Leduc Physio Tee Time; Early-season Golf Issues
Preventing Golf Injuries and Improving Performance on the Course
Courses are greening and Albertan golfers are itching to dust off their clubs after a long winter. But starting on the course before a season-startup exercise and stretch routine could create undue pain or injury. Keep yourself injury-free this golf season by reading further about golf injuries and why they happen, how to prevent injury, and take home some exercises and stretches to swing your best in 2022!
We sat down with our physiotherapist, Jason MaGee, to discuss common golf injuries, treatment options for golf aches and pains, and gathered his tips and tricks for preventing golf injuries this season.
Jason reports some of the most common injuries caused by golf, and usually seen in the early spring season are as follows:
#1 Low back injuries (strains and/or sprains), these injuries occur due to over-rotation during swinging or a strain on muscles in the low back because of weakness in this area. Swinging a golf club with poor body mechanics and limited strength can cause misalignment of lower vertebra as well as strains on soft tissues and nerves of the lumbar spine
#2 Tendinopathy or irritation of tendons in the elbows, knees, and/or wrists. This can happen due to of repetitive movements with improper strength and swing mechanics.
#3 Shoulder Strains and Sprains. This type of injury is usually due to the weight and force of a golf club while twisting and swinging during golf.
Any of these injuries can occur because golfers’ bodies have not been properly prepared for the high-caliber and repetitive movement of a golf swing. Ideally, golfers should be starting their golf season by taking time to learn some stretches for the low back, hips, and shoulders to maintain mobility. Also, learning some strengthening exercises for the abdominal muscles, and shoulders can prevent injury and improve overall performance.
If an injury does occur on the course, visiting a physiotherapist is a good first step to determine the severity of your specific injury.
Many golf injuries can be treated by a physiotherapist at Leduc Physio.
Once a physiotherapist has assessed your injury/issue, they will treat your pain with any combination of manual therapy, dry needling, and exercises for rehabilitation.
Your physiotherapist will outline a treatment plan for your specific injury or issue, and may suggest treatment methods in addition to regular physiotherapy visits. This may include massage therapy, exercise therapy, or devices such as custom orthotics or knee bracing.
Book your first appointment with Jason HERE.
Leduc Physio also offers Massage Therapy as well as private or small-group sessions of Exercise Therapy. Interested in a Golf Group Exercise session? Call our front desk at (780) 980-5443 for more info.
Go get golf lessons! Although it sounds simple, learning to swing with good body mechanics is the most effective way to prevent a golf injury.
Also, take time to practice. Start at the driving range with a small bucket of balls to see how your body feels getting back into a full swing, then progress to completing a 9-hole round then work your way up to an 18-hole day towards a tournament or golf trip.
Jason’s advice for golfing your best, is to physically prepare for golf-specific movements by completing a golf-conditioning program. Develop a pre-season set of stretches, strengthening exercises, and cardio to prepare your body for a golf season without injury.
If you don’t know where to start… our kinesiologists, Hailey or Morgan, provide private exercise therapy sessions for a low cost. Consultations are FREE, and programs are customized for your abilities and goals. They can help you build an exercise and/or stretching program specifically to address biomechanical issues with your swing, increase power for your drives, and improve overall performance.
For Your Best Game
Our kinesiologist, Morgan Specht has put together a small program to get your golf-prep routine started!
If you are looking to build a more diverse program for strengthening, stretching, or general conditioning book with her HERE!
Strengthening Exercises: Used to build muscle strength for stability through golf swing and stabilization of joints which are stressed during swinging.
Try 3 sets of 10 reps for each strengthening exercise.
Reverse Wood Chop
Tie an elastic to the bottom of a door. Stand in a split stance position, having the leg closer to the door backwards.
Hold the elastic tightly with both hands wide apart with your shoulders back.
Tighten your glutes and abdominals and pull the elastic up with a quick rotation movement while keeping your body upright.
Come back slowly to the initial position and repeat. Complete for both sides
Stand 15 to 30 cm (6 inches to 1 foot) from the wall with the shoulder closest to the wall.
Rotate the buttocks toward the wall as you reach out away from wall with your hands. Flex the knees, drop the hips and maintain a neutral lumbar spine.
Let your hip ”bang” lightly into the wall and then it immediately returns to the start position.
Do not hold the reaching position (on the wall).
Complete on opposite side as well.
Sit with your legs straight and hold a ball or weight out in front of you with straight arms.
Engage your core by squeezing belly button towards spine, keep breathing.
Brace your abdominals while you rotate to one side then the other keeping your lower back and arms straight.
Maintain a steady abdominal breathing during the exercise.
Stretching:Used to relieve tight or overworked muscles. To increase ROM in joints and improve swing mechanics.
Hold stretches for 15-45 seconds. Maintain stretch at a position where sensation is tight and uncomfortable, but NOT painful.
Lumbar Rotation Stretch
Lie on your back with your knees bent, keep your knees together.
Lower knees to the ground as far as you can on one side and maintain the stretch.
Return to the neutral position and repeat on the other side.
Do not raise your shoulders off ground when you lower your knees.
Posterior Cuff Stretch
Stand straight and bring one arm in front of your body at shoulder height.
Use the opposite arm to lightly push on your elbow to accentuate the stretch.
Hold the position when you feel a comfortable stretch behind the shoulder.
Do not rotate the trunk.
Interior Cuff Stretch
Stand straight and bring one arm overhead with your elbow bent and your hand behind your back.
Use the opposite arm to lightly pull on your elbow to accentuate the stretch.
Hold the position when you feel a comfortable stretch under your arm.
Cardio: Incorporating 30 minutes of daily activity to your schedule will make walking the course easier and prevent aggravation of tissues in the lower limbs.
Back to the Green
If you have more questions, concerns, or are interested in more of Leduc Physio’s services contact our awesome front desk staff at (780) 980-5443.
We hope each of you finds your best game on the course this Spring!
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