Avoid golf injuries with these doctor-approved tips

Whether you're a gym-goer who enjoys golf on the side, just like Dwayne Johnson, or have more serious dreams of winning the PGA Championship, you'll be aware that the sport of golf is far more physical than it might first appear. Swinging a club requires several physical processes, which is why golf injuries often occur on the course. So M&F spoke to Dr. Andrew Creighton, who joined us Assistant doctor at the clinic for special surgery and also Assistant Professor of Clinical Rehabilitation Medicine at Weill Cornel Medical College to master the biomechanics of golf and get some top tips on injury prevention and recovery.

What are some of the most common golf injuries?

While golf may seem like a fairly gentle affair, poor technique and a poor understanding of the mental and physical demands of the game gets you right off track at any age. “The lower back, the lumbar spine, is the first area of ​​injury,” says Dr. Creighton. “In young golfers, particularly those who are skeletally immature, the concern is injury to the bone, particularly the pars bone.” The pars bone is located between the joints within the spine and is often prone to injury in younger athletes.

"As the golfer ages, the lumbar discs are a common injury. Often the golfer injures themselves while bending, lifting, or twisting, especially when weight is added," says Dr. Creighton. "As the golfer ages, he may develop arthritis of the facet joints of the lumbar spine, which in turn typically causes pain when twisting and extending the painful area. Most often, a lower back injury occurs as a result of mobility problems in the thoracic spine (at the back of the chest), mid-back, or Hip mobility problems. Problems with mobility in the thoracic spine and hip result in more torque and shear forces occurring in the lumbar spine, resulting in injuries to the bones, discs and joints.”

Dr. Creighton, a former college golfer and current amateur golfer, says upper extremity injuries are also very common, particularly in the elbow and wrist. “The most common elbow injuries are medial and lateral elbow tendinopathies, also known as medial and lateral epicondylitis,” he says. "The tendon changes and sometimes tears partially due to overuse and poor technique. The golfer usually experiences pain at the protruding bone on the inside or outside of the elbow and from these areas directly down the arm. When looking at the wrist, injuries often occur on the inside or outside of the wrist or the ulnar and radial sides."

What are the most common causes of golf injuries?

“Wrist injuries most commonly occur when the bat is struck against an object, such as a tree root or tall grass, resulting in a sudden decrease in motion of the accelerating hands and wrists,” says Dr. Creighton. "In addition to accidentally hitting the club, injuries from overuse and poor technique can also occur, similar to an elbow injury. Common causes of golf injuries include overuse or poor swing mechanics and hitting an object during the swing. All of these problems can occur in golfers of all ages. As with any activity, there is likely to be a point where the golfer is playing too much. However, this point of excessive golf play is likely different for everyone. The golfer has probably reached that point once “Therefore, it is recommended that the golfer addresses these pains and injuries and considers taking time off to recover. It is important to investigate whether anything can be changed in their golf swing or routine before returning to play.”

Should golfers pay attention to external weather conditions?

"The cold can slow your nervous system's ability to produce muscle contraction," says Dr. Creighton. "Overall, flexibility is important in the golf swing and when one is cold, mobility can be compromised. Reduced flexibility can lead to stress on joints and soft tissues and possible injury. Therefore, it is recommended to wear additional clothing to stay warm when playing golf and to perform a dynamic warm-up to ensure tissues are mobilized before playing. However, excessive layering can also limit the golf swing, so a balance must be found. Be sure to practice after a dynamic Warm up hitting balls on the range to get that lie balance right for you.”

Is warming up important when playing golf?

Research has shown that warm-up exercises can play a role in injury prevention and even golf improvement, but statistically, few golfers prepare in this way before a round. “I strongly recommend that every golfer commit to a dynamic warm-up that focuses on mobilizing the body before playing,” says Dr. Creighton. For many, the idea of ​​warming up before a round of golf may seem strange, but when you consider that the body needs to be flexible in order to stretch and hyper-stretch, then a pre-game warm-up makes perfect sense.

“Have a... Dynamic warm-up is key before you play golf," adds Creighton, who says that golf warm-up exercises are important for muscle activation and can relieve pain in the lower back and upper extremities, while also helping to increase swing power. Incorporate functional exercises such as side planks, hip rotations and elbow raises. Also prepare the wrists by performing the up, down, left and right movements. Early signs include dynamic warm-ups and those that require resistance include, are superior to static stretches.

What other steps should be taken to limit or avoid golf injuries?

Dr. Creighton recommends that golfers utilize certain screening measures that address strength and flexibility measurements, such as: B. the Level 1 screening from the Titleist Performance Institute, as physical limitations can often lead to golf swing errors. He also recommends that golfers seek advice from a knowledgeable PGA professional to optimize the golf swing and correct any errors. “Make sure your clubs fit and grip properly,” Creighton adds. “In addition, long-term preseason physical conditioning can potentially help golfers avoid fatigue-related injuries.”

What treatments are there for golf injuries?

“Treating the golfer for any injury really requires a collaborative approach,” says Dr. Creighton. "First, seek medical attention who can make a clear diagnosis of the injury. A knowledgeable physical therapist can guide the athlete through an exercise-based approach to rehabilitate and rebuild the athlete. Finally, the golfer may also benefit from a swing coach who is aware of the injury and can modify the swing as necessary to avoid aggravation of the healing injury, thereby preventing recurrence of the injury."

Should golfers pay attention to nutrition?

Dr. Creighton says that some Research has suggested that caffeine supplementation can reduce fatigue toward the end of a round of golf and help improve energy levels. “For golfers, great emphasis must be placed on adequate hydration throughout the round, as even mild dehydration can affect performance,” he adds. "Golf is considered by many to be a moderately intense activity, and even at moderately intense levels of exercise, at least half of our total energy comes from carbohydrates, and this indicates that golfers need to consume carbohydrates to maintain blood sugar levels while playing golf. Additionally, maintaining normal glucose levels allows the golfer to maintain concentration."

So make sure you warm up, perfect your technique, hydrate, and know when it's time to rest and rebuild. This will keep you on track all season long.