exercises, however some can’t. The majority of people with back problems will lose distance on their full swing because of weakness and loss of flexibility, compensating by using a shorter back swing and coming down steeply from the outside. This often results in slicing the shot and striking the ground, causing a jarring of the spine. It is important to remember that injury may not necessarily cause immediate pain, and can cause compensation elsewhere in the body.

It is important to warm-up and stretch before you start playing, especially if you have a history of joint or muscle problems. Playing golf often requires a short burst of activity, sometimes followed by long breaks before the next shot. Doing some stretches between shots or holes can help prevent injury. Exercises to balance the trunk and spinal muscles are important if you want to prevent spinal injuries. The best person to ask is your chiropractor who can design a routine to suit your specific needs and ensure your spine and joints are working as well as they should, which can help prevent injury.

Other Golfing Injuries

One of the most common non-spinal injuries on the golf course is elbow injuries. Golfer’s and tennis elbow is repetitive strain of the tendon as it inserts into the bone on the outside and inside of the elbow joint, respectively. This results in inflammation (pain and swelling) of the tendons. Associated with either or both is a bent wrist at the point of contact with the ball grounding the club or excessive twisting of the forearms on the follow-through. Wrist injuries are unfortunately as common as back injuries, often due to grounding the club or trying to hit the ball out of the rough, spraining the wrist.

Shoulders can also be injured, especially at the end of the back swing when the tendons are overstretched. The follow-through can also cause problems and you can also injure the shoulders from carrying golf bags or pulling golf carts. To help avoid problems when carrying golf bags, try bags with the double shoulder strap. If pulling a trolley, try alternating sides or get a trolley that you can push.

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A few simple warm-up exercises:

Here are some exercises that we recommend you try to help with preventing injury.

• ·       Make sure that your core temperature is increased by a five to ten minute walk, or hit 15-20 balls gently with a shorter than normal swing.

• ·       Reach up with both arms and slowly move them in a large circle as possible five times and then increase the speed slightly five more times.

• ·       Stretch one hand above your head and bend your elbow, placing your hand in between your shoulder blades. Gently pull your elbow downwards with your other hand.

• ·       Put a club horizontally across the middle of your back. Hold it there in the crease of your elbows, and swing gently from side to side, lifting each heel off the ground as you twist round. Keep the hips and shoulders together.

• ·       Drop the club across the lower back, holding with both hands, and push away from your body. Hold it there whilst you swing gently.

• ·       Finish by hitting a further 20-30 balls starting with the shorter irons and working your way up to the driver.

   Have a good game!          

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