Preventing Golf Injuries

Written by Dr. Donald A. Ozello DC

Las Vegas is a golf mecca with over fifty golf courses. The sunshine and warm weather allow for almost year round play. Stay injury free and play more effectively by following several simple steps.

Warm-up with dynamic and static stretches, exercise off the course, use good technique and use proper size clubs.

Warm-up thoroughly before playing. Never jump out of your vehicle and start swinging your clubs.

A comprehensive warm-up is a strong tool for preventing injuries on the golf course. Take five or ten minutes to get your blood flowing and muscles limber before your game. 

Dynamic range of motion exercises followed by slow static stretches pump blood into the muscles and increase joint range of motion.

In the dynamic stretching phase start by moving your neck and spine. Next move your hips and shoulder, then finish by moving your limbs.

In the static phase move slowly into a comfortable stretch and hold it for thirty to sixty seconds for the spine and extremities. Hold a neck stretch for only five to twenty seconds. Focus on any problem areas, previous injuries, and tight spots for the final minutes of your pre-game warm-up.

Exercise off the golf course develops strength, endurance, flexibility, health, and fitness. The healthier you are the less fatigued you will become while playing. The fitter golfer is stronger in the later holes.

Build cardiovascular strength and endurance by performing aerobic exercise three to five times a week. Receive optimum results by training within your target heart rate for twenty to sixty minutes.

To determine your target heart rate subtract your age from 220. This number is your maximum heart rate. Your target heart rate is 50% to 80% of your maximum heart rate.  For example, if you are 30 years old, your target heart rate is 95 to 152 beats per minute. 220-30=190. 190 x 0.5=95. 190x.08=152.

Develop strength and power by performing resistance training. A plethora of tools are available including: barbells, dumbbells, kettlebells, machines, body weight exercises, and resistance bands. Utilize the type you enjoy the most or combine or alternate between the different types.

Always employ proper technique. Correct form is vital to preventing injuries, receiving the maximum benefits, improving your health, and building strength.

Golf is a uni-lateral, unsymmetrical sport which stresses the entire body in the same manner repeatedly. Execute an entire body strength training routine consistently in order to improve your golf game.

Emphasize combination movements such as squats, lunges, and cleans to work several muscles groups in unison, like the golf swing does.

Stretch to develop flexibility. Take your time, work at your own pace, and relax while stretching. Always remember stretching is not a flexibility contest between you and your friends.

Exhale while moving into a static stretch and hold a comfortable position for thirty to sixty seconds for the spine and the extremities. Hold a neck stretch for five to twenty seconds. 

Proper stretching should never elicit symptoms of pain, numbness, tingling, or loss of balance. Perform stretches for your entire body throughout the day to develop greater flexibility and pain-free range of motion.

Exercise types that increase flexibility and joint range of motion include: yoga, GYROTONIC, Pilates, and martial arts.

For best results implement an exercise strategy that develops all phases of health and fitness.

Proper club size and good technique are essential for injury prevention. When purchasing clubs ensure you find a perfect fit for your body size. Receive expert advice to eliminate technique flaws. Proper form will lessen unnecessary stress on the body while playing.

Enjoy yourself and decrease the possibility of golf-related injuries by employing a full body warm-up, using properly fitted clubs, using correct swing mechanics, and training consistently off the golf course.

Dr. Donald A. Ozello DC is the owner and treating doctor of Championship Chiropractic located at 2595 S. Cimarron Rd, Suite #100, Las Vegas, NV 89117. Dr Donald A. Ozello DC can be contacted at DrO@ChampionshipChiropractic.com.

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