Injury Prevention for the Avid Golfer

Most people think that playing golf is a walk in the park. Stamina-wise, true, golf requires much less energy than high intensity sports such as soccer or ice hockey. But, a golfer is prone to injury just as any other sports person is.

Men and women golfers are susceptible to injuries from overuse (and repetitive use) of certain joints and tendons. According to research, over 80% of professional golfers suffer an injury accruing from the game during their careers. In amateur golfers, lower back injuries account for 35% of golf injuries, elbow injuries are next at 33% and wrist and hand trauma come in next at 20%. The neck, shoulders, upper spine, knees, hips, hamstrings, shin, and feet can also bear the brunt of being used for golf swings, putting, walking, and other movements on the golf course.

It is also observed that wrist and elbow injuries plague women golfers more than they do men. This is thought to be due to the lower level of musculature in women's upper bodies and the fact that they have looser joints than men.

These are scary statistics and facts but women, don't you give up golf for knitting yet! There's good news. Most injuries sustained from being on the golf course can be avoided or prevented with proper physical conditioning and training techniques.

Proper physical conditioning

Strengthening and conditioning your muscles is extremely important for them to be able to bear the impact of your swings.

But, bear in mind that before you launch into any conditioning session, a proper warm-up is a must.

The hip muscles need to be strong for those twists during the swing. You can train your hips by doing lunges or better yet, do lunges with one foot on a balance disc. This also gives you good hip-knee coordination.

Strengthen your lower back by doing knee to chest exercises. If you're just starting out at these exercises and especially if you need to flatten your abdomen a little, be careful not to overdo it at first. As you progress, try holding your knees closer to your chest and for longer periods of time.

To flatten those abs, which in turn will provide excellent support for your back and enable to have proper posture when you swing, you can crunch out some crunches.

Hamstrings can't be left out--they need to be supple when they're called upon as in the gentler movements required while putting. Also, you may not be conscious of it but whenever you repeatedly bend during your rounds, your hamstrings are the protagonists--so, they definitely need to be strong. What's best to strengthen your hamstrings are exercises such as squats, dead-lifts, and power cleans. Ladies, if you don't want to be doing those heavier moves, just hold a few pounds in each hand as you squat.

Squats are also excellent for your knees and quadriceps.

To practice staying steady on your feet after your swing, you can always try the one-leg balance on the balance board.

For overall balance, try the golf swing while on the balance board.

We can't forget those tiny muscles of the hands and wrists. Try doing gentle wrist rotations. You can do them with a clenched fist, or you can vary the exercise by extending all of your fingers as you rotate. Also try both clockwise and anticlockwise rotations.

We definitely cannot forget those tiny muscles of the eye. They need their fair share of exercise and relaxation too. You can be sharp and eagle-eyed if you allow your eye lens to contract and relax alternately. Try focusing on something nearby and then focusing on objects farther and farther away until you reach the horizon. You can also relax your eyes by cupping your hands over them. Why, you might even try using a magnetic therapy eye mask!

Note: If you have any injury or medical condition, consult your physician, coach or trainer before you start any exercise program.

Not all is said with regards to physical conditioning if we don't mention increasing lean body mass. And for that, nothing beats weight training combined with proper nutrition (especially proteins) and supplementation. Proper training techniques

Improper swing techniques in amateurs place tremendous strain on muscles and joints. Getting into the practice of getting it right should be the mantra of any amateur golfer. Do it right, and watch your body adapt wonderfully to the physical stimulation from the golf course while you lower your handicap. It's never too late to get a qualified golf teacher. Invest in a little training and you'll find yourself spending less time recovering from injuries.

Lastly, remember not to hold onto the club too tight--relax, and keep those blisters at bay.

Keep fit, hone your techniques, and wow your fellow competitors with those long drives while you remain injury-free!