GOLF WELLNESS WITH
BY EMMA COLEMAN OF SSM HEALTH
Warm-up stretches Warming up your muscles and joints is key to preventing injury in golf. Your warm-up should include stretches to loosen and warm the muscles in the neck, shoulders, back, and legs to increase mobility.
Incorporate these stretches into your golf warm-up: Low back stretch
Common Injuries
Lie on your back with your bent knees together. Slowly rotate your knees to one side so that your legs are parallel to the ground. Hold for 30 seconds and then return your knees to neutral. Slowly rotate your knees to the other side and hold for 30 seconds. Repeat a few times on both sides. Breathe while you stretch.
Avoid golf’s most common injuries with these tips and treatments
G
olf is at and all-time high in participation and media coverage at the amateur level — in part due to its socially-distant nature and accessibility. It’s a life-long leisure sport, which explains why it is so popular with kids and adults — and encourages interaction while you play. It's a great low-impact choice as it puts everyone outdoors and everyone can play golf. However, as with any sport, injuries can happen. Golfers are especially prone to injury because of the repetitive motions required to swing the club. According to an article published in the British Journal of Sports Medicine, 60 percent of amateur golfers are injured at least once. Occasionally acute, traumatic injuries occur on the course, but nearly half of injuries (44 percent) are caused by repetitive movements and overuse. SSM Health lists the following prevention steps and awareness tips to stay healthy, be proactive and avoid injuries before you play and start swinging away. EMMA COLEMAN MBA, ATC, is an Outreach Liaison for SSM Health Sports Medicine. She connects athletes of all levels in the community with injury prevention information and specialty services offered by SSM Health Sports Medicine. For more information, visit ssmhealth.com/ sports-medicine.
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Neck stretch Do the following movements and hold each stretch for 10-20 seconds. Look up, look down, look left, look right, and tilt your head each direction so your ear is almost touching your shoulder. Breathe while you stretch.
Shoulder stretch Cross one arm over your body and hold with the opposite hand. Hold for 30 seconds and breathe. Repeat on the opposite side.
Hamstring stretch Stand with your legs straight and slowly bend forward at the waist so you feel a stretch in your hamstrings. Do this with a wide stance first and then a narrow stance.
Take a few leisure swings with your golf club in hand to slowly prepare your body for the movements. A good warm-up should take about 10 minutes to complete, and should be done right before you walk to the first tee.
