6. Simple Injury Avoidance
Having a correct club-fit to your body specifications, as well as playing consistently, and also using a long putter, these may decrease stress and strain on your lumbar spine throughout a round of golf. Carrying a golf bag with a single strap can be hazardous to the lower back, shoulder, and ankle. Increased bodyweight is also a significant risk factor for low back pain among players.
7. Lifting and Carrying
Golfers who carry their own bags have higher rates of shoulder and back injuries than other golfers. Don’t jerk heavy clubs out of the trunk of your car, you could injure yourself before you reach the first tee. Use proper lifting technique: Keep your back straight and use the strength of your legs to lift.
• Remember: a full golf bag can weigh around 30lb.
8. Sun Protection
Out on the golf course in the summer months when UV is at its strongest means that it’s important to ensure that you have adequate protection. Without this, unprotected skin can be damaged in as little as 15 minutes. Here are some essentials to take with you:
• Sunscreen with SPF 30 or higher
• Lip balm with SPF 30 or higher
• Hat with a wide brim
• Long-sleeved shirt
• UV-rated sunglasses
9. Don’t Suffer, Get Advice
When a player at any level suffers a painful injury, the important advice is: don’t try to press on. You should stop and get medical advice. Treatment options will usually include rest from playing golf, icing for acute injuries, and anti-inflammatory medications for pain and reduction of swelling. Additional treatment options might include physical therapy, chiropractic care, acupuncture, and massage therapy.
• Remember: if in doubt, seek medical advice.
10. Playing After Injury Treatment
Returning to the greens following an injury, along with the recommended rest-up period, take it real slow. Map out a plan prior to teeing off and do use a golf cart. Aim to maintain strength by performing gentle mobility exercises and low-level resistance exercises before and after the round. No see-how-good-I-am bravado! Just play easy and relaxed to make sure you enjoy your return to your favorite golf course.
This was first published in Essential Golf – you can read the complete magazine here.