Golf is generally thought of as a game for retirees and non-athletes. Walking, once considered an integral part of the game, has been all but eliminated. With the overwhelming use of golf carts in the modern recreational game, most golfers do little more than swing a club during a round. Despite its image as a game for the unfit, golfers suffer a surprisingly large number of injuries. According to an article in the May/June issue of Sports Medicine Reports by Brandon and Pearce, 40% of recreational golfers, and 60% of professional golfers suffer from at least one injury in a given golf season. The high rate of injury is attributed to the repetitive swinging required in golf. However, it is also likely, according to Brandon and Pearce, that a lack of exercise and preparation by most golfers contributes to the high injury rate.
Common Golf Injuries
The most common injuries in golf involve the lower back, the leading shoulder, wrist and forearm. The injuries can involve muscle, tendons or, in the lower back, the intervertebral disks.
- Shoulder injuries – the rotator cuff is the most commonly injured shoulder structure. The leading shoulder (facing the direction of the swing) undergoes stress to the posterior portion (back portion) of the rotator cuff with each swing.
- Low back injuries – the lower back undergoes torque and shearing stress with each golf swing. Amateur players are even more susceptible to back injuries than professionals, as amateurs tend to forgo strength training to build the supporting muscles.
- Elbow injuries – most golf shots require a descending strike of the golf ball with the club. Generally, this action result in creating a divot in the ground with the club head. The deceleration of the club that occurs with impact places stress on the elbow. Repetitive stress results in epicondylitis, also known as “tennis elbow”.
Golf Specific Training to Prevent Injury
Any injury prevention program for golfers should include three basic components: flexibility, strength and cardiovascular training.
- Flexibility – flexibility training is essential to allow the golfer to swing freely, without causing muscle and tendon injury related to over-stretching. Stretching should focus on the back, the shoulders, and the arms. Lower back stretching should include flexing in four direction at the waist – front to back, and side to side. Stretches should be performed within a comfortable range of motion.
- Strength training – total body strength training is desirable for injury prevention. Resistance training should be performed two to three time per week, with emphasis on higher repetitions for each exercise. Exercises should focus on the large muscles – chest presses, pull ups, body weight squats, etc.
- Cardiovascular training – for the dwindling number of golfers that still walk the course, cardiovascular training can make the difference between finishing the round strong, and fading at the end. 30 minutes of cardiovascular exercise, 3 times a week can increase endurance enough to make walking 18 holes easy.
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