Improve Your Golf Game & Play for Years to Come!

Aug 29

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It’s August, which means it’s National Golf Month! If you’re a regular or avid golfer, you have probably been enjoying those green golf courses all summer long. It’s a great way to get outside and get some fresh air and exercise, especially with friends or family! Even if you aren't an experienced player, it's enjoyable to play at any level, whether it is competitively or just for fun! There are many courses that will allow you to play either a 9-hole or an 18-hole game of golf, and then you are able to play at your own pace. But, it is always important to make sure that you are able to enjoy the sport without experiencing the dreaded aches and pains the following day.

With any sport or physical activity, there is always the chance of strain or injury. With golf, there is a lot of risk for back and shoulder pain, as you spend a majority of the time bending your back slightly to line up the golf to the ball and the tee, trying to get that perfect swing. The repetitive motion and asymmetric nature of a golf swing places added stress on the lower back. Along with those elements, there are three components that negatively impact a golf swing, thus leading to back pain. These are as follows:

Forgetting to Stretch & Warm Up – Golf is a sport; and like with any other sport, you need to warm-up. Warming up prior to playing helps prime the body for physical activity; allowing better blood flow to your muscles and loosening of your joints. This can include stretching or lightly working out your joints and muscles to prepare them for stress. The Conquer Mystery Pain E-course has a lot of great self-releases and stretches that can be great to do after a long game as well to avoid that next-day soreness and pain and keep you on the course all summer long!
‘Over-swinging’ – in this position, the spine is twisted and the body’s weight is distributed awkwardly, creating a choppy swing. Failure to have a smooth, natural swing results in increased strain on your lower back. The best way to ensure you are swinging in the most effective and painless way is to work with a body-mechanics professional. If you are experiencing pain with playing golf, you may qualify for a complimentary consult with one of our therapists who work with many golfers to help them play the game well and for years to come!
Poor posture – rounding the back, extending the lower back, or bending to the side before a swing can lead to weak muscles due to over-activation or tightness in the lower back. Furthermore, golfers are typically in this position for several hours throughout their game, fatiguing the back muscles and leaving them susceptible to injury. When you're not playing, you are likely carrying a heavy gold bag, standing, or walking around in the hot sun for hours. This is strenuous on the body!

Luckily, there are ways to help prevent these kinds of aches and pains when playing golf, so it is best to prepare before you start swinging. Some easy pain-preventing tips to follow before you start playing that 18-hole game of golf are:

Warm-Up Properly- Studies have shown that golfers who have stiffer back rotation and less joint range of motion have more back pain. This is because stiff players are forcing their bodies to move past their comfort zone, rather than using smooth, fluid motions. By stretching and warming up correctly, you can decrease your risk of injury and alleviate joint stiffness.
Improve Your Swing Mechanics- Don’t try to hit as hard as possible when you step up to the tee. Not only does this cause erratic ball placement, but the unnatural effort increases the chance of over-exerting your back and causing injury.
Maintain Neutral Spine Positioning- When leaning over the ball before swinging, keep your spine in its relaxed position of comfort and bend with your hips and knees.
Work One-on-One With a Physical Therapist- The best way to keep yourself in tip-top shape and work towards functional goals is by working with a physical therapist. This way, you can receive specialized care tailored to you and your goals to help alleviate any chronic pain, dysfunction, or other symptoms that are a part of the aging process. We want to keep you on the course for as long as you'd like! If you want to stay active and age gracefully, see if you qualify for a complimentary consult with one of our expert therapists.
Strengthen Your Core- Golf requires serious stamina. The majority of back injuries from swinging are due to overuse and lack of control through the swing. The stronger your core, the more you are able to have a composed swing repetitively. Be sure to exercise and strengthen your hips, glutes, lats, and obliques.
Don’t Try to Play Like a Pro- If you are relatively new to golf, don’t start out by playing 18 holes on your first round. This can cause extreme soreness and cause you to injure yourself by overexerting. Assess your capability and the amount of time you can comfortably play, and go from there.

So, before you hit the golf course to play a 18-hole game, make sure to follow the tips and tricks above to avoid those unnecessary aches and pains! If you happen to find yourself experiencing mystery pain after a game of golf, or just in general and you can’t seem to pinpoint the cause, then you have come to the right place. Before you let the pain persist, please reach out to us here at Arancia Physical Therapy by giving us a call at 401.602.7006, or by dropping us a note online here! We look forward to helping you live a pain-free life so that you can get back to the activities that you enjoy!