Do you want to play better golf and reduce your risk of injury? A few minutes of preparation before your round can make a big difference. Hi, I’m Karen Rossman, an athletic trainer with Tahoe Forest Health System, and today I’m sharing some of the most common golf injuries and simple ways to help prevent them. Golf may not look like a contact sport, but don’t let that fool you.
Every swing is a powerful one-sided movement that starts from the ground and travels all the way through your hips, core, shoulders, and arms. When you repeat that motion hundreds of times, especially with poor mechanics or limited mobility, injuries can happen. The most common trouble spots? Your lower back followed by your shoulders and elbows.
Because golf is such an asymmetrical sport, it’s important to restore balance, improve mobility, and build strength through your full range of motion. Before you head to the first tee, spend just 5-10 minutes warming up. Your body and your scorecard will thank you.
We want to focus on opening up your hips and spine, activating your core and glutes, and gradually building speed and range of motion. Here are a few of my favorite exercises. Hip 90-90s, hip airplanes, or RDLs with a rotation can improve your hip mobility and control.
For thoracic mobility, we can do open book stretches, cat-cow, or world’s greatest stretch variations. We can do bird dogs to activate your core and improve stability, and single leg bridges to wake up your glutes.
Banded W’s and T’s along with wood chops or rows will prepare your shoulders and upper body.
Now, let’s make it golf specific. Try adding leg swings to loosen up your hips, slow torso rotations with a club across your shoulders to rehearse your swing pattern, dynamic lunges with rotation, hip hinge drills, a few controlled shadow swings before your first shot, and don’t forget your wrists and forearms.
Simple stretches or light wrist curls with a club can help prepare those muscles for a long day on the course.
Remember, a round of golf can last several hours. Stay hydrated, keep a healthy snack with you, and listen to your body. A little preparation goes a long way towards keeping you playing your best.
Follow the QR code for these injury reduction exercises. If you’re dealing with back, shoulder, elbow, or any other sport-related injuries, we’re here to help. I’m Karen Rossman, athletic trainer with Tahoe Forest Sports Medicine. Give us a call at (530) 582-7488 to schedule an appointment. Thanks for watching, and have a great round. Fore!
