You can purchase the best golf equipment but the most important success factor for your game is your physical condition. Some of the most common injuries to golfers are back pain and golfer’s elbow.
When you consider the spinal rotation that goes into a golf swing and the fact that the speed of the club can reach 160 km/hour, it’s easy to understand that golf puts significant biomechanical stress on the body.
Follow these tips to improve your game and prevent the pain.
1. Every golfer should include strength-training exercises in their routine. Strengthening all major muscle groups is essential to maximizing your performance. Core body strength and flexibility will prevent injury to your back, muscle strains and sprains.
2. Warm-up and cool-down both before and after your game for a 10-20 minutes. Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.
3. Stay hydrated. Drink plenty of fluids before, during and after your game. Sorry, beer does not count. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning.
4. Use a wheeled golf cart for carrying heavy clubs. If you must carry your golf bag, use both shoulders straps to spread the weight across a greater area. If there is only one strap, alternate sides frequently. If you find that your bag is getting too heavy, put it down and take a break.
5. When wheeling your golf cart, push rather than pull.
6. Golf requires long periods of standing. Frequently alternate your weight from one foot to the other or rest one of them on your golf bag or cart.
7. Take care of your feet! Make sure you have the proper shoes for your type of feet.
8. Use the right technique for your physical capacity and limits. Adopting a golf swing based on your physical and biomechanical capacity is important. If in doubt, consult a golf pro.
9. Lastly, have fun. The right attitude is good for your performance and your overall health!
Chiropractors can help prevent backpack problems by showing you golf exercises and stretches. Should you suffer an injury from golf or a sport (back, shoulder, elbow, wrist, knee and more), a chiropractor can also provide a treatment for your pain.
Reference Canadian Chiropractic Association