The warm weather we've experienced
this spring has hastened the arrival of golf season which is now in full swing. Like any activity that we haven't done in a
while, it is important to begin slowly and let your body get used to the new
demands being asked of it. Couple that
with the twisting and torque of the golf swing and it is easy to appreciate why
taking a few proactive efforts can go a long way, maybe even further than your
drive off the first tee.
Make sure you have the right
gear. Your clubs should be the correct
length so you don't have to bend or overextend your back and it is important
that they have the appropriate stiffness and grip for you. Consulting a pro for guidance with these
details is helpful. A well-fitting golf
shoe with good support can also prevent low back, hip, and knee pain.
Consider taking a few lessons to learn
the technique of the swing and how to choose the correct club. This can help minimize your chances of experiencing
pain as well as take strokes off your score.
Use a push/pull golf cart to transport
your bag or occasionally use a motorized cart to decrease the strain on your
body. A double strap bag that evenly
distributes the weight is best if you prefer to carry your clubs. When lifting your golf bag, bend your knees
and lift using your legs, not your back.
Don't neglect the warm-up! Before taking some easy swings, start with a
short walk and then do some light stretching, which may include a few
repetitions of the following:
1.
Side bends. Stand with your feet shoulder width apart and
your arms reaching above your head. Bend
to the side slightly until you feel a stretch on the opposite side without
twisting your body. Hold for 15 seconds
and repeat on the other side.
2.
Quadriceps
stretch. While holding onto an object for balance bend
your right knee so your heel approaches the right buttock. Grasp the top of your right foot with your
right hand and pull gently until you feel a stretch in the front of your right
thigh. Keep your stomach tight so you
don't extend your back. Hold for 15
seconds and repeat on the other side.
3.
Back of
shoulder stretch. Reach your right
arm across the front of your body and grasp the elbow with your left hand. Gently pull your arm a little further so you
feel a stretch on the back of your right shoulder. Hold for 15 seconds and repeat on the other
side.
4.
Forearm
stretch. With your arm stretched out in front of you
with the palm facing down, pull your fingers upward with the other hand so your
palm now faces forward. Hold that
stretch for 15 seconds. Then pull your
fingers down so they point toward the ground.
Hold that stretch for 15 seconds.
Repeat on the other arm.
It's also important to drink plenty of
water during your game as becoming dehydrated can cause fatigue and increase
your risk of injury.
If you experience pain either during
or after your game you should seek an evaluation and treatment if it persists
longer than two or three days. Too much
of a delay in receiving treatment for an injury may lengthen the recovery
process and make it more difficult. This article is for general information
purposes only and is not to be taken as professional medical advice.
No comments:
Post a Comment