Fitness

INJURY PREVENTION IN GOLF
by Caroline Syrett BSc PHYSIO (WITS)

Golf physiotherapy treatment focuses on specific flexibility and strengthening programmes, future preventative measures and safe warm up routines. By developing good posture, flexibility and strength, you will optimize your ability to play better golf.

FLEXIBILITY

Because golf is a very unilateral sport, it puts uneven stresses on your body. When you practice your swing, you make use of the same muscles over and over. This repetitive one-sided action can lead to injury and muscle imbalances. Your dominant muscles require regular stretching as they can quickly become over-active, short and tight . Include stretching in your warm-up as well as in your cool down at the end of your game. If you begin to feel a bit stiff during your game, pause to carry out some more stretches. The most important areas to stretch are the neck, shoulders, middle and lower back.

Neck
Warm up your neck and upper back by dropping your chin to your chest and gently rolling your head from side to side in slow half-circles.
Then stretch your neck by tilting your head to one side and use your arm on the same side to pull your head further toward your shoulder, hold for 30 seconds, now turn your head so that you are looking down into your armpit and again, use your arm to pull you further into the stretch for another 30 seconds.
After completing each hole, carry out a few chin tucks and one backward neck bend to counter eyeing the ball and putting.

Shoulders
Interlock your fingers behind your back and lift your arms up and out behind you stretching as far as is comfortable to open the chest.
Interlock your hands behind your head and stretch your elbows backwards.
Lift one arm straight above your head, bend the elbow so that your hand reaches behind your back and apply gentle overpressure with the other hand on the elbow.
Hold each of these positions for 30 seconds.

Mid-back
Place your club behind your upper back and hook it into your elbows. Now twist your upper body from side to side, keeping your hip bones facing forward. This will loosen and stretch the middle back which will reduce the stress on your body and also add power to your strokes.

Lower back
While twisting through your waist, gently and slowly turn from one side to the other. Warm up your torso with side bends by sliding your hand down your leg to support the weight of your torso.

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