Preventing
Golf Injuries |
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Many
people consider golf a low-level physical activity without
the possibility of injury ever happening to them. But, there
is a potential risk of suffering serious injuries to the elbow,
spine, knee, hip, or wrist.
One of the best ways you to stretch your muscles and avoid
injury might be considered old-fashioned. Before your round
of golf, engage in some simple stretching exercises, and then
get a bucket of balls and hit a few golf balls on the driving
range. It not only will help your game, but will make you
healthier in the long run.
Here are some common golf injuries and some preventive measures
to protect yourself against injury. |
Golfer's Elbow
Leading the list of injuries is golfer's elbow, and one of the best
ways to avoid elbow problems is to strengthen the forearm muscles
and slow the swing so that there will be less shock in the arm when
the ball is hit by the golfer.
To avoid golfer's elbow, the American Academy of Orthopaedic Surgeons
suggests these simple exercises to help build up your forearm muscles.
Squeeze
a tennis ball
Squeezing a tennis ball for five minutes at a time is a simple,
effective exercise that will strengthen your forearm muscles.
Wrist curls
Use a lightweight dumbbell. Lower the weight to the end of
your fingers, and then curl the weight back into your palm,
followed by curling up your wrist to lift the weight an inch
or two higher. Perform 10 repetitions with one arm, and then
repeat with the other arm.
Reverse wrist curls
Use a lightweight dumbbell. Place your hands in front of you,
palm side down. Using your wrist, lift the weight up and down.
Hold the arm that you are exercising above your elbow with
your other hand in order to limit the motion to your forearm.
Perform 10 repetitions with one arm, and then repeat with
the other arm. |
Low
Back Pain
Another common complaint among golfers, low back pain, can be
caused by a poor swing. The rotational stresses of the golf swing
can place considerable pressure on the spine and muscles.
Also, poor flexibility and muscle strength can cause minor strains
in the back that can easily become severe injuries.
Here are some simple exercises to help strengthen lower back muscles
and prevent injuries.
Rowing
Firmly tie the ends of rubber tubing. Place it around an object
that is shoulder height (like a door hinge). Standing with
your arms straight out in front of you, grasp the tubing and
slowly pull it toward your chest. Release slowly. Perform
three sets of 10 repetitions, at least three times a week.
Pull Downs
With the rubber tubing still around the door hinge, kneel
and hold the tubing over your head. Pull down slowly toward
your chest, bending your elbows as you lower your arms. Raise
the tubing slowly over your head. Perform three sets of 10
repetitions, at least three times a week.
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