The snow has melted (for now), and many local golf courses will soon be opening their courses for the year. If you’re one of the many Minnesotans who likes to travel to play golf or simply enjoys playing regular rounds at your local course, you’re probably itching to get out there and hit some balls. However, if you’re a little too overzealous, you can end up suffering an injury that either sidelines you for a bit or makes every round uncomfortable.
At OrthoRehab Specialists, we work with a number of golfers who are working their way back from injury, attempting to prevent injuries or who are simply looking to increase strength and mobility in their spine and core so that their golf game can remain strong. If you’re in one of those three groups, let us help you prepare for the upcoming golf season.
While a number of different areas of your body will be stressed during a round of golf, the area that shoulders the most stress (and the most common place for an injury) is your spine. With that in mind, we want to use today’s blog to share some tips for protecting your back as you prepare for another season of golf.
Protecting Your Spine On The Golf Course
Here’s some physical therapist-approved tips for protecting your spine as you prepare for and progress through another season on the links.
- Ease Into It– As fun as it might be to play your first round in Minnesota in March or golf 36 hours during a spring break getaway to Arizona, you need to ease back into your golf habits if you haven’t picked up a club in months. It’s going to be an adjustment for your body and your spine, so ease into the hobby. Head to the range and hit a bucket of balls, or play a few holes on an indoor simulator. Ease your way back into the sport, as overstress injuries are the most common reason golfers end up in pain.
- Stretch/Warm Up– Similarly, take a few minutes to stretch your spine and your lower body before the round starts. If you just practice on the putting green before stepping up to the tee box, your body may not be ready for the stress you’re about to put on it during a full swing. Do some stretching and take plenty of practice swings on the range or before you step up to the tee so that your back is ready for the stress to come. The first tee box is the most common area for an acute injury to develop on the golf course, and it can make the rest of the round uncomfortable, so arrive at the course early and warm up in advance of your tee time.
- Consider Physical Therapy– If you want to pursue a strength training or spinal mobility program that can prevent pain or even improve your game, consider connecting with a physical therapist. Our baseline testing assessments and swing evaluation can determine which areas are prime for improvement. Developing your core muscles or normalizing muscular imbalances in the shoulders or thighs can help to take stress off your spine during your swing. Let us develop an individualized performance optimization plan for your specific needs.
- Give Your Bag Some Consideration– Sometimes it’s less about the swing and more about carrying a heavy golf bag for 18 holes that causes problems for your back. If you’re deadset on carrying your bag, don’t always carry it over the same shoulder. Others find that putting their bag in a golf cart, enlisting the help of a caddie or using a rolling push cart can protect their spine during the round.
- Listen To Your Back– Finally, if something starts to hurt during your round, or you’re unusually sore the day after golfing, take steps to protect the area and treat the discomfort. Pushing through the pain only increases your risk of injury. Rest, gentle stretching and targeted physical therapy can all help your body recover from normal soreness and mild injuries that may develop during or after a round. Don’t risk a major injury because you tried to push through discomfort and play a round when your back was screaming for help. Get in the habit of listening to your body and pursuing active treatments when it’s showing signs of discomfort.
We want you to have another wonderful year on the links, and you’re more likely to do so if you come in with a plan to protect your spine and your body as a whole. Let us help you achieve this goal by preparing you for the season or by treating new ailments when they develop. For more tips, or to talk to a physical therapist about an issue you’re dealing with, reach out to the team at OrthoRehab Specialists today at (612) 339-2041.