Golf Injuries: The Causes & How to Avoid Them

Imagine if you will, spending the day contorting your body into oddly twisted postures to  generate power as you whip this metal stick down to the ground and back up. Combine this motion with a bent-over stance that is reminiscent of seniors after their spine has started to curve. Repeat this process 100 times (if you are an average golfer) over three or four hours while walking several miles. For some, this sounds like horrible torture. For others, this is an obsession worth doing again and again.

According to the American Chiropractic Association (ACA), the most common injuries to male golfers are lower back (53%) and elbow pain (24%). The most prevalent injury to female golfers is also lower back (45%) and elbow pain (27%). 63% of all beginner golfers suffer from back pain at some point while learning this sport.

There three most common causes of golf injuries are:

1. Poor posture.
2. Lack of flexibility.
3. Poor swing mechanics.

It is fairly obvious why these three things cause injuries to golfers. When playing a round of golf, the physical exertion from the body is intermittent. An average golfer will attempt anywhere from 50-70 swings, one every five minutes or so, while playing 18 holes. The average amateur can swing their club 80-100 miles per hour.

That same golfer can hack at golf balls 60-100 times in an hour at a driving range. This repetitive motion over the course of time can and will strain back muscles, not to mention the other parts of the body it can affect. The common end result will be some form of low back injury, ligament sprain, tendonitis or bursitis.

Chiropractic care can help deal with poor posture. The lack of flexibility in a golfer can also be addressed by treatment and a customized stretching program focused on the golfer’s restrictions. Poor mechanics can often be tied to a physical restriction or some mechanical dysfunction. Chiropractic treatment may help alleviate those issues as well.

Here are some more tips on how to avoid injury and maybe even help your game:

• Your equipment should fit you. You don’t go to work in a suit or dress two sizes too big and you shouldn’t do that with your clubs either.
• If you have “inherited” golf clubs from a family member or spouse, they might be difficult for you to use. For women especially, the clubs are often too long and the shaft not flexible enough for a woman’s grip. Women are usually more comfortable with clubs that are composed of lighter, more flexible material, such as graphite.
• It is a good idea for men to adequately stretch before and after their round to increase their trunk flexibility. Men are generally stronger than women, but not nearly as flexible. To maintain a more even and consistent swing, they need to improve their flexibility.
• If you have arthritis in your hands, try a larger, thicker, more specialized grip.
• Learning proper swing technique is critical for both performance and protection from injury. Taking lessons will help you learn what to do and how to do it.
• Metal spikes, while more popular, are not the best option. They damage the  greens and increase stress on your back.
• Use some wheels. Carrying a golf bag for 18 holes can cause your spine to shrink, leading to disk problems and nerve irritation. Pull your bag, or if you prefer to ride in a cart, alternate riding and walking every other hole.
• Dehydration can cause fatigue, leading you to adjust your swing. This increases the risk of injury. Don’t smoke or drink alcoholic beverages while golfing, as both cause loss of fluid. Drink water.
• Take the “drop.” Unless you are playing in the Master’s with a green jacket on the line, there is no reason to put yourself at risk. Striking a root or a rock with your club, which is more common than you think, could injure your wrist, shoulder or back.

Hopefully something on this list will help your game or keep you from sustaining a painful injury. If you have lower back pain, do not despair. There is hope. Chiropractic treatment can help you get out there on the back nine in no time.

For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.