Golf Injury Prevention

Information

Golf Injury Prevention - OrthoInfo - AAOS

This page summarizes golf-related injuries and introductory exercises to address them including: low back pain (it recommends band rowing, band pulldowns, and yoga/Pilates) and Golfer’s elbow (gripping and wrist curls are the treatments discussed).

https://orthoinfo.aaos.org/en/staying-healthy/golf-injury-prevention/

Minimizing Injuries and Enhancing Performance in Golf Through Training Programs - National Library of Medicine

This research includes information on golf injuries, swing mechanics, training routines, and provides written and visual examples of a general training program.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445090/

Resources

Top 5 Stretches for Golfers to Hit it Longer and More Consistent | joetherapy

90/90 Hip Stretch
Active Hip Internal/External Hip Rotation Stretch
Kneeling Thoracic Cat-Cow
Kneeling Thoracic Rotation
Kneeling Side Bend

https://youtu.be/XHKSdCyL52w?si=pEqkWoZKLtzSyqm5

6 Mobility Exercises For Golfers Over 60 | HansenFitnessForGolf

Mobility exercises for improved shoulder turn: Open Books; Quadruped Thoracic Rotation

Stability exercises for core/glutes: Pelvic Tilts with Glute Squeeze; Dead Bugs

Balance exercises: Single Leg Balance with progression to Single Leg Balance with Trunk Rotation; and Lunges with Trunk Rotation

https://youtu.be/CkGjZtxko-8?si=xQkXYfvHQ--RP71c

25 Minute Golf Mobility Routine (FOLLOW ALONG) | Tom Merrick

Get your yoga mat (and maybe also a yoga block) and follow along with this stretching routine in real-time.

Exercises include: Seated Thoracic Extension, Downward Dog, Thread the Needle, Low Lunge with Trunk Rotation, Hip Internal/External Rotation, a Series of 90/90 Hip & Knee Positioning w/ Stretching, Squat w/ Spinal Rotation, Hamstring Stretch, and Hip Flexor Stretch.

https://youtu.be/0fP0MGBwbSw?si=xt8WMYmn4bRxGn4i

15 MINUTE GOLF FLEXIBILITY WORK OUT | ME AND MY GOLF | Meandmygolf

Before the 15-minutes of stretching and exercises there’s a review of different pre-tests to assess your level of fitness before incorporating their recommended activities. All-in-all it’s a 32-minute video but has very valuable information that is easy to follow along. Their supplies include golf clubs, a spiky ball or racquetball, yoga mat, and foam roller.

https://youtu.be/eDVl5a1i7Gk?si=eX-o34xIPwHPrvkf

Yoga for Golfers - Yoga With Adriene | Yoga With Adriene

Follow along with this 20-minute yoga video. Grab a yoga mat - no golf course required.

https://youtu.be/MPLYc7qsTI4?si=wpJjvP1IpICx6Cx4

Product Considerations:

Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP

Lacrosse Ball for Self-Massage: https://a.co/d/bhRQMDN

Massage Ball Roller: https://a.co/d/59b2iSZ

Resistance Bands: https://a.co/d/0nebKbd

Yoga Mat - Gaiam - (2/5” Thick): https://a.co/d/1eYh7Ar

Yoga Mat - Gaiam - (Premium 6mm): https://a.co/d/bIayOhX

Additional Resources

Golfer’s Elbow/Medial Epicondylitis

Information

Golfer’s Elbow - Mayo Clinic

Here’s a brief overview of symptoms, causes, and prevention tips from Mayo Clinic.

https://www.mayoclinic.org/diseases-conditions/golfers-elbow/symptoms-causes/syc-20372868

And here’s a general description of treatment options including: OTC pain medication, Rest, Ice, an Elbow Brace, and Surgery (uncommon).

https://www.mayoclinic.org/diseases-conditions/golfers-elbow/diagnosis-treatment/drc-20372872

Golfer’s Elbow: Treatment and Prevention | HSS Sports Medicine

Why is it called “golfer’s elbow?” This Hospital for Special Surgery page explains how activities like golfing that involve wrist flexion, forearm pronation, and gripping put repetitive load on the tendons of the inside of the elbow.

https://www.hss.edu/condition-list_golfers-elbow.asp

Understanding Tennis Elbow and Golfer's Elbow (Lateral & Medial Epicondylitis) | Rhesus Medicine

Here’s an animated graphic video with anatomy review of medial and lateral epicondylitis including an explanation of why it would be more accurately described as epicondylagia or tendinosis rather than a tendonitis due to the occurrence of tendon degeneration more so than inflammation in the pathogenesis. ;-) Got all that??

https://youtu.be/3bFO7wrIxQc?si=o9IdlolW4vRL1zBL

Resources

Golfers Elbow Treatment Exercises - Self Treatment for Medial Epicondylitis | Physical Therapy 101

This 5- minute video includes: active range of motion wrist flexion, wrist/finger extension stretches, wrist flexor eccentric strengthening, wrist flexor strengthening with a band, cross friction massage, and counter-pressure elbow strapping.

https://youtu.be/yqG4sNM7oRY?si=X7ZH-j27lEfzsQkB

4 Home Exercises for Golfers Elbow | Rehab Science

1. Forearm Massage with Lacrosse Ball

2. Wrist Flexion Curl with Light Weight - start with an isometric hold and progress to active repetitions

3. Pronation with Light Weight

4. Grip Strengthening

https://youtu.be/yTPQEW1aTTI?si=lJMqvD3KGEsTWuQI

Golfers Elbow | KT Tape

Kinesiotaping technique for Golfer’s Elbow with an easy to follow visual demonstration.

https://youtu.be/mhHUOdguPSE?si=Lu3MPOT47S6rWqym

Product Considerations

Counter Pressure Elbow Brace:

Bodyprox Elbow Brace: https://a.co/d/2hPQUWV

Mueller Sports Medicine Elbow Support: https://a.co/d/cCks9bH

Grip Strengthening:

Finger Strengthener: https://a.co/d/c8refrO

Marcy Fitness Spring Clip: https://a.co/d/adBmFqk

Kinesiology Tape:

RockTape Sensitive: https://a.co/d/1BfPbkK

RockTape Original: https://a.co/d/4ZfTFqg

The Original Kinesio Tape: https://a.co/d/gjM3mPI

Nordic Lifting Tape: https://a.co/d/aZK44o8

Lacrosse Ball for Self-Massage: https://a.co/d/bhRQMDN

Lumbar/Low Back Pain

Oww. Oww. My back. My back.

Localized back pain? Or is it radiating? This is where things get complicated. If your symptoms radiate down your leg (pain/numbness/tingling), check out the SCIATIC NERVE PAIN/SCIATICA section.

Information

Low Back Pain | OrthoInfo

https://orthoinfo.aaos.org/en/diseases--conditions/low-back-pain/

Learn about disk injury and degeneration, spondylolisthesis, spinal stenosis, scoliosis, and spinal fractures and the basics of diagnosing and treating said causes of low back pain.

Neurosurgeon explains: Doctor recommended treatment of Low Back Pain - the first 12 weeks. | Best Practice Health

This 4-minute video reviews conservative treatment options from neurosurgeon Dr. Dan Lieberman including self-care options at home, physical therapy, chiropractic care, injections from a pain management specialist, etc.

https://youtu.be/6U_LOafKnd0

Lumbar Back Bracing Study | clinicaltrials.gov

This article discusses the use of lumbar braces for use of acute low back as a conservative treatment option in adjunct to other conservative treatment options vs the less effective use of them for chronic low back pain sufferers.

https://clinicaltrials.gov/study/NCT03484403

Infrared Radiation in the Management of Musculoskeletal Conditions and Chronic Pain: A Systematic Review | National Library of Medicine

This research article discusses the use and efficacy of infrared light therapy for a number of musculoskeletal conditions and admits that further research is necessary to establish formal indications and a treatment program in the field of medicine. But concludes that it can be a safe and effective complementary therapy. Read the specifics here:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8946909/

Resources

For non-specific/localized low back pain more along the lines of general aching of the low back. Care and caution needs to be taken if there is disk involvement or other spinal pathologies.

Back Pain Relief Exercises & Stretches - Ask Doctor Jo

Posterior Pelvic Tilt, Bridges, Single Knee to Chest Stretch, Double Knee to Chest, Trunk Rotation, Prayer Stretch.

https://youtu.be/2VuLBYrgG94

Yoga For Lower Back Pain | Yoga With Adriene

15-minute real time yoga practice

https://youtu.be/XeXz8fIZDCE

Yoga For Back Pain | Yoga Basics | Yoga With Adriene

31-minute real time yoga practice

https://youtu.be/phuS5VLQy8c