Preventing the 3 Most Common Golf Injuries
As if golf wasn't hard enough, the game poses many challenges for vulnerable and at-risk areas for injury. back strains, golfer's and tennis elbow, and rotator cuff injuries often take golfers off the course or force them battle through discomfort throughout the season making it vital to understand key factors contributing to these injuries and have actionable strategies of prevention.
stubborn back strains
Back strains are the most prevalent injuries among golfers, often attributed to poor swing mechanics. While swing technique plays a role —and I always recommend for any golfer to swing the swing that their body can handle — it's essential to recognize that flawed mechanics are often a symptom of underlying issues such as mobility, stability, and strength deficits throughout the kinetic chain. These deficits can lead to compensations during the swing, placing undue stress on the back muscles.
To mitigate back strains, golfers must focus on addressing these foundational elements. This includes improving mobility rotational capabilities of the hips, all planes of freedom of the thoracic spine, enhancing reactive stability of the core muscles and developing coordinated strength to maintain connectedness throughout the swing. A comprehensive training program that targets these areas can not only reduce the risk of back injuries but also improve overall swing mechanics.
Back Tip: Thoracic and hip rotation exercises like the "thread the needle" and "hip airplane" allow the areas to support the low back throughout the swing. Additionally, placing a glove or towel under your rear arm during your range and air swings will give you the sensation of connectedness, reducing the tendency to early and excessively extend your back.
The nagging Golfer’s and Tennis Elbow
Golfer's elbow (medial epicondylitis) and tennis elbow (lateral epicondylitis) are common among golfers due to the repetitive nature of gripping and contacting the ball at impact. While grip technique is often emphasized, it's essential to understand that grip strength deficits and postural misalignments can contribute significantly to these injuries. Weakness in the forearm muscles and poor postural habits during the swing can lead to strain on the elbow tendons.
To prevent golfer's and tennis elbow, golfers should prioritize grip strength training and maintain proper postural alignment throughout the swing. Exercises that target forearm strength and endurance, along with drills to promote a relaxed yet firm grip, can help reduce the risk of these repetitive strain injuries.
Elbow Tip: Hold the club with both hands on the grass or turf and try to maintain gentle, firm pressure as you drag the club against the surface back and forth, trying to keep the clubface square and in contact with the ground for as long as possible. Perform for about 5-10 repetitions and then try doing it with only the left and right arm. This will condition your grip, forearms, shoulders and trunk, feeling the sensations through impact.
Painful Rotator Cuffs
The rotator cuff is crucial for shoulder stability and mobility during the golf swing. Rotator cuff injuries often stem from overuse, improper swing mechanics, and inadequate shoulder conditioning. While swing technique is important, it's essential to address shoulder mobility, stability, and strength to prevent these injuries effectively.
Preventing rotator cuff injuries requires a comprehensive approach that includes shoulder mobility drills, stability exercises, and strength training for the rotator cuff muscles. Additionally, focusing on proper shoulder mechanics during the swing, such as maintaining a smooth and controlled motion, can significantly reduce the risk of rotator cuff injuries.
Shoulders Tip: My main shoulders tip is to stop using the shoulders! With your arms crossed and club resting across your shoulders take practice swings by feeling the patterns of the trunk, hips, pelvis, and thoracic spine. When done correctly, your shoulders become very passive, moving with effortless speed and power. Rehearse, rehearse, and rehearse.
While understanding the common golf injuries and their contributing factors is essential, the key to prevention lies in addressing mobility, stability, and strength deficits throughout the kinetic chain. A well-rounded training program that targets these areas can improve overall performance, reduce the risk of injuries, and promote longevity in the sport. By focusing on mobility, stability, and strength throughout the body, golfers can enhance their performance, prevent injuries, and enjoy the game safely for years to come.