Golfing may seem like a timid and less risky sport to some, but the risk of injury is still prevalent in this game. Back, shoulder, elbow, knee, and wrist injuries are some of the most common to happen on the green. These injuries are not only painful but can keep you from playing the game you love. Although injuries are common, they are avoidable. We want you to have fun, play golf safely, and be able to continue practicing your skills. To help you achieve that, here is a list of tips that will help you avoid major and minor injuries.
Warm Up
Warming up is a must for any sport, including golf. Sometimes you can be on the green for hours, and for those major backswings, you'll need to be limber. There are a few ways you can warm up. The following have been researched and are recommended by healthcare professionals.
- Stretch
Stretching is crucial for preventing injury; it warms up the limbs and makes them loose and limber.
- Take a Brisk Walk
Walking is excellent for stretching the leg muscles and warming up your body.
- Jumping Jacks
Jumping Jacks allow for the whole body to stretch and warm up, especially the arms and legs.
If you only take one tip from this list, take this one. It can save you money, time, and pain. And it only has to take ten minutes.
Pace Yourself
Just like stretching, pacing yourself can be the difference between enjoying your game and pulling a muscle. Taking it slow and starting with a couple of putting holes will help warm you up and prevent injury. Here are a few things to remember when pacing yourself.
- Take Breaks
If you are feeling a bit winded, stop, and take a breath. Seat down if seating is available.
- Stay Hydrated
Dehydration is crucial for maintaining a steady pace and good health. Always have a bottle of water at the ready.
- It's Not a Race
We often find ourselves wanting to rush through games and the holes we don't like as much. Simply put, don't do this. It is not a race.
Once you feel your body begin to warm up and loosen, you may gradually increase your pace. Enjoy your game, don't rush it; the course will always be there.
Adjust Posture and Swing
When you swing a golf club, your whole body is used to execute the swing. Although stretching and remaining limber is crucial, proper posture is as well. The constant repetition of swinging a golf club can cause strain and later injury if not tended to. Here a few ways to adjust your posture and swing.
- Keep Your Spine Straight
By keeping your spine straight, you will not hunch over the ball and cause neck and back pain.
- Maintain a Smooth Swing
As was previously mentioned, when you swing a golf club, it uses all the muscles in your body. Make sure you are not relying on one part of your body more than the other to execute your swing.
- Keep Feet Shoulder-Width Apart and Slightly Outward
Keeping your feet shoulder-width apart and slightly turned out is deemed the proper way to position yourself when playing golf.
Maintaining proper posture is not only good for golf but overall health and wellness. Incorporating this habit into your daily life will be greatly beneficial.
Increase Stamina
After many backswings and a long trek across the golf course, you may notice that you are feeling pain and fatigue. This is easy to remedy and is just a matter of increasing your stamina. There are many ways you can increase your stamina through exercise. Here are a few cardio and aerobic exercises that will help you do so.
- Walking
Walking is an easy but slow way to increase your stamina.
- Swimming
Swimming is fantastic for individuals who need low impact exercises.
- Bicycling
A fun way to spend an afternoon, commute to work and increase your stamina.
- Running
Running is one of the more arduous ways to achieve stamina growth. But over time, it will get easier and have tremendous health benefits.
Increasing your stamina is not only beneficial for your golfing life but also for your everyday activities.
Build Muscle Strength
Now, we are not saying that you have to become a professional bodybuilder to be a golfer. But it's no secret that having strong muscles can help you with your swings. You can strengthen your muscles by consuming protein-filled foods and strength training exercises. Here are some foods and exercises that will help build muscle strength.
- Eggs
Eggs are tasty and easy to make. Try incorporating them into your breakfast meals.
- Chicken
There are so many chicken recipes available on the internet; choose one that suits your taste buds, and eat away.
- Milk
I think almost everyone was told to drink their milk growing up. Not only does it build strong bones it builds strong muscles too.
- Squats
Squats are easy and effective, you don't need any equipment, and they produce results quickly.
- Push-ups
There are several variations of push-ups. They can be incredibly difficult, but over time they can get effortless. They are great for building all-over muscle strength.
- Lunges
Just like squats, lunges are easy, effective, and equipment free.
- Lifting Weights
Whether it's three to five pound are curls or heavy bench pressing, you will always build muscle strength when lifting weights.
Wear Proper Shoes
This tip is simple but effective. Be sure that the shoes you are wearing are made for golfing. Golf shoes have short cleats, if the cleats are too long, they can keep you set in the grass and cause strain when swinging.
Golfing is meant to be fun. But before we have our fun, we must make sure we are ready for it and that our health is in order. If an injury does occur, please seek medical treatment immediately. Golf season is approaching; let us be prepared!
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