With over 4,500 golf courses across the country, it’s no surprise that 1.5 million Canadians count themselves as fans of the sport. In fact, golf ranks number one in popularity within Canada. Unfortunately, 35% of injuries are the result of some form of sport participation, so it’s important to know the risks related to this popular game and how to prevent golf injuries. Key injuries commonly associated with golf include:
- Neck injuries
- Elbow injuries
- Shoulder injuries
- Wrist and hand injuries
- Lower back injuries
- Knee injuries
To prevent these kinds of injuries, consider taking a few light practice swings as a warm-up routine and perform the following stretches before game-time:
Side bends
- Hold a golf club at both ends above your head and slowly bend to either side with arms outstretched.
- Hold for 15-20 seconds
Posterior shoulder stretches
- Hold your left arm straight out in front of you
- Use your right hand to push against your left elbow and move the left arm across your chest
- Hold for 15-20 seconds.
Trunk rotations
- Stand with your feet shoulder width apart.
- Holding a golf club at both ends in front of you, lift it behind your head
- Rotate slowly as far as you can to one side
- Hold for 5 seconds before returning to a neutral centre position
Hamstring stretches
- Hold a golf club at each end behind your shoulders.
- Step up with your right foot onto a flat platform or step and slightly bend your knee
- Bend your upper body forward at the hips while keeping your spine straight
- Rotate your shoulders to both sides while maintaining the stretch
Knee to chest stretches
- Stand with your feet together
- Use both hands to pull one knee up towards your chest.
- Hold for 10-15 seconds before returning back to your starting position
This infographic is designed as a guide to help you perform exercises that can prevent a range of golf-related injuries.
Infographic: source link
PS: The author works at Oakville Chiropractic Centre
