Simple Golf Exercises You Can Do on the Green to Prevent Injury
Sport (n): An activity involving physical exertion and skill in which an individual or team competes against another or others for entertainment.
Golf commonly has this misconception of not being a sport, but if you’ve ever played, it clearly requires this unique combination of physical exertion and skill. Suffice it to say, golfers are athletes too!
As with any athlete, if the proper preparations aren’t taken, there are injury risks. The average golfer will repeat a swing pattern thousands of times in a season as they attempt to perfect their skills and improve performance. This repetitive activity is a major factor for the most common injuries seen in golfers.
And injury can occur not just during the act of swinging the club, but also everything in-between. For example, did you know that golfers will, on average, walk 5-6 miles (~3mi with a cart) on each course? Add that to the act of bending over and picking up heavy club bags, you have a lot of opportunities to tweak a muscle or two.
COMMON INJURIES INCLUDE:
- Low Back Pain
- Lateral Elbow Pain (Tennis Elbow)
- Medial Elbow Pain (Golfer’s Elbow)
- Shoulder Pain
- Joint Pain
While many golfers end up in our PT office following an injury on the green, there are quite a few ways physical therapy can help keep golfers out of this painful predicament to begin with. For example, our clinic performs Golf Evaluations in which we will review your swinging motion and form to highlight areas of strength and weakness. Ultimate we’re looking to strengthen muscles that are perhaps less ready to bear more extreme levels of exertion and also correct any discernable problematic motions. Following the Golf Evaluation, a custom stretching or strengthening program is developed for the golfer to improve or maintain play. This is why you will commonly find PTs on staff with professional golfers.
In the meantime though, see below for a series of simple exercises that you can do on the golf course to reduce your chance of injury. In the following video, avid golfer and Personal Trainer Adam Dutille brings you through a series of stretching and strengthening exercises as designed by Becca Swope, PT. Please enjoy!
May your drives be straight and down the fairway
May you avoid the rough
And when your balls fly over water
May they land only in soft, green stuff.