Injuries to golfers generally involve the back, the elbow, and lead shoulder. Pro golfers generally have more overuse injuries than amateur golfers. Amateur golfers also have overuse injuries but are often related to slight flaws in their swing as well as differences in their mechanics.
The performance of low back muscles and abdominal muscles is different in injured players than non injured players. Having a regular routine of abdominal strengthening is important even for the amateur golfer. The velocity of trunk motion during the swing is very high and has to be controlled by the muscles of the back and abdomen. Controlling acceleration and deceleration is imperative in preventing injury to the golfer much like in the arm of a baseball pitcher. Working on straight abdominal crunches, diagnol crunches, and side to side crunches are a great start. However, progression must also be made otherwise your body gets used to the same exercises over time.
Flexibility is often less in amateur golfers. Shoulder, trunk and leg flexibility are important areas to stretch. There are several types of stretching: static stretch, dynamic stretch, and hold-relax stretching are a few. A sports medicine professional can teach you the best way to stretch your body. Having an assessment can help you identify the areas that need the most work and how to work on those areas safely.
Players who engage in an dynamic warm up of at least ten minutes are less likely to be injured. The purpose of a warm up is to prepare your body for activity and that is done by raising your body temperature and moving your muscles, tendons, and joints through their full available motion. A warm up is not the time to be working on increasing your flexibility. A dynamic warm up generally means that you are moving around to stretch and raise your body temperature rather than standing in place doing static stretches. Working with a sports medicine professional can also help you develop a dynamic warm up that is specific to your needs as far as flexibility issues and movement patterns. Generally, jumping jacks, lunge walks with trunk twists, hip swings in all four directions, arm circles, and horizontal arm flaps are dynamic motions that when done in a controlled manner can be used as part of your warm up. Hold-relax stretches for the forearm, shoulder, trunk, and legs can be added in as well to aid in your warm up.
Reducing the risk of injury and improving your performance on the golf course are the goals of your golf fitness program. Consistency, instruction, and progression are important components to your fitness program. Nothing beats that feeling you have when you step up to the first tee just as the sun is coming up, smell the damp grass, and knowing you’ve been working on your golf fitness program and your partner hasn’t.
