Stretch for Cure
Golf Vacation, Vol. 39
Preventive warming up of golfing muscles a must to avoid injury and pains.
Golf is a physically demanding game that requires explosive power, but at the same time, incredible precision and complexity. Golf may not get a lot of credit for being a high-intensity sport, but after a day on the green, any amateur knows differently.
After a full day of swinging clubs – a motion that turns, twists and pulls the torso – it is no wonder many golfers suffer pain or injuries related to the sport. Back pain is the most common, but elbows, shoulders and hips are also likely to develop problems.
Since we know about the common injuries related to golf, it is much easier to prevent them because we know how, why and where they occur. A little effort to prevent injury and pain can go along way.
A few key areas of prevention for golfers include warm-up and stretching, swing and muscle strengthening.
WARM UP AND STRETCHING
Going directly to the tee at 7:00am, pulling out the driver and proceeding to try and hit the cover off the ball is a sure way to sprain your back muscle. A thorough warm up that include stretching and easy swings is critical to prepare for the game. It also increase the range of motion and flexibility and improves your posture.
Regular stretching of the muscles is an important element in avoiding injury and alleviating pain.
When stretching, do not force the body into difficult positions. Move slowly into the stretch and hold for 15 to 30 seconds. Repeat stretches two to five times emphasizing on the shoulder, torso, hip, and hamstring.
- Shoulder and torso may be screeched by holding a golf club behind the neck shoulders and then rotating the torso.
- The hips may be stretched by pulling the knee to the chesc.
- The hamstring may be screeched by bending over and touching the knees.
PRACTICE YOUR SWING
Next, gently swinging the golf club helps warm up the necessary muscle group. Factor in the time to go to the driving range before a golf game.
Begin with the smaller irons and progress up to the larger woods. A golfer should emphasize a smooch, rhythmic swing as this produces less stress. In between rounds of golf, continue to strengthen the muscle. Strong muscles mean greater endurance, energy and better posture.
Despite the precautions taken and regular stretching and strengthening, pain and injuries may still occur. Take control and actively manage the pain. Although it may be difficult to do, take time off. Rest for a day or two.
Keep the muscles active with low impact aerobic exercise such as walking. Stationary bike and a favourite of mine, swimming. Use an ice pack on the injured area to help soothe and calm the nerve.
Chiropractic care can help not only treat the pain but prevent future injuries. Regular adjustments can strengthen your posture, keep the spine aligned, and improve range of motion while correcting any joint or muscle dysfunction.