Golf Injury Prevention Tips

Summer is here, and it's time to bring the golf clubs out of the closet and get back on the green. With this in mind, Hospital for Special Surgery Sports Medicine Performance and Research Center has designed some tips for an injury- free golf season. Please keep in mind that the below instructions are merely suggestions and are not intended to be comprehensive or to replace medical advice.

1. An easy way to improve your game and help prevent injury due to faulty swing technique is to start off the season by seeing your local pro and taking a lesson or two. Remember - even the pros get lessons!
   
   
2. It’s important to strengthen your trunk muscles with some type of core conditioning program before the season starts. Strengthening your thighs and hips helps to establish a strong base of support.
   
   
3. All golfers are seen stretching their shoulders and elbows before teeing off, but how many remember to stretch their hip, thigh and ankle muscles before walking 18 holes? If the round is going to take 6 hours, make sure to stretch and keep loose between shots.
   
   
4. Spend some time at the driving range in the week(s) before your first round. When practicing at the range, it’s always a good idea to start with a high lofted club and short swing; gradually work up and warm up to the longer irons and longer swings.
   
   
5. If you’re getting on in your years, it might be a good idea to think of modifying your equipment. Consider a club fitting from your local pro. Sometimes going to an oversized putter or extra length in your club shafts may help to prevent back soreness and pain.
   
   
6. Realize that a golf trip to your favorite course doesn’t mean you need to play 36 holes every day for 7 days. Prevent “too much, too soon” injuries by starting slowly and gradually increasing your play, with some rest for your muscles in between.
   
   
7. When teeing your ball up or holing out, make sure to bend at your knees and hips - not at your back.
   
   
8. When playing in the hot weather remember to bring extra water to keep hydrated. Avoid drinking any alcohol - which leads to dehydration and increases possibility of heat exhaustion - while playing. There’s plenty of time to enjoy a cold one at the 19th!
   
   
9. Wear light color clothing and hats to reflect the sun away from your body. Breathable fabrics and light weight clothing help the body to cool itself. And don’t forget the sunscreen!