Golf looks as an easy game to play. It is hitting a stationary object with a club into an open space. Many Golfers specially young golfers,who lack proper technique suffer from acute or overuse injuries.
PHASES OF A GOLF SWING:
CHECKLIST FOR SWING PHASE (RIGHT HANDED PERSON):
- Club shaft under heel of palm
- ‘Vee’ formed between thumb and forefinger is directed towards right collarbone area.
- Left arm relaxed and not tense.
- Right hand lower than left hand (for preferred right hander).
- Right hand thumb pad sits on top of left thumb.
- Right hand little finger rests across or interlocks left hand index finger.
- Right elbow and inside left elbow.
- ‘Vee’ formation of right hand directed towards right collarbone area.
Set-up Routine for Stance and Aiming Position
Shoulders square and parallel to target line.
- Hips square and parallel to target line
- Knees square and parallel to target line
- Toe line parallel o target line
- Both arms hang down towards ground in a relaxed position
- Golf ball remains close to center of stance
- Body weight evenly distributed between the feet.
- Right foot square or turned slightly away from target
- Left foot turned towards target (one foot width)
- Knees in line over shoe laces.
- Forward lean to balance weight evenly over both feet.
- Line is formed through shoulders, knees and center of feet.
- Feet shoulder width apart
TIPS DURING THE PLAY:-
Reduce stress and prevent back injuries by:
- Rotating the shoulder and hip about the same amount during the backswing.
- Keeping the spine vertical (perpendicular to the ground) during the follw-through
To reduce shoulder pain and injuries:
- Shorten the backswing slightly (end with the club head at a 1 o’clock rather than 3 o’clock).
- Strengthen the chest and back muscles (these generate the power in the swing)
To prevent hand, wrist and elbow pain the injuries:
- Selecting larger club grips
- Using softer grips
- Using a neutral grip
- Selecting irons with large heads and “sweet spots” to lessen vibration.
- Selecting graphite shafts are to lessen vibration
- Selecting the correct club length (the end of the club should extend slightly the pal of he leading hand)
- Strengthening the forearm muscles.
- Get Adequate Rest
- Practice Visualization
- Listen to your Body
COMMON INJURIES IN GOLFERS
- Shoulder pain
- Back pain
- Neck pain
- Elbow pain
- Wrist pain
- Knee pain
- Ankle pain
SHOULDER PAIN :
Shoulder pain in a golfer might be caused by an muscle or ligament injury, joint injury, impingement, or joint arthritis.
Pain in the shoulder or upper arm at various phases of the golf swing, night pain, pain with overhead activities.
What to Do :
- Maintain proper strength and flexibility of the shoulder and scapular muscles(of both shoulders)
- Slow down the backswing to reduce stress on the shoulders.
- Consider adopting a flatter swing plane a sweep the ball off the tuff and reduce he change of shoulder- jolting divots.
BACK PAIN :
Back pain can include :
- Postural back pain
- Disk related back pain
- Arthritis pain
- Stress fracture
Pain in back, stiffness, muscle spasms, leg symptoms if nerve irritation is present (numbness, pain, and/or weakness in the legs)
What to Do :
- Use proper back mechanics when lifting your bag.
- Bend through the knees (squat) when retrieving the ball.
- Slow down the backswing to minimize rotational stress on the lower back at The top of the backswing.
- Adopt a big shoulder and hip turn on the backswing (classic swing technique).
- Make sure body weight is properly shifted to the right foot during the backswing, and that the arms and shoulders are kept within the plane of the swing at the top of the backswing.
NECK PAIN (TRAPEZITIS) :
Neck pain (Trapezitis) in golf is caused by overuse and repeated actions during The play. It is an inflammation arising from the neck muscle(trapezius) causing a Severe neck pain.
- Bad posture
- Carrying the weight of golf club during the play puts undue stress on the muscle.
- Unsupported hand during the play creates tension in the muscle.
- Repeatedly keeping the head still or down during the swing.
SIGN AND SYMPTOMS :
- Pain/radiating pain down to arm, forearm or hands
- Stiffness /tightness
TENNIS ELBOW AND GOLFER’S ELBOW:
Tennis Elbow is an inflammation, soreness, or pain on the outside of the upper arm near the elbow. Golfer’s elbow is an inflammation, soreness or pain on the inside of the upper arm near the elbow. Tennis elbow is actually more common among Golfers than golfer’s elbow.
Pain and tenderness on the outer side of left elbow(tennis elbow) and inner side of right elbow (golfer’s elbow). Pain may be greatest at the top of the backswing and at impact.
What to DO :
- Consider switching to graphite shafts and low compression balls to decrease
- Practice on real turf instead of rubber mats when possible
- Ease up on grip pressure and loosen up on the elbows during the swing.
- Bring the club back slowly during the backswing
- Maintain a smooth transition from the backswing to the downswing.
- Move the ball to a safe spot to avoid contact with rocks, tree roots, sprinklers etc.
- Release the hands prematurely at the ; top of the backswing(casting maneuver)
- Decelerate the club before impact.
ANKLE PAIN(STRAIN/SPRAIN) :
Sudden twisting movements of ankle during the play causes tear in the; ligaments/tendons. An ankle sprain can range from mild to severe, depending on how badly the ligament/tendon is damaged and how many ligaments are injured.:
Pain and tenderness
- Coldness or numbness in the foot
- Inability to walk or bear weight on the joint
CARPAL TUNNEL SYNDROME :
Carpal Tunnel Syndrome is a repetitive stress disorder that occurs in the nerves of the hands. At its worst, carpal tunnel is extremely painful and sometimes incapacitating.
- Numbness and tingling of the fingers (particularly at night)
- Hand weakness and Clumsiness.
- Make sure that club handle grips are replaced as needed, or
- Consider larger/softer grips
- Reduce grip pressure on the club handle
KNEE PAIN :
Knee pain in golfers can be caused by any of the numerous underlying issues, among them: A torn meniscus; ligament injury; knee arthritis (osteoarthritis), or knee cap pain (chondromalacia).
Knee pain includes:
- Torn meniscus
- Knee arthritis(osteoarthritis)
- Kneecap pain (chondromalacia)
Pain, clicking, swelling of the knee aggravated by twisting, squatting and walking.
- Consider switching to spike less shoes to reduce twisting stresses on the knees
- Focus on practice and play with short irons while recuperating from a knee Injury or surgery, to minimize stress on the knees.
Return to full swinging prematurely after knee injury or surgery – the golf swing (especially when using a driver or long irons) places enough stress on the knee to risk re-injury.
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