Golf is a sport that demands precision, power, and flexibility, but it also puts significant strain on the body. Among the most common injuries that we see with golfers coming to Swing Lab, the top three faced by our clients are lower back, shoulder and elbow pain.
This blog explores these injuries in detail, including their causes, symptoms, and how to manage them to get back to playing golf pain free as soon as possible and preventing any recurring problems.
Lower back pain
Causes
This is the most prevalent injury among golfers, often caused by the repetitive twisting and rotational forces involved in a golf swing. Poor swing mechanics, inadequate warm-up, and weak core muscles can exacerbate the risk of having lower back pain during or after playing golf.
Common symptoms that are associated with lower back pain
Dull or sharp pain in the lower back - Can occur during the swing or after playing/ practicing.
Stiffness and reduced range of motion - Chronically poor posture can lead to reduced mobility of the spine.
Pain that radiates into the legs or hips - More severe injury can lead to compression on nerves causing pain down the leg and hip.
What can you do to manage low back pain?
Rest - If you start to feel lower back pain as you increasingly swing and/or play more, rest is the first thing you should do.
Physical Therapy assessment - If the lower back pain lingers or worsens as you play, seek professional advice as soon as possible to get a proper analysis so you can identify the root cause of the problem.
Corrective exercise program - Once the root cause is identified, a proper corrective exercise program can restore the mobility and balance of the muscles to help support the lower back through movements.
Proper swing mechanics - Working with a golf biomechanics specialist and coach to ensure proper movements through the golf swing is important so you can reduce stress on lower back and avoid any re-injury.
Shoulder pain
Causes
This occurs in golfers typically because of overuse of or poor swing mechanics, leading to conditions such as rotator cuff tendinitis or impingement syndrome. The repetitive overhead motions and the force exerted during swings can strain the shoulder muscles and tendons.
Common symptoms that are associated with shoulder pain
Pain and tenderness in the shoulder, especially during overhead movements - This can cause acute pain or pinching in the shoulder joint.
Weakness and tingling or numbness in the arm - Restrictions in the shoulder joint or neck can cause an impingement of nerves causing weakness and referred symptoms down the arm.
Reduced range of motion - Shoulder discomfort often starts with a reduced range of motion and over time leads to more severe joint pain and problems.
What can you do to manage shoulder pain?
Rest - If you start noticing any discomfort and restricted range of motion with the shoulder, you should avoid any overhead movements or motions that could cause an increase in symptoms.
Seek professional advice - Prolonging treatment for shoulder pain can lead to much more severe and lingering issues long-term. The shoulder complex is a very mobile joint with many planes of movements and moves very closely with the neck, upper spine and ribcage. Any pain or restrictions should be addressed as soon as possible to avoid further compensations that can lead to many more complications.
Mobility & proper mechanics - Once the root cause is identified, work on restoring the mobility of the shoulder and adjunction joints first so that you can move your shoulder and arm in proper mechanics. From there, you can work on proper mechanics of the shoulder with the rest of the body to avoid any excessive stress on the joint during the golf swing.
Elbow pain
Causes
Commonly referred to as “golfer’s elbow” or “tennis elbow”, these injuries are identified by the repetitive stress from poor swing mechanics that increases stress on the elbow joints during the golf swing.
Common symptoms associated with elbow pain
Pain and tenderness on the inside or outside of the elbow - Commonly seen during the take away phase or impact to release phase of the golf swing.
Stiffness in the elbow joint - You may experience difficulty in getting a full extension of the elbow joint.
Weakness in the hand and wrist - Usually associated with tingling and numbness down the hand and wrist or, in more severe cases, shooting pain down the forearm into the fingers
What can I do to manage elbow pain?
Rest - When elbow pain occurs during or after playing golf, the first thing to do is to rest and identify the cause of it. As elbow pain is often caused by poor mechanics of other body joints in the golf swing, it's important to treat the whole body and not just the elbow joint to resolve the pain for long-term health.
Strengthening and proper mechanics - Once the cause is identified, it's important to correct the other body parts and mechanics along with strengthening the weakened muscles and tendons. This helps your body learn how to utilize each part properly to reduce excessive stress on the joints.
Bracing - When returning to play, wearing an elbow brace can provide support and reduce strain on the tendons.
As we head into the full schedule of the golf season, it's important to keep these factors in mind
Warm up properly - Always warm up before going onto the course or driving range and focus on dynamic stretches that increase blood flow to the muscles.
Strength and flexibility training - Regularly perform exercises that enhance your overall strength and flexibility, particularly in the core and upper body.
Take breaks - Avoid overuse by resting frequently and listening to your body to prevent exacerbating minor aches into more serious injuries.
Use the correct equipment - Ensure your golf clubs are fitted correctly to your size and strength to avoid unnecessary strain.
Have proper swing mechanics - Understanding what your body needs to do and how it's being utilized is very important to prevent and avoid any further injuries as you play more golf during the season.
Conclusion
While golf is generally a low-impact sport, it requires your full attention to body mechanics and conditioning to prevent injuries.
By understanding the common issues of lower back pain, shoulder pain and elbow pain, and applying the appropriate management solutions, golfers can enjoy the game while minimizing their risk of injury.
Always consult with a healthcare professional or a golf coach for personalized advice and treatment plans.
And if you’re experiencing any of these common golf injuries, consider seeking professional advice to tailor a treatment and prevention plan that suits your needs.
At Swing Lab, we specialize in working with golfers to manage any pain and injuries so you can return to the game you love as soon as possible.
Book a consultation with one of our specialists today for a no obligation initial assessment.
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