Golf - preventing injury

Golf is a popular sport with a range of health benefits. Played regularly, it can help improve stamina, cardiovascular fitness and muscular endurance. The average golfer walks around seven kilometres during an 18-hole game.

The risk of injury from golf is low compared with many other sports. Even so, common golf injuries affect the lower back, shoulder, elbow, wrist, head and eye.

What increases the risk of injury#

Several factors can raise your chance of a golfing injury:

• Time spent playing. In general, the more often you play, the higher the risk. Golfers who spend more than six hours a week in competitive play are at greater risk of overuse injuries, as are professionals.
• Unsupervised children. Injuries to children under 10 are often the result of inadequate adult supervision, such as a child being hit in the face by a swinging club.
• Incorrect technique. Poor swing style or hitting the ground instead of the ball sharply increases the risk of injury. Golfers who use correct technique are less likely to hurt themselves.
• Failing to warm up and cool down. Both are very important for reducing the risk of muscle and joint injuries.
• Previous injury. Golf can aggravate an existing injury.

Health and safety suggestions#

• Have equipment such as clubs and shoes professionally fitted.
• Protect yourself from the sun: wear sun-protective clothing, use SPF30+ (or higher) sunscreen and lip balm, wear an appropriate hat, seek shade where possible and wear sunglasses.
• Keep insect repellent in your golf bag at all times.
• Drink non-alcoholic fluids before, during and after the game, and carry drinks in your bag to avoid dehydration.
• Follow the rules and etiquette of the game. Make sure no one is standing too close when you are about to swing, and always call out “fore” to warn others if your shot looks like it is heading towards them.
• Obey all safety instructions when driving a motorised golf cart.
• Postpone play if lightning is possible.
• Avoid putting your hands into holes or areas where spiders or snakes might live.
• Supervise young children at all times. Make sure they do not stand too close when someone is teeing off, and do not let them play with golf clubs.
• Get adequate rest between games.
• Carry a mobile phone where possible, in case of emergency.

Warming up before playing#

Muscle strains and sprains are more likely if you do not warm up properly. Research has found that few golfers warm up properly and many do not warm up at all.

Suggestions include:

• Walk briskly for a couple of minutes to raise your heart rate.
• Warm up your neck and upper back by dropping your chin to your chest and gently rolling your head from side to side in slow half-circles.
• Warm up your shoulders. Hold a golf club horizontal to the ground with your hands about shoulder-width apart, slowly raise it overhead, hold for a few moments and lower it. Repeat with the club held behind your back, raising it as high as you can.
• Warm up your torso with side bends, sliding your hand down your leg to support the weight of your torso. Gently and slowly twist through the waist from one side to the other.
• Go through the motions of swinging the club without hitting a ball, beginning with gentle half swings and working up to full swings over a few minutes.

Cool down afterwards using the same range of stretches.

Take care of your back#

• Consider using a buggy to carry your clubs, or carry them with a supportive carry brace.
• Follow a general strength and fitness program that includes weight training or aerobic activity, such as walking or jogging, to improve muscle strength and flexibility.
• Strengthen your abdominal muscles to support your lower back. Research has found that golfers with strong side abdominal muscles (obliques) have less back pain.
• Consider lessons with a qualified golf coach to improve your technique, prevent injury and boost performance.
• Avoid long practice sessions, especially when repeating the same shot over and over.
• When practising your putting, straighten up and stretch regularly.
• Bend your knees when picking up balls, and lift one leg off the ground as you lean over to counterbalance your weight.
• Use no more force than necessary for the swing, especially in the follow-through after the ball has been hit.

If you are injured#

• Stop immediately. Playing on will only make the injury worse.
• All injured players, however minor the injury seems, should seek first aid or prompt medical treatment.
• Treat soft tissue injuries (ligament sprains, muscle strains, bumps and bruises) with rest, ice, compression and elevation (raise the injured limb above the level of your heart), and see a health professional.
• Do not return to play until you have fully recovered.

Key points#

• Incorrect technique sharply increases the risk of injury.
• Warm up by walking briskly for a couple of minutes to raise your heart rate, then stretching.
• Consider lessons with a qualified golf coach to improve technique, prevent injury and improve performance.

Where to get help#