To the uninitiated, Golf it is merely hitting a little white ball whilst going for a Sunday stroll in park like surrounding. For the golfing enthusiast Golf is a fascinating lifetime pursuit of physical and mental challenges, that little white ball merely representing a fine balance of knowledge, skill, physical ability and mental stamina and temerity.
This pursuit of excellence does not come without a price. And I am not referring to the countless dollars one can spend on golfing equipment, golf lessons, golf club membership and green fees. I am referring to the physical injuries sustained in attempting to get the body to perform in perfectly aligned movements in perfect balance, co-ordination and timing.
A golf swing is a total body movement, and any single point of weakness can not only result in a poor result, but in bodily injury.
Our body is not naturally designed for the explosive power of the golf swing. The torque built up in the backswing turn is unleashed with controlled fury to send that little white critter down the middle of the fairway at speeds exceeding most open road speed limits. With all the horsepower delivered by a car engine, none compares with the 0-5 second acceleration of a golf ball. No wonder the body of the typical golfer takes such a hammering.
And it’s not just amateur golfers who suffer. It is estimated that over 30% of the pro golfers playing at any one time are playing with injury.
So what are the most common injuries sustained by golfers [excepting existing medical conditions].
Back Pain - golfing back pain results from poor posture and muscle co-ordination during the golf swing. Poor flexibility and muscle strength can cause minor strains in the back that can easily escalate to severe injuries.
Knee Pain - Knee pain occurs from the strain placed on a week knee to stabilise the rotation of the hip axis at the beginning of the swing.
Tendonitis - tendonitis [inflamed tendons is more common at the start of golf season and in new players. There are a number of different locations of tendonitis common to golfers.
- Golfers Elbow - pain is felt on the INSIDE of the upper RIGHT forearm near the elbow
- Tennis Elbow - pain is located on the outside of the LEFT elbow in a right handed golfer. Strangely, tennis elbow is more common in golfers than golfers elbow. Both golfers elbow and tennis elbow can result from a single violent action such as hitting to boards/mat at the driving range or hard fairway surface. However, it more commonly results from repetitive stress from smaller shocks.
- Rotator Cuff - Pain may be felt in the shoulder or upper arm at various phases of the golf swing, or following play, often during the night and when extending arms overhead.
- DeQuervains Tendonitis - inflammation in the tendons that control the thumb, resulting in pain in the wrist near the base of the thumb. Pain typically occurs at the left wrist at the top of the backswing [for right handed golfers].
Shoulder Pain - in addition to rotator cuff tendonitis, shoulder pain may also signal a tear in the rotator cuff or arthritis in the joint resulting from joint and scapular instability.
Carpal Tunnel Syndrome - a repetitive stress disorder in the nerves of the hands, resulting in pain in the tendons where though to where they pass through the wrist to be inserted in the lower forearm. Typical symptoms include weakness, numbness and tingling of the fingers, particularly at night.
Trigger Finger - when the flexor tendon of the finger locks up, causing the finger position to mimic that of being 'on the trigger'. The condition is caused when the flexor tendon sheath, through which the finger tendons run, is inhibited.
Wrist Impaction Syndrome - another repetitive stress condition where the bones of the wrist bang into one another. Pain and tenderness on the top of the wrist [usually on the right side] at the top of the backswing is a common symptom.
ECU Tendon Subluxation - caused when the sheath holding the wrist tendon to the ulna begins sliding in and out of its groove. Painful clicking in the wrist near the knobbly bump at the end of the ulna bone.
Fracture Of The Hamate Bone - The hamate bone is a small bone on the pinky side of the wrist. Most golfers grip their clubs with the butt-end of the club right up against the hook of the hamate during the swing, leading to fracture of this tiny prominence. Pain and tenderness in left palm, numbness in ring and pinky fingers.
Sunburn - an injury commonly overlooked by the amateur golfer. Four hours in direct sunlight with the penetrating UVA rays passing through clothing and overpowering sunscreens after one hour, is a lifetime injury. And this is one no amount of physical fitness can prevent. Wear proper golf clothing, use a broad spectrum sun block and wear protective eyewear and a hat.
More details on Common Golf Injuries can be found on golfswingclub.com
Causes Of Golfing Injuries
Golf injuries generally result from a combination of poor posture, lack of muscle flexibility and co-ordination and incorrect equipment. All of these causes can be avoided with a golf specific fitness program started BEFORE you ever start playing golf and before every single game.
Golf is not an aerobic sport but the demands on the body are unique. The duration of the game can lead to fatigue, which in turn leads to poor posture and lack of co-ordination. Combined, this lays a perfect ground for injury.
Preventing Golf Injuries
Physical fitness helps prevent fatigue and ensures the body has sufficient strength and flexibility to withstand the demands of the game, for its full duration. The golfswingclub.com website provides a full range of exercises to prevent each of the above injuries. For instance, simple stretches and exercises can be helpful in controlling the symptoms of golfer's elbow. To prevent golfers and tennis elbow you need to build up your forearm muscles. This can be done using a hand grip or squeezing a tennis ball fro 5 minutes a day.
Wrist curls using a lightweight dumbbell are also effective. By strengthening the muscles and tendons involved with golfers' elbow, you can help prevent the problem from returning. More details on Preventing Golf Injuries on golfswingclub.com
To avoid playing with incorrect equipment, get your golf clubs fitted by a professional. Ladies, don't just grab your partners clubs and head for the course. The shaft flexibility of men's clubs is stiffer than a ladies set; and in most cases will not only give a poor result but tennis/golfers elbow as a bonus.If you buy second hand clubs, take them to the pro-shop for proper fitting.
In upcoming articles we will give you advice on how to get custom fitted for your golf clubs, and exercise drills to correct posture, build muscle flexibility and strength to prevent these common injuries.
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By: Nicola Carr , Posted On: 2007-08-19
Nicola Carr is a fitness and anti-aging Editor for Antiaging-wellness.com. She is also guest golf fitness and golf mechanicsadvisor on GolfSwingClub.com
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