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.
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