Tips from St. Joseph Rheumatology for Pain-Free Golfing
Bangor, Maine – The sun is finally shining which can only mean one thing – time to hit the links! But before you take that first swing, Donald Krause MD of St. Joseph Rheumatology has some important tips to keep your back and body healthy and pain-free. A few preventive measures now can keep you in good shape on the course all summer.
Stretch and Warm-Up
“Pulling out your driver and heading directly to the tee-box for a big swing is a sure-fire way to hurt your back and aggravate arthritis and other joint problems,” says Dr. Krause. “Stretch out and give your body time to warm up with a few easy practice swings.”
Stretch your shoulders, torso, hips and hamstrings – the muscle groups most strained during your swing – and take a few easy swings with your irons before moving onto your bigger clubs. Implementing a pre-game warm-up routine including a few swings at the driving range can help your body prepare for the twisting force your golf swing produces.
“Muscle strains and sprains and disc injuries from rough swings are a few of the most common golf injuries out there,” says Dr. Krause. “But even if you already suffer from arthritis or joint issues, you don’t have to rule golf out. It’s great exercise and can help strengthen your back, arms and legs. With proper technique, golf can increase your range of motion, flexibility and balance.”
Using a ball with lower compression to reduce stress, using a larger grip to help arthritic fingers better hold the club, and wearing spikeless golf shoes are just a few of the modifications golfers can make to play the game a little easier.
Proper Technique
Work for a fluid swing that doesn’t jar your shoulders or back and minimizes force on your spine. Keep your feet shoulder-width apart and maintain proper balance to reduce impact on your lower back. Consulting a golf pro or taking lessons at your local country club may be helpful for some to help develop proper mechanics and balance.
“I see quite a few older golfers who come in with joint pain and arthritis in their back – as flexibility and strength decrease, a golfer’s swing changes and can put his back and muscles at risk,” says Dr. Krause. “Meanwhile, younger golfers tend to swing as hard as they can – which without proper technique puts a great deal of pressure on the spine and can damage discs.”
Over-rotation during the back swing, swinging too hard and awkward golf stances cause not only back injuries, but wrist, neck and shoulder problems as well.
If you do hurt your back or suffer another golf-related injury, resting for a few days, applying heat and/or ice and taking an anti-inflammatory medication can help relief pain. For more serious injuries or recurrent problems, talk to your doctor.
Additional Hazards
It’s not just your swing that can strain your back. Repeatedly bending to pick up your ball and carrying a heavy golf bag also puts stress on your back. Many golf bags come with a built-in stand which can help with some of that bending and lifting, and Dr. Krause recommends using a bag with two straps to evenly distribute weight on your back.
Simple changes can make your golf game much more enjoyable this summer – and keep you in the game for years to come. And if you’re looking for a way to test your skills while supporting a great cause, check out St. Joseph Healthcare’s 20th Annual Frank C. Chapman Golf Tournament coming Friday, August 7 to Bangor Municipal Golf Course. A few player openings are still available, and everyone will receive a delicious lobster or steak lunch, goodie bag loaded with prizes and the chance to bid on an impressive silent auction. Call the St. Joseph Healthcare Office of Development for more details about this fun tournament at (207) 907-1740 or visit www.stjoeshealing.org/golf.
