Typical injuries associated with golf
Back Pain: They could be caused by poor posture during the swing and can cause minor back injuries that can easily worsen if left untreated and turn into much more serious injuries.
Knee pain: It can occur by stretching a weak knee to stabilize the rotation of the hip axis at the beginning of the swing.
Shoulder pain: Excessive or wrong strain on the shoulder can cause, in addition to rotator cuff tendonitis, also a rupture of the same or arthritis of the joint resulting from joint and scapular instability.
Pain in the elbow: Opening a door or shaking hands with someone are actions that cause you to sting at the elbow? Perhaps you suffer from “Epitrocleitis”, also known as “golfer’s elbow”. This is due to some movements performed by those who practice this sport and to prevent it, it is advisable to practice exercises that strengthen the forearm using a grip or tightening a tennis ball for five minutes a day, strengthening the muscles and tendons involved in the movement.
Prevent golf injuries
Exercising regularly helps prevent fatigue and provides the body with the strength and flexibility to withstand the needs of the game throughout its life. Moreover, a good stretching before playing golf is essential for the prevention of possible injuries.
Physical exercises, basic. specific for golf
These exercises can be done at home, without equipment using a simple golf stick and will be useful to give you more stability, mobility and strength, essential to enhance your swing. Perform these exercises for 3 sets of 10 repetitions for each exercise, for a minimum of 3 times a week:
Pelvic Rotations: Pelvic rotations are a great way to work on the ability to separate the rotation of the lower and upper body during the swing, which is important for proper sequencing and energy production. They also work on hip mobility. Pressing the hands downward through the golf club is easier to keep the upper half still while the pelvis rotates.
Semi-kneeling thoracic rotations: The semi-kneeling thoracic rotations also work on the separation, but in the opposite way. The lower half remains stable and the rotation comes from the thoracic spine (mid back). The thoracic rotation is essential for adequate shoulder rotation. The position of half kneeling will limit as much as possible to “cheat” by rotating with our hips, but will also greatly help stability.
Hip hinge: The hinge is a great tool for assessing posture and can teach the golfer how to bend from the hips rather than turning or flexing from the lower back. This is important for our position in the golf course. The golf club must remain in contact with the coccyx, between the shoulder blades and, if possible, the back of the head. Keep a slight flexion of the knee and notice how the movement is a hinge on the hips and not a Squat.
Split Squat with rotation: Split Squat with rotation works on the stability of the lower body and can also help with the mobility of the hips and thoracic spine. Lower yourself until you can control, ideally keep the knee of the rear leg at floor height while keeping the heel of the front foot glued to the floor. Most people can not get down from beginning to end, so just try to get as low as possible.
Plank with Shoulder Tap: It is an excellent exercise to train the stability of the trunk and shoulder. The goal is to maintain a strict alignment from the ankles to the ears and resist any rotation of the hips as you raise your hand to touch the opposite shoulder. Imagine a glass of water resting on the lower back, which you do not have to drop.
There are several simple, quick and easy warm-up and stretching exercises that can help a lot to prevent injuries, including:
Neck Rotations: Slowly rotate the neck clockwise and counterclockwise.
Shoulder Stretch: Hold a golf club in front of you with one hand at each end of the club. Raise it above your head and hold it down. Then hold it in the same way behind your back and raise it to stretch your shoulders and hold. Finally, take each elbow with the opposite hand and pull it through the body to stretch the outer capsule of each shoulder.
Bending of the bust: With your hands resting on your hips, or high above your head, bend to the right and left alternately. Rotation of the trunk: With the arms crossed and the hands resting on the opposite shoulders, rotates the shoulders.
Swing practice: Start swinging the club gently. At the driving range, start warming up with a pitching wedge and then use all the sticks up to the Driver. If you can not go to a practice course before playing, use the same warm-up without hitting balls. Start with a half-turn and work up to a maximum of swing after several minutes. Focus on the correct mechanics and on a slow and easy stretch.