Prevent Golf Injuries and Improve Your Game with These Exercises
Did you know that golf carries a higher risk of injury than rugby and football? In this sport, the injury rate is 1.8 percent per 1,000 people. Low back injuries account for over 34 percent of all cases, followed by elbow, shoulder, and wrist injuries.
Even though you cannot completely eliminate the risks, you can keep them to a minimum. Health experts recommend following a training program that strengthens the muscles and joints while enhancing flexibility and power. Here are the best exercises to prevent golf injuries and improve your game!
Side Planks
Golf requires strong core muscles. Your body uses these muscles to produce rotation in the golf swing and maintain its balance.
Side planks strengthen your core as well as your arms, shoulders, and legs. At the same time, it improves your balance and coordination. It’s a full body exercise that engages nearly every muscle and boosts overall conditioning.
Superman
This bodyweight movement helps develop core strength while working your glutes and hamstrings. In the long run, it may prevent and relieve lower back pain, which is common among golf players.
To reap the benefits, maintain the pose for at least 30 seconds. If you’re a beginner, aim for five to 10 seconds. Increase exercise duration from one week to the next.
Squats
When you play golf, you’re using your legs to generate power. The best golf players have strong quads, hamstrings, glutes, and calves, which allows them to hit the ball forcefully and create more power through the downswing.
If you had to choose just one exercise for your lower body, it should be the squat. This compound movement hits every muscle, including your legs, glutes, abs, back, and shoulders. It also builds power and strength, improves your balance, and promotes lean muscle growth.
Try different squat variations to work your muscles from different angles. Barbell back squats, front squats, jump squats, one-leg squats, Bulgarian squats, and sumo squats are all an excellent choice. For optimal results, train your legs and lower body once or twice a week.
Need help to get started? Depending on your goals, you can either work with a physiotherapist or hire a personal trainer.
If you’re struggling with pain and aches or you’ve had injuries in the past, contact a physical therapist. As a medical professional, he has the skills and knowledge to help you address these issues and stay injury-free.
Image of sporty athletic woman in sneakers and tracksuit squatting doing sit-ups in gym isolated over gray background
