Got Golf on the Brain? Here's 8 Tips from an Orthopedic Surgeon!
Golf enthusiasts know that the sport is not just a leisurely walk on the greens. Over half of professional golfers experience at least one significant injury each year. But did you know that about 20% of amateur golfers are injured at the same rate? Learn how to prevent and treat golf injuries in this 2 Your Well-Being discussion with WFMY News 2 and Mark Cairns, MD, with Cone Health OrthoCare.
Stretching before you hit the links loosens up your muscles, allowing you to move more smoothly. Try out the lower clubs during this warm-up to avoid over-swinging.
2. Target Your Core.
Focusing your strengthening & conditioning on the core--the abdominals and lower back, helps increase your rotational power. Working on the flexibility of your arms and shoulders improves your torque while swinging. And targeting your leg muscles allows you to endure the course.
3. Try Rotational Exercises.
Golfers don't move back and forth on one axis. They require rotation through the shoulders, hips and back. For exercises, try medicine ball tosses or resistance bands.
To learn expert exercises in-person, join Cone Health Sagewell Health & Fitness for a Golf Stretch and Strength Clinic Saturday, Sept. 7, 12:00 - 1:00 p.m. For more details and cost information, contact Casey at casey.blackard@conehealth.com.
"When you're approaching the ball, about to take a swing, you wanna make sure you've got a stable base," cautions Dr. Cairns, "You've got good footing so you're not slipping when you're swinging. Pay attention to where the ball is resting, if it's on a firm surface or if it's on a loose surface."
If you do get injured on the golf course, you can relieve swelling and inflammation with ice and over-the-counter pain relievers when you get home. Before you return to the greens, apply heat to loosen your muscles.
Understand the use of each golf club in your bag and be familiar with what is essential for your best strokes. Carrying extra weight all day can be strenuous on your body.
Golf courses are wide open, meaning no shade coverage from the sun. Wear sunscreen, limit alcohol, step out of the sun when you can, but most importantly, drink water.
Golfing can be great for your physical and mental health. There are opportunities to connect and meet knew people, as well as strengthen your cardiovascular health while walking up and down hills along all nine holes.
