Golf Injury Help Advice

Top 5 golf related injuries

Lower back pain
Golfer’s elbow
Plantar fascia pain
Shoulder pain
Knee pain Golf injuries have been reported to affect 15-20% of golfers each year. Golf injuries are mostly due to overuse, but there are some traumatic injuries that can occur on the golf course. Golf requires explosive power for driving off the tee and fairways. These repeated actions can put stress on the tissues and cause injuries.

Lower back pain is the most common golf injury, accounting for around 20% of all golf injuries.

Other common golf injuries include elbow pain, shoulder pain, foot pain and knee pain. The research evidence indicates that recreational golfers tend to sustain more golf injuries than professional level golfers and that more injuries occur as players get older.

Generally, overuse injuries tend to occur as we get older because the joint and tendon tissues become less able to withstand stress. It is often the case that the injury was sustained during some other sport or activity, but that it is aggravated during golf.

LBP The repetitive action of the golf swing is the number one cause of low back pain in golfers, so golf swing faults should be corrected by a professional. A 'Reverse Angle' swing fault is a common cause of back pain that occurs when the spine deviates from the vertical during the swing.

Research has shown that specific back exercises, known as core strength and stability exercises, can be effective in the prevention of low back pain. These back exercises are most effective where the back pain is caused by poor posture combined with the stress of a faulty golf swing.

Remain as active as they possibly can, so long as their symptoms are not aggravated.

What is Golfer's Elbow?

Golfer's elbow is pain in the area of the inside of the elbow. If acute it can be related to inflammation of the tendons of the forearm at the point where they insert into the Humerus (upper arm) bone on the inner side of the elbow. This inflammation can be caused by forceful gripping activities such as when gripping the golf club, particularly if you have a 'wristy' technique.

Typically the pain is made worse by gripping activities and in some cases simple things like picking up a bag or briefcase can cause pain.

What can you do to prevent Golfer's Elbow?

Gripping the golf club too hard can be one of the contributing factors that brings on the pain. If you play golf for the first time in a long while make sure that you have stretched the muscles which work over the wrist by doing 'limp-wrist' and 'policeman halting traffic' type stretches.

Many people get symptomatic relief from Golfer's Elbow by wearing a golfer's Elbow Compression Strap.

Elbow Straps work by preventing the wrist extensor muscles from contracting fully, thus reducing the strain on the tendons at the elbow. This reduces elbow pain.

What should you do if you suffer Golfer's Elbow?

If acute inflammation of the tendons is the cause of your Golfer's Elbow it will usually responds well to rest and ice, as well as anti-inflammatory medication.. However, if you have had it for some time you need to take a different approach. It sounds bad but is not, but there may be degeneration of the extensor tendons, anti-inflammatory medication, and especially corticosteroid injections, should be avoided because they can hinder tissue healing and in fact cause more degeneration.

Rehabilitation for Golfers Elbow usually involves a mixture of flexibility and strengthening exercises for the flexors muscles and tendons using weights or resistance bands. The aim is for a graded progression of what is termed “load tolerance” of the muscle and tendon unit.

What is Knee Pain?

Knee Pain
Knee pain is very common in golfers especially around here with all the hills! Weight bearing and rotational forces on the knee during the golf swing, combined with prolonged walking can aggravate existing knee injuries and lead to knee pain.

You may experience swelling, locking or giving way. . Previous injuries to the meniscus (cartilage) or cruciate ligaments can predispose the knee joint to Arthritis that can flare up due to the stresses placed on the knee during golf.

What can you do to prevent Knee Pain?

A painful knee can mean you don’t use it as much and that can lead to weakness in the muscles around the knee such as the quadriceps, hamstrings and calves. This means that the knee is not as relatively stable and can this can mean you experience pain when you work it harder, such as on the golf course.

Exercises to improve Quadriceps, Hamstring and calf muscle strength along with hip strength have been shown to reduce knee pain effectively.

What should you do if you suffer knee Pain?

A rest from golf is usually needed to prevent further stress on the knee joint. Ice Packs can be applied for periods of twenty minutes every couple of hours (never apply ice directly to the skin as it can cause an ice burn).

A knee brace can provide support and help to relieve knee pain during golf. Knee pain from Arthritis tends to be worse in colder weather so many people find that a Neoprene Knee Support can provide warmth and support. A more advanced Osteoarthritis Knee Brace can improve the alignment of the knee, prevent further degeneration of the knee joint and provide relief from Arthritis pain.

Shoulder Pain

What is a Shoulder Pain?

Shoulder pain can occur in golfers due to problems with the Rotator Cuff muscles. The Rotator Cuff muscles (Subscapularis, Supraspinatus, Infraspinatus and Teres Minor) are small muscles situated around the shoulder joint, which can become injured during the repeated motions/stresses of the golf swing, particularly if there is a swing fault such as 'Chicken Winging' (bent elbows at ball contact) or a 'C-Shaped Posture' (rounded lower back) that can put too much stress on the shoulders.

Rotator Cuff injuries usually begin as inflammation (Tendonitis) caused by small but repeated irritation. If the cause of the inflammation is not addressed, and continues over a long period of time, partial tears may develop in the cuff that could eventually become a tear all the way through one or more of the Rotator Cuff muscles.

What can you do to prevent Shoulder Pain?

Golfers have to ensure they maintain flexibility, strength and endurance of the shoulder muscles. Shoulder stabilisation exercises using resistance abdns under the supervision of a can also help prevent pressure on the Rotator Cuff tendons.

In addition, golf swing technique should be checked by a professional to ensure that the shoulder posture and co-ordination during golf doesn't overload the Rotator Cuff muscles. What should you do if you suffer Shoulder Pain?