S. M. A. R. T. Patient Education Pages
Golf
The sport of golf offers practioners many aerobic and muscle strengthening benefits. S.M.A.R.T. golfers can enhance the health promoting aspects of the game, improve performance and experience fewer injuries by following a few simple suggestions.
STRETCH
Before stretching make sure to prepare your muscles with gentle movement to quicken circulation. Walking slowly for at least 5 minutes is a good way to prepare your muscles for stretching.
Then -- stretch to warm up your muscles before the first tee; stretch during the game to relax your muscles and reduce strain and; stretch again after the round to cool down your muscles and release any tension.
Do slow, controlled stretches that never go to the point of pain. Do not bounce. Hold stretches for 15-20 seconds and repeat them 3 times on each side.
Stretches for golfers focus on the shoulders, neck and back, the arms and hands, and the legs.
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MOVE
A regular program of a low-to-medium intensity activity like walking and stretching every day will help you avoid injury and gain more satisfaction from your golf game. You will feel better, too.
Rehearsing your swing can help maintain and improve your mobility and range of motion – and it might improve your game.
ADD IT UP
Listen to your body and slow down or take a break if you need it.
If lack of indoor facilities means you cannot play year-round, start each new season slowly. Consider playing a 9-hole round, instead of 18 holes, to start.
Spread your golf games throughout the week to avoid overusing tired muscles and risking strain and pain.
Walk the course rather than riding in a cart.
Stop frequently to rest, stretch periodically especially if you are carrying a heavy bag.
Stay well hydrated.
REDUCE STRAIN
Make sure you have the right equipment – right for your game and your body.
Adopt an upright posture that supports your back and allows for easy walking and unrestricted breathing. This posture has been described as following:
• stand straight (imagine a flexible cord attached to the crown of your head gently pulls you upward) with your chest open,
• your shoulders are down, back and relaxed,
• your chin is parallel to the ground and
• your eyes are up and looking ahead 10 – 12 feet.
If you find yourself standing for long periods of time without an opportunity to walk around, shift your weight side to side and front to back to stimulate the muscles in your legs, feet and trunk. Stand with one foot up on your bag or the golf cart.
Release muscle tension in your neck and upper back by rolling your shoulders, and by alternately tucking and extending your chin. This is an especially good exercise to release tension after putting.
To reduce strain while carrying your bag, carry it on two shoulders with an upright posture. If your bag has only one strap, alternate the shoulder on which you carry it.
When lifting your bag, bend from your knees keeping your back straight and hold the bag close to your body.
TALK TO A PHYSIOTHERAPIST
We can help you if you have any concerns about whether golf is a suitable sport for you or if you have an injury.
Our extensive arsenal of therapies can help you to recuperate faster and more completely from any injuries so that you can return to your game sooner.
We would be delighted to spend time discussing with you about how your injury occurred and what you might do to prevent future injuries, as well as exercises that could improve your performance.
