physiotherapist don mills and steeles

By: Team Family Physio

Physiotherapists and Massage Therapists

Golf is a sport that demands precision, finesse, and athleticism. However, golf injuries do happen. The repetitive nature of swinging your golf club combined with poor biomechanics can lead to various injuries, affecting both amateurs and professionals alike.

Understanding Golf Injuries

Golf injuries can occur due to overuse, poor technique, or underlying weakness/muscle imbalance. Some of the most prevalent injuries include golfer's elbow (medial epicondylitis), rotator cuff injuries, lower back pain, and wrist strains. While these injuries can hinder performance and enjoyment on the course, they are often preventable with the right approach.

Golf injuries can happen when poor mobility or strength from past injuries catch up to you

Key Exercises to Prevent Golf Injuries

Core Strengthening

A strong core is essential for stabilizing the spine and generating power in your golf swing. Strong core muscles allow for consistent swing execution which allows you to maintain your accuracy for more than just the start of your game. Incorporate exercises such as planks, lunges with rotation, and bird-dogs to strengthen the muscles of the abdomen, lower back, and hips.

Spinal Mobility and Golf Injuries

Spinal mobility is key to a consistent and easy swing. lack of spinal mobility will lead to increased wear and tear on your shoulders, hips and knees. If it continues it can start to lead to back pain.

Rotator Cuff Exercises

Your rotator cuff muscles play a crucial role in stabilizing the shoulder during the golf swing. Perform exercises like external rotations with resistance bands, and scapula stability training to strengthen necessary muscles and improve shoulder stability.

Hip Mobility and Stability

Adequate hip mobility and muscle stability are vital for maintaining proper posture and generating efficient power in your swing. Include exercises like hip flexor stretches, hip rotation stretches, and crab walks to improve hip mobility and strengthen the muscles around the hip joint.

Wrist and Forearm Strengthening

Golf places significant demands on the wrists and forearms, making them susceptible to injuries like golfer's elbow. Incorporate wrist extensor and flexor curls, and forearm pronation/supination exercises to strengthen these muscles and reduce the risk of injury.

Prevent Golf Injuries with These Pointers

Proper Warm-up

Prior to teeing off, ensure you engage in a thorough warm-up routine that includes dynamic stretches and mobility exercises for the entire body, with a focus on the shoulders, spine, hips, and wrists.

Maintain Good Posture

Throughout your swing, focus on maintaining a neutral spine and proper posture to minimize stress on any vulnerable areas. Avoid excessive rounding or arching of the back, and engage your core muscles for stability and efficiency of swing.

Smooth Transition and Tempo

Strive for a smooth and controlled transition between your backswing and downswing, maintaining a consistent tempo throughout. Avoid abrupt movements or overexertion, which can increase the risk of injury.

Listen to Your Body

Pay attention to any signs of discomfort or pain during and after your rounds of golf. If you experience persistent pain or discomfort, consult with a physiotherapist to address any underlying issues and prevent further injury.

It's essential to prioritize injury prevention in golf by incorporating targeted exercises into your routine catered to your specific needs. By strengthening key muscle weaknesses, improving mobility, and refining your swing mechanics, you can enjoy the sport of golf while minimizing the risk of injuries and maximizing performance on the course.

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