Swinging for a Hole In One, but ending in pain?

The US open is under way today with big expectations on the worlds best. The high intensity can give you moments of pure genius... But there may be a few injury surprises in-store. The worlds best have their techniques perfected but how is yours. 

Added stress from poor technique can increase your risk of injury. With this in mind we look at the most common Golf injuries and how you can prevent them happening to you. 

Overuse injuries associated with Golf tend to increase with age as the tendons and joints fail to deal with the stress placed upon them. 

The most common injuries are:

• Knee pain
• Shoulder pain
• Golfers elbow
• Plantar Fascitis 
• Lower back pain

Knee Pain

The Golf swing requires a high level of force, particularly rotational force through the hips and knee. The stress placed on the knee can cause underlying conditions such as ligament damage and meniscal damage to be aggravated increasing pain in the knee. 

Prevention

Pain in the knee can be due to instability and muscle weakness. Exercise programmes should be followed to increase and maintain quads and hamstring strength. This can improve knee joint stability. Also regular sports massage will reduce muscle tension around the knee and increase flexibility. 

Shoulder Pain

The Rotator Cuff plays a key role in the Golf swing. Repetitive stress with poor posture and swing faults can put undue stress on the shoulders. This causes inflammation of the Rotator Cuff. If this is left untreated there is increased risk of partial or full tears of the cuff muscles. 

Prevention

Swing technique is the key to prevention of Rotator Cuff injuries. This will reduce overload and stress on the muscles. Exercise should include strength, endurance and flexibility to reduce pressure on the Rotator Cuff. 

Golfers Elbow

This is an inflammation of the tendons of the forearm on the inside of the elbow. It is caused by gripping the club forcibly and employing a wristy technique. 

Prevention

Gripping the club with heavy hands can increase pain . Regular stretching of the tendons can reduce pressure on the tendons. Elbow compression straps or Kinesiology taping techniques can reduce pain and symptoms. 

Plantar Fasciitis

This is the inflammation of the Fascia under the sole of the foot near the heel. This can be increased walking around the Golf course. Ill fitting footwear can bring this condition on. 

Prevention

Having footwear fitted can prevent injury or having insoles created to supports the arch are helpful. 

Lower Back Pain

Lower back pain is the most common injury among golfers. Repetitive stress of the Golf swing is the main cause. Arching the back on the swing increases Torsional stress on the Facet Joints of the spine. This can cause muscle spasm, herniated disc and Sciatica. Each injury can be serious if left untreated. 

Prevention

Core stability and strength along with technique correction are key to prevention. Posture exercises should be completed to reduce back pain and reduce injury risk. 

Treatment

This should consist of a full assessment to identify the root cause. Sports massage and tissue manipulation techniques such as trigger point release and spinal mobilisation should be completed by a sports injury therapist. Rehabilitation should include posture correction and core stability exercises. 

So the next time you pick up the Iron and feel pain in the back, think what it is doing long term. Nobody should cope with pain if it can be reduced or dealt with by following these easy steps. 

Serve an Ace or feel the Fault!

With Wimbledon less than two weeks away we take a look at common injuries that affect both professionals and amateurs in the sport.

The popularity of tennis has been propelled to all time highs due to the rivalry between Djokovic, Nadal, Federer and Murray. With this rise in participation, injury levels have also risen.

There are around 54 injuries per 1000 tennis matches. By understanding the mechanisms for the most common injuries you can take action to avoid them. 

The most common injuries include:

•         Sprained ankles
•          Calf strain
•          Shoulder pain
•          Stress fractures
•        Tennis Elbow

Sprained ankle

This is a common injury due to the multi directional movements involved in tennis. If you are feeling the fatigue or the surface is slippery it is easy to roll the ankle, damaging the ligaments and soft tissues.

Prevention

Ankle supports can be worn to reduce movement around the joint. Conventional braces can be used or to provide full movement with support kinesiology taping is a good idea. 

Calf Strain

Calf strains occur when one or more of the muscles in the group are forcibly stretched beyond its limit. These consist of the gastocnemius, soleus and plantaris muscles. Strain typically occurs during the push off when moving to return opponents shot.

Prevention

Prevention should be about your training routine. Strengthening the calf muscles to increase their force production capacity and also increasing flexibility to improve range of movement and extensibility. Also ensuring your nutrition and fluid intake is good can reduce muscular fatigue and hydration. 

Shoulder pain

Shoulder pain is common due to the repetitive stress, particularly during the serve. Overuse of the rotator cuff , impingement and bursitis can cause pain around the shoulder.

Prevention

The stability of the shoulder is key to preventing these issues. Training routines should look to address strength and endurance of the rotator cuff and flexibility around the shoulder. Progression should be monitored to avoid overload of the shoulder. 

Stress fractures

Stress fractures of the lumbar region are common bone injuries in young tennis players. This usually presents as an ache in the lower back which increases when bending backward on one leg.

Prevention

Avoiding overload and bending backwards during tennis service can help prevent this injury. Training should include core stability and strengthening exercises to counter-act the stress placed on the back. 

Tennis Elbow

Tennis elbow or medial epicondylitis is an inflammation of the muscles and tendons around the forearm and elbow. It is caused by prolongued gripping and exertion.

Prevention

Tennis racquets should be sized for each individual to reduce grip pressure on oversized grips. Stretching and rest periods should be taken to reduce overload. Elbow compression methods such as Kinesiology taping should be used. 

Treatment

This is dependant on the stage of the injury. Early stage should focus on reducing inflammation. Ice therapy, rest and compression should be used under supervision of a sports injury therapist.

Once early symptoms have been controlled a full rehabilitation programme should be completed. This should include eccentric strengthening exercise for the extensor tendons. Load and repetitions should be increased gradually with the advice of a sports injury therapist.

So the next time you are playing tennis and feel an ache in your back, a pull in your shoulder or pain in your elbow then consider a Sports Injury Therapist before the condition gets worse.