Playing golf is not only a fun way to spend time with family, friends and colleagues, but also a good way to improve health. However, golf also presents an increased risk of injury. In fact research has demonstrated that there is an increased risk of meeting certain injuries when compared to general sports participation. To help prevent this we have put together a guide to the 10 most common golf injuries and how to avoid them.
The Following are the Most Common Golf Injuries
- Back injuries
- Knee injuries
- Neck injuries
- Hip injuries
- Tendinitis in the Elbows
- Rotator cuff injuries
- Wrist injuries
- Hand injuries
- Foot and Ankle Injuries
- Skin Cancer
Back injuries are among the most common golf injuries, and they occur because of the twisting motion you make during your swing. The muscles tend to tighten when you swing a club, which can lead to sprains and strains of the lower back. To prevent such a problem, stretch your hamstrings and calves before you play. If you develop back pain during a round, take frequent breaks and do some more stretching. If the pain persists, see a doctor.
Knee injuries can occur for a number of reasons, but the most common cause is improper alignment. The knee should be in line with your foot and your hip. If it’s not, you risk twisting or spraining it. The second cause of knee injuries is weight distribution. Your weight should be equally distributed between the front and back halves of your body when you swing. Shifting too far forward will put excess strain on the muscles around your knees, while leaning back could lead to an overstretched ligament.
Neck injuries are common in anyone who spends long hours hunched over a computer, but can be particularly consequential for golfers, who may spend hours swinging a club. The good news is there are many ways to avoid this injury. The first is to always stretch before playing, and be sure to stretch your neck just as thoroughly as you would any other part of your body. Also, being aware of your posture on the course is important: if possible, try to stand up straight and keep your back in line with your spine. Finally, make sure that the clubs you use are appropriate for you—if you feel like you’re straining to swing them, you may be using clubs that are too long for you.
Hip injuries are among the most common in golf. This happens because of the large range of motion for the hip. It’s one of the most flexible joints in a person’s body which makes it great for moving and hitting golf shots but also puts it at a greater risk of injury from improper training or from overuse. A hip injury can be very serious if not treated immediately. This makes prevention all the more important.
Tendinitis in the Elbows
You’ve just finished a round of golf and yet you’re elbows are killing you. It hurts to bend your elbow, turn the steering wheel, move your arms too fast…the list goes on and on. You made an appointment to see a specialist, who told you “You have tendinitis in your elbow”, but that doesn’t mean anything to you.
Rotator cuff injuries
An injured rotator cuff is one of the biggest frustrations golfers face. If you don’t do anything else to avoid it, do these two things: never swing with an old injury and always stretch before and after a golf session.
Wrist injuries are among the most common in golf. The wrist (carpal) region is one of the weakest and provides a large area for impact whenever a golf ball strikes it. Thankfully, they are also among the easiest injuries to treat and you can get back to playing within 2 weeks from injury if you take the right steps.
Hand injuries can be frustrating and can force you to stop playing. There are many reasons for hand injuries, but I’m going to focus on just a few today.
Foot and Ankle Injuries
Foot and ankle injuries are common in golf. Whether you are a weekend warrior or play more than 15 rounds a year, these injuries can be painful and annoying. Foot and ankle injuries can vary from one person to the next, but most of them occur on the course.
Skin cancer is the most common form of cancer in the United States, causing more than 3.5 million cases of skin cancer each year. Not only is skin cancer the most common form of cancer, but it can also be preventable.
How to Avoid Them of Golf Injuries
Golf can be a great way to stay active and spend some time with friends, but it also comes with an increased risk of injury due to the repetitive nature of the sport. From aching elbows to an injured rotator cuff, golf injuries are common and often hard to prevent—but they don’t have to be the end of your game. Here are some tips to help you avoid golf injuries and get back on the course as soon as possible.
1. Warm up before you play. The most important thing you can do to avoid golf injuries is to warm up properly before you go out on the course—and that doesn’t simply mean hitting a few balls at the driving range.
2. Stretch properly. Stretching is another great way to prepare yourself for a round of golf, but it’s important that you do it right so you don’t injure yourself further. Be sure to stretch all parts of your body—especially your arms and shoulders—and hold each stretch for about 30 seconds.
3. Use the proper clubs for your height and strength. It’s tempting to want to use clubs that make it easier for you to hit long drives, but using clubs that aren’t right for your body can lead to injury over time.
Enjoying a healthy game of golf requires being aware and attentive to the common dangers of the sport. While most of these hazards and courses of action are simple enough, it is important to understand them before they affect you. With that in mind, here is a list of the 10 most common injuries in golf and how you can prevent them:
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