Golf injuries

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Most Common Golf Injuries and How to Prevent Them

Baptist Health Orthopedic Care

As the weather in Florida cools down, golf season kicks into higher gear. It’s also a time to be mindful of potential injuries.

While golf is a low-impact sport, it still carries a risk of injury, particularly for those who play frequently or engage in high-intensity sessions. Whether you’re dealing with knee pain, Achilles tendonitis, or lower back strain, taking proactive measures to strengthen and stretch key muscle groups is essential for staying injury-free.

William A. Davis, M.D., an orthopedic surgeon with Baptist Health Orthopedic Care.

According to William A. Davis, M.D., an orthopedic surgeon with Baptist Health Orthopedic Care, golfers are at risk for several common injuries that can impact both their performance and overall health. Here’s a look at some of the most frequent golf-related injuries and tips on how to prevent them.

1. Meniscus Injuries

The meniscus is a crucial shock absorber inside the knee joint, and it plays a significant role in your ability to move and rotate with ease. Unfortunately, injuries to the meniscus are not uncommon for golfers, especially when twisting motions are involved. Dr. Davis explains: “Twisting injuries and walking on uneven ground and getting in and out of a golf cart are all times where you can have injuries to that important shock absorber inside the knee.”

Golf courses often feature uneven terrain, from sloped fairways to bumpy paths, increasing the risk of twisting or overloading the knee. Meniscus tears can range from mild to severe and may lead to pain, swelling, and difficulty walking or rotating the knee.

Prevention: To safeguard the knee and prevent injury, Dr. Davis advises regular strengthening exercises. “The best way to protect against that is to maintain a good strengthening program for the knee, so in the gym or at home on your own.” Incorporating exercises that strengthen the quadriceps, hamstrings, and calf muscles can improve knee stability and help prevent meniscus injuries. Additionally, warming up properly before your round of golf, and paying attention to the terrain you’re walking on, can further reduce the risk.

2. Achilles Tendonitis and Tendinosis

The Achilles tendon, located at the back of the ankle, is essential for pushing off the ground when you swing, walk the course, or step in and out of sand traps. It’s no surprise that injuries to this tendon are another common occurrence among golfers. Dr. Davis highlights the importance of the Achilles: “A second common injury that we see in golfers is injuries to the Achilles tendon, and it's very helpful for push-off, so we use this in our golf swing and when we're walking on the course, stepping into and out of sand traps.”

Inflammation of the Achilles tendon is known as Achilles tendonitis. If this inflammation continues over time and becomes more severe, it can develop into Achilles tendinosis, a degenerative condition that can lead to tendon weakness and increase the risk of rupture.

Prevention: “The best way to prevent against injuries to the Achilles is to maintain good flexibility of the Achilles and the muscles in the calf by doing gentle stretching programs, but also to do strengthening programs of the calf muscles,” explains Dr. Davis. Regular stretching, especially after playing golf or during workouts, can help keep the Achilles tendon flexible, while calf-strengthening exercises can reduce strain on the tendon.

3. Golfer’s Elbow (Medial Epicondylitis)

Golfer’s elbow is a painful condition caused by inflammation of the tendons that attach to the inside of the elbow. It often results from repetitive swinging motions that put stress on the forearm muscles and tendons. The condition can cause pain on the inside of the elbow and forearm, making it difficult to grip the club or perform certain movements.

Prevention: To reduce the risk of golfer’s elbow, golfers should focus on strengthening the forearm and wrist muscles, as well as improving grip technique. Stretching exercises for the forearms can also help improve flexibility and reduce strain. Additionally, paying attention to your swing mechanics, avoiding overuse, and using proper equipment—such as a grip that fits comfortably—can go a long way in preventing this injury.

4. Lower Back Pain

Lower back pain is one of the most common complaints among golfers, particularly due to the rotational movements involved in the golf swing. The forces generated by the swing can strain the muscles and ligaments in the lower back, especially if posture is poor or the body is not properly conditioned.

Prevention: To prevent lower back pain, golfers should focus on strengthening their core muscles, including the abdominal, lower back, and pelvic muscles. Core exercises, along with flexibility training for the hips and spine, can provide the stability and range of motion needed for a smooth, efficient swing. In addition, practicing proper posture and swing mechanics can help minimize stress on the lower back. Finally, warming up before each round and avoiding sudden, jerky movements can reduce the risk of injury.

5. Wrist Injuries

Wrist injuries, such as sprains or strains, are also common in golf, especially among players who generate a lot of force in their swing. Repetitive impacts, poor technique, or a mis-hit shot can all contribute to wrist injuries.

Prevention: Wrist injuries can often be prevented by strengthening the forearms and wrists, practicing proper swing mechanics, and using appropriate equipment. Stretching before playing is crucial to maintaining flexibility in the wrists and reducing the risk of overuse injuries. Using a club with the right grip size and weight can also help prevent strain on the wrists during play.

By following these preventive strategies, you can enjoy a long, injury-free golfing season, improving your performance and overall enjoyment of the game.

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With internationally renowned centers of excellence, 12 hospitals, more than 28,000 employees, 4,500 physicians and 200 outpatient centers, urgent care facilities and physician practices spanning Miami-Dade, Monroe, Broward and Palm Beach counties, Baptist Health is an anchor institution of the South Florida communities we serve.

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