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Golfing season – How to protect yourself from injury

As Osteopaths, we are keen to promote prevention rather than cure. This article will provide you with a few techniques to help protect your body from injuries whilst playing golf.

While lower back pain is by far the most common injury suffered by golfers, knee problems, along with shoulder and elbow injuries are becoming increasingly more frequent.

Below you will find advice regarding two of the more common injuries.

Golfing injuries

Golfers elbow – medial epicondylitis

This is a common injury to golfers due to the way the forearm muscles, those attached to the inside of the elbow, are constantly overused.

It is always best to see a manual therapist, such as an osteopath, to confirm this diagnosis.

An osteopath can give you specific advice including the use of ice, braces and exercises to help manage your symptoms as well as hands on treatment to relieve the pain.

Golfers Elbow

Lower Back Pain

This is the most common injury in golf, accounting for around 20% of all golfing injuries. When playing golf there is a large degree of rotation through the spine in particular: this can cause problems if continually repeated without proper training or know how.

Below are some key tips to help prevent this, and other injuries:

  1. Always warm up before playing golf, start on the putting green and then warm up gradually with bigger swings. Alternatively, start on the driving range, gradually building up the power you use for your swing.
  2. When using the driver, rotate and follow through with your whole body ending up with your hips facing forwards and your arms and golf club up and over your shoulder. By following through like this, it not only gives you more power but will help prevent over torsion of the lower spine. Asking for advice or having lessons with an instructor will help with this, and hopefully improve your game as well!
  3. Cool down after a game with some gentle stretches for the back, legs and arms.
  4. Gradually build up the number of matches you play in a week, along with the number of holes played, especially if you are not usually very active.
  5. If you have existing injuries and wish to take up a new sport, ask your osteopath for specific advice so as to prevent further irritation of your injury.
  6. Having regular massages throughout the golf season can help to relieve general muscular tightness and fatigue; it can also improve your flexibility which may mean you can hit that ball a bit further!
Lower back pain
If you are experiencing any pain in your muscles or joints, it is always best to seek professional advice.

A 30-minute consultation with one of our osteopaths costs just £25. During this assessment, you will be examined and provided with a diagnosis and treatment plan. A single treatment session costs between £40-£50, depending on whether treatments are bought singularly or as part of a course (typically 4 or 6 sessions).

Massage prices are £40 for 45 minutes or £49 for 1 hour.

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