Senior Balance Specialist
Specialized Physical Therapy
Serving North Orange Co.

Golf Injury

Getting Ready for Your Best Golfing Season Yet!

Leave a Comment / Golf Injury, Golfing Season /

The sun is out, the grass is green, the birds are chirping, and you’re busy carefully packing your golf bag. That’s right – the time has come to get back out on the green and get teeing, putting, and swinging. Golf season is always an exciting time – it means you’re back outside, getting some fresh air, and playing a sport you genuinely love. In addition, 2020 was a tough year… it’s time to let off some steam. Before you get carried away, though, I want to run through some stretches and tips you can implement to make this golfing season one of your best, if not the best. As with every sport, there are ways to get into the swing of things, so to speak, and when it comes to golf things are no different. Ready to hear it all? Great. If you’re a sprinter you’d never consider running without a warm up. Right? If you’re a swimmer, you’d never go for gold without breezing through a breadth or two, surely? So, because you’re a golfer, you’d never consider an 18-hole day without properly warming up, would you? I didn’t think so. Just to jog your memory, though, here are a few exercise you can do prior to – and after – teeing off that may just improve your game! Pre-Game Stretches Stretch down to your toes – make sure you feel the stretch at the back of your legs and into your back. Keep your back straight. Arm stretches – keep your arms straight and stretch them across your chest so as to feel the stretch running down the arm. Stretch your arm across the opposite shoulder so as to feel the stretch in the shoulder. Make sure you bend your hips to the side and back and forth so as to lubricate the muscles in that area. Bend down and stretch both arms toward a single leg in order to stretch the hip muscles. Wrist stretch – make sure to rotate your wrists and stretch them out prior to your golf game. Post-Game Stretches Repeat the stretches above, but add the following: Butterfly stretch – sitting down, place the heels of your feet together, thereby bending at your knees and forming a diamond shape. Slowly lean forward while keeping your back straight. Child’s pose – to stretch your back, kneel on your knees and sit down on the balls of your feet, thereby tucking in your legs under your thigh muscles. Keep your back straight, stretch your arms outright, and place your forehead on the floor. Feel the stretch in your back. Strength Training Though you don’t pick up weights out on the course, adding strength training to your daily routine will greatly boost your golfing performance. Stronger muscles mean more control and less chance of injury! Why not add a few body weight exercises to your morning routine – lunges, pushups, etc. Try Pilates and yoga for some core strength, and add some cycling into your life for an extra lower body strength boost! Alright, warm up and warm down done, but now what? As you may or may not know, golf can take its toll on your back, hips, and shoulders. Unfortunately, pain strikes just before you get your hole-in-one… or so I’ve heard. So, how can you avoid that irritating distraction? Well, how about trying the following: Watch your swing. I know you’re a great golfer, but even the best can still improve, right? Make sure your arms, back, hips, and shoulders are placed in an appropriate position, that is, so that your posture is such that you have a powerful swing with minimal to no negative impact on your body. If you’re unsure of what this looks like, why not visit a physical therapist for advice and techniques to improve your form? I guarantee this will not only alleviate existing pain, but will give you the tools to avoid pain the future as well as improve your game! Stay hydrated – if anything, not drinking enough water will only slow you down out there. Make sure you stay hydrated on the course – quite apart from the heat, physical activity depletes the fluid stores in your body, thereby opening the door for achy muscles and potential injury. Staying hydrated fuels your muscles and joints and allows for smooth, pain free, and hopefully great swings and puts! Watch how you carry your bag. Listen, we were all 20 once… but, carrying your golf bag the way the Hulk does just isn’t going to cut it anymore. Make sure you watch where you place the weight of your bag – distribute it evenly, or better yet, get some wheels and pull it. If you have grandchildren… well, a day out with grandad/grandma could be fun! Take it slow… the holes aren’t going anywhere. I’m sure you know that taking your time before a swing is important. What’s just as important is taking your time to set up for the next one. There is no need to rush – be deliberate in the way you walk, set up, bend down, and swing. Make sure your movements are calculated and that you practice proper form at all times. Again, if you’re unsure about what this looks like, I urge you contact a physical therapist for more information and help. At the end of the day, golf is a game of grace and composure – so, every more you make ought to imitate that sentiment. Injuries in golf are just as common as injuries found in jogging or cycling: they happen more often than you think and can debilitate you for longer than you’d imagine. The great thing about golf, though, is that an improvement in form can both prevent injury AND boost your game. In lieu of this, I encourage you to reach out to a physical therapist this season: for tips, help, pain relief, form and posture correction, and tools you can apply both at

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FORE! Shoulder Pain and Playing Golf

Leave a Comment / Golf Injury, Shoulder Pain /

Golf… it’s a sport that calls to mind beautiful Saturday mornings, a cold beer at the club after a great 18-hole day, and that elusive birdie you’ve been trying to get for years. And while this all sounds pretty much idyllic, you might be surprised to know that playing golf causes nearly as many injuries as some contact sports! It’s true, and while shocking, it actually makes a lot of sense. The techniques players employ in their swings, gaits, and strokes, often have painful consequences for the back and shoulders. In fact, shoulder pain is so common amongst golfers that it has fast become one of the injuries we treat most often. So, in this post we chat to you about what it means to have shoulder pain, how you know it’s golf-related, and what to do if you’re suffering from it right now. With that having been said, let’s tee up and get started! For all you golfing enthusiasts out there, the title probably makes some sense. No doubt you’ve yelled ‘fore’ out onto the green after miscalculating the wind gusts, right? Well, just as you might warn the unsuspecting golfers out ahead of you, so too your body yells its equivalent of ‘fore’ at you when it’s in distress and pain. Really, as you’re playing golf you might actually feel a tug, a pull, or even discomfort in your shoulder as you swing – that’s your body telling you to ‘watch out’ and ‘look out ahead’. In fact, it’s your body’s extremely sophisticated way of warning you about probable damage and/or injury to your shoulder if you continue swinging the way you are. And yet, despite this impressive alarm system, many golfers continue to swing through the pain as though it will disappear on its own. And what a mistake that is! For those who ignore the signs, shoulder pain is really just a few yards away. Well, what happens if you’ve ignored the warning signs and are now experiencing shoulder pain and discomfort? What does that mean and what can be done? One thing to understand is that the shoulder is a complex joint; the movement and mobility of it hinges on the rotator cuff, that is, the section of your shoulder made up of muscles and tendons designed to keep your arm in the socket of your shoulder. Hence, shoulder pain in this area is often referred to as a rotator cuff injury and, yes, you guessed it, these are most commonly seen amongst avid golfers. It’s not too difficult to take a guess as to why the rotator cuff is at risk during a golf game. The movement involved in swinging your club actually places massive amounts of strain on the rotator cuff, causing the muscles and tendons to twist and bend in ways that are mostly unnatural to them. So, while repeatedly swinging a golf club overhead may well be great for your game, it’s not equally as good for your shoulder. The constant, unvarying repetition of a single incorrect movement can, in fact, wreak havoc later down the line. In effect, golf actually places your shoulder at a much highest risk of injury than almost any other sport. And, unfortunately, the pain that accompanies a rotator cuff injury is far from pretty. Symptoms include the following: Aches and pain in the shoulder itself. Weakness when raising the shoulder. Popping sounds in your shoulder as you swing. Difficulty doing routine tasks: combing hair, brushing teeth, showering. Difficulty holding things above waist height. Trouble sleeping. Loss in your range of motion. In addition to all of the above, experiencing a shoulder injury while you are playing golf means that all aspects of your life will be affected. From your actual game, to your social life, family life, and peace of mind. We have met so many patients who, before coming to see us, have felt completely defeated by their golfing injuries. So, what can be done? If you haven’t yet experienced an injury, that’s great. However, it doesn’t mean you’re out of the woods yet. It is absolutely vital that you learn the correct golfing posture and swinging technique in order to avoid injuries in the future. A physical therapist will gladly help you with this information. Wear the right golfing gear, too, and be mindful of the weight you carry out on the green. If, however, you are currently experiencing shoulder pain related to golf, the best possible action you can take is to visit a qualified, hands-on, professional physical therapist. A physical therapist will treat the root cause of your problem, thereby relieving pain effectively and safely and making sure that your recovery is a permanent one. There are no temporary solutions, here. Furthermore, a physical therapist will give you specific, tailor-made exercises that you can do at home in order to ensure that you remain pain free. What’s more, you’ll learn the correct techniques for the best golf game of your life. You know as well as we do that your golfing prowess is less about how hard you swing the club, but much more about how you do it. Find out what’s best for you by visiting a physical therapist today. We know how debilitating shoulder pain can be, especially if you love golf. Unfortunately, getting back into the swing of things can be a struggle. If you’re not sure how to do it, or where to start, we invite you to talk to one of our professional, friendly physical therapists, today. We’ll eliminate your pain and get you back to playing the game you love. Ask below about cost and availability. Ask About Availability & Pricing

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