Even though golf is a leisurely sport, injuries can occur in the game. One of the more common injuries experienced on the golf course is a shoulder injury from stress during the swing. Apply different techniques to reduce the risk of injury.
Prevention Before a Round
Warm up your muscles and tendons before starting a round. Perform stretching exercises and slow, methodical swings before ever hitting a club. You may find that Pilates or yoga stretches are more beneficial to your golf swing than standard stretch and hold exercises. In addition, you should start out slow on the range before taking full swings so that your muscles are completely loose.
Building Shoulder Stability
Shoulder injuries in golf often stem of instability in the shoulder joints and the surrounding muscles. The subscapularis, pectoral muscles and the latissimus dorsi are the most used shoulder muscles in the golf swing, and building strength in those areas can help stabilize the joint and prevent injury. Cable pulls, bench press and incline press exercises will help build up the muscles and make the joint stronger for the golf swing.
Building a Stable Swing
In addition to making the shoulder more stable, there are steps you can take in your golf swing to decrease the amount of strain on the shoulder and other joints. A shorter backswing takes some of the strain off the lead arm because it doesn't have to go back and through as far as with a longer backswing. In addition, rotating the shoulder and hip a similar amount during the swing can take pressure off the spine, which prevents overcompensation in the shoulder.
Injury Treatment
If an injury occurs, rest the area injured. Ice, heat and anti-inflammatory drugs can help alleviate pain and swelling, and resting the joint should allow the symptoms to resolve themselves over a short period. If symptoms persist, go to your doctor to see whether there are tears in your tendons or whether it a case of shoulder tendonitis.
