Golfer's can develop pain and impairing injuries through overuse of certain muscles and movements.
The most common injury that golfers experience is known as golfer's elbow.
This occurs when there is damage to tendons, muscles and ligaments around the elbow and forearm.
Tiny tears in the muscle and tendons can form, referred to as micro tears.
This can limit the mobility of the elbow and forearm and can cause pain while playing golf.
Micro tears will get worse over time if they are left untreated and they can form scar tissue and calcium deposits.
The cause of golfers elbow is due to the repetitive swinging motion involved in golf.
The muscles and tendons near the elbow of the golfer are strained and are not allowed enough time to recover properly.
Unfortunately most golfers I have trained do not allow themselves enough rest.
A golfer might play eighteen holes in one day with elbow pain, play golf again the next day making the injury worse.
Golfer's elbow typically starts on the inside of the elbow, but some golfers will also experience pain in the elbow joint and wrist.
Golfers can take proper precautions to prevent golfer's elbow by doing a few key things.
Stretching the muscles before and after golf is highly recommended.
This will help provide flexibility and reduce the risk of an injury.
I have trained golfers and have found daily stretching of the forearm to be highly effective in preventing golfer's elbow.
The forearm can be stretched by hanging the hand over a table and pressing with the opposite hand.
The stretch should be held for thirty seconds.
The stretch should be done with the hand facing up and the hand facing down.
This stretch is known as the wrist flexion and extension stretch.
This does not mean we should not stretch the rest of the body since other injuries can develop.
Every golfer should go through a warm-up and stretching routine for the entire body.
This will not only aid to injury prevention but also help to increase performance on the golf course.
A golfer who is warmed up and stretched out properly will likely be able to drive a golf ball further.
A strength and conditioning program is also recommended for golfer's elbow.
Most overuse injuries happen because an individual is not conditioned properly.
A golfer must strengthen the muscles in the forearms.
This can be performed by doing forearm flexion and extension with a light dumbbell.
Radial and ulnar deviation can be performed also using a hammer.
This will help to strengthen the forearms and elbows which can help prevent golfer's elbow.
Having taught strength and conditioning programs for golfers, most golfers I have trained are deconditioned before they play the sport.
Every golfer must establish a baseline of fitness that is appropriate for them.
Lastly, golfer's elbow must be treated correctly.
Rehabilitation exercises such as stretching will aid to heal golfer's elbow.
Ice may be used but the most important factor is rest.
Rest usually is the only way golfer's elbow will heal itself.
A doctor's visit may also be a good idea.
As a fitness professional, I will not diagnose an injury but refer an injured client to a doctor and physical therapist if necessary.
Golfers that practice these simple steps can avoid golfer's elbow and also other injuries.
Prevention can be the best method so further injury can be avoided.
The most common injury that golfers experience is known as golfer's elbow.
This occurs when there is damage to tendons, muscles and ligaments around the elbow and forearm.
Tiny tears in the muscle and tendons can form, referred to as micro tears.
This can limit the mobility of the elbow and forearm and can cause pain while playing golf.
Micro tears will get worse over time if they are left untreated and they can form scar tissue and calcium deposits.
The cause of golfers elbow is due to the repetitive swinging motion involved in golf.
The muscles and tendons near the elbow of the golfer are strained and are not allowed enough time to recover properly.
Unfortunately most golfers I have trained do not allow themselves enough rest.
A golfer might play eighteen holes in one day with elbow pain, play golf again the next day making the injury worse.
Golfer's elbow typically starts on the inside of the elbow, but some golfers will also experience pain in the elbow joint and wrist.
Golfers can take proper precautions to prevent golfer's elbow by doing a few key things.
Stretching the muscles before and after golf is highly recommended.
This will help provide flexibility and reduce the risk of an injury.
I have trained golfers and have found daily stretching of the forearm to be highly effective in preventing golfer's elbow.
The forearm can be stretched by hanging the hand over a table and pressing with the opposite hand.
The stretch should be held for thirty seconds.
The stretch should be done with the hand facing up and the hand facing down.
This stretch is known as the wrist flexion and extension stretch.
This does not mean we should not stretch the rest of the body since other injuries can develop.
Every golfer should go through a warm-up and stretching routine for the entire body.
This will not only aid to injury prevention but also help to increase performance on the golf course.
A golfer who is warmed up and stretched out properly will likely be able to drive a golf ball further.
A strength and conditioning program is also recommended for golfer's elbow.
Most overuse injuries happen because an individual is not conditioned properly.
A golfer must strengthen the muscles in the forearms.
This can be performed by doing forearm flexion and extension with a light dumbbell.
Radial and ulnar deviation can be performed also using a hammer.
This will help to strengthen the forearms and elbows which can help prevent golfer's elbow.
Having taught strength and conditioning programs for golfers, most golfers I have trained are deconditioned before they play the sport.
Every golfer must establish a baseline of fitness that is appropriate for them.
Lastly, golfer's elbow must be treated correctly.
Rehabilitation exercises such as stretching will aid to heal golfer's elbow.
Ice may be used but the most important factor is rest.
Rest usually is the only way golfer's elbow will heal itself.
A doctor's visit may also be a good idea.
As a fitness professional, I will not diagnose an injury but refer an injured client to a doctor and physical therapist if necessary.
Golfers that practice these simple steps can avoid golfer's elbow and also other injuries.
Prevention can be the best method so further injury can be avoided.