Golf: Injury, Prevention & Improving your game

With nearly 200 golf courses and beautiful weather, Phoenix is home to some of the country's top golf courses. We aim to keep our patients on the green as much as their hearts desire! Golf causes asymmetrical loading and repetitive motions, which can cause increased pressure on joints, muscles, and tendons. The twisting on a drive, bending over to pick up a ball, and squatting down to measure a putt puts torque on the body which can lead to injuries and/or muscle imbalances that compromise the legs, hips, arms, shoulders, and lower back. These imbalances not only affect a golfer’s game by decreasing their stamina or impacting their drives to be shorter and less accurate, but they can also increase the likelihood that they’ll sustain painful strains, pulls, and tears.

Golf Injuries Golf injuries are generally caused by overuse of the muscles, repeated movements, and occasionally trauma. The majority of injuries occur in the back, shoulders, and elbows.

Common golf injuries 

• Golfer’s elbow (medial epicondylitis)    
• Tennis elbow (lateral epicondylitis)    
• Back strains    
• Rotator cuff conditions    
• Hip impingement

Common causes of these injuries  

• Lack of flexibility    
• Poor conditioning    
• Weakness in core    
• Weakness in shoulder/hip stabilizers muscles    
• Failure to warm up properly    
• Rotational stresses placed on the spine    
• Overuse/over-practice    
• Over-swinging    
• Poor swing mechanics    
• Muscle imbalances    
• Incorrect grip/setup

Preventing Golf Injuries

Maintaining fitness is integral to a healthy and competitive golf game. Preventing injuries requires players to have good flexibility, strength, and proper technique. With prevention and good form, most golf injuries can be avoided. Golf injury prevention starts with general conditioning, warming up and priming the body prior to taking the first swing, proper form/biomechanics, and post-game stretching.

Improving Your Game with Pilates

Through Pilates, golfers can improve the distance and power of their swing with exercises that target the back, core, and arms. Pilates is based on movement from the "powerhouse", or core, as are most golf shots. Core strength can help improve mid back and hip rotation, range of motion in the shoulders and mid back as well as stability leading to more powerful and accurate golf shots. Incorporating Pilates into your exercise program can work as a rehab or preventative measure to help with acute or chronic injuries of the back, hip, elbow, shoulder, or wrist.

A few ways Pilates can improve your game and prevent injuries:    

• Strengthen the back muscles evenly    
• Elongate and align the spine for better stability    
• Strengthen the abdominals    
• Increase overall flexibility, strength, and balance    
• Increase the range of motion in the joints    
• Enhance concentration through focused breathing    
• Restore symmetry to the body    
• Reduce pain