Most injuries in golf are caused by faulty body mechanics. Athletic Performance Research has shown that the golf swing produces forces on the lower back that are seven times your body weight. So, it makes sense that the lower back is the number one injured area in golfers, followed by the elbow, shoulder, and wrist. For amateur golfers, the main cause of injuries is faulty swing mechanics. The best way to avoid injuries is to do what it takes to get your body in shape for golf and to consult a golf pro to make sure you have an efficient, functional, “healthy” swing.
We will leave the evaluation of the mechanics of your golf swing up to you and your pro. There are, however, some simple principles of proper body mechanics, aside from your swing, that you can incorporate into your game to prevent injuries.
If you’re using a cart, follow these tips when placing your clubs on the cart. Place one foot on the back step of the cart when lifting. Remember to keep your back straight.
If you carry your clubs, keep the elbow straight to avoid stress to the wrist and forearm. Keep the back straight, engaging your core by tightening your abdominal muscles, and avoid bending to the side. Every 50 feet or so, switch the bag to your other arm.
When teeing up the ball and repairing divots, bend at the hips and knees, not at the waist, keeping the back straight. If you’re not able to bend at the hips and knees, come into a lunge position with one foot forward and kneel on the back leg. Press back with the forward leg to come back to standing.
When taking the ball out of the cup, again, bend at the knees and hips, with a straight back. If this isn’t an option, bend at the hips, raising one leg behind you to protect your back. Reach for the ball with the same arm as the supporting leg while holding the club with the other hand to help with balance.
Keep your golf game healthy by remembering these tips! Also, don’t forget to try the stretches from our last blog, 12 Stretches to Improve Your Golf Game. Our next article will cover which muscles to strengthen to help you fine tune your body for the game. Share them with your friends and have fun!
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