Golf Injury Treatment 2

1. Golf Injuries Golf is an activity enjoyed by men and women, children, professional athletes and even retirees. With such a wide range of participants, its no surprise that the repetitive motions associated with the perfect golf swing and cause injury. Performing the same activities over an over again can cause wear and tear on the structures of the body most active in playing a game of golf. Golfers are typically prone to injuries that affect the upper body. This includes the back, neck and spine, and the upper extremity, particularly the shoulder and elbow joints. The most common golf injuries include back pain, sprains and strains to the muscles, ligaments, and tendons in the upper body, and injuries to the shoulder and elbow joints. Causes ● ● ● ● ● ● ● practicing Poor flexibility Inadequate overall conditioning Playing or practicing too often Failure to warm-up properly Poor mechanics when swinging the club Striking the ground with the club Inconsistent play, or large spans of time where the player isn’t Risk Factors There are intrinsic and extrinsic risk factors for injury. Intrinsic factors are a child’s individual musculoskeletal issues, which can include skeletal immaturity (bones and joints that are still developing) or muscle weakness. Extrinsic factors are the environment in which an athlete performs, which can include the level of competition: how much, how hard and how long play lasts. Other common risk factors for golf injuries include:

2. ● the golf swing (backswing, downswing, acceleration/ball strike, and follow through), which can stress the joints of the upper extremity. ● Traumatic injuries that occur due to the golfer striking the ground or another object with the club. ● Repetition of the motions involved in playing golf puts repeated stress on the joints including the neck, shoulder, elbow, wrist, hips, knees, and ankles Poor flexibility, which is particularly damaging for all four phases of Prevention and Performance The majority of golf-related injuries are overuse injuries caused by the repetitive strain placed on the body by completing motions over and over. Because of this, improper swing mechanics plays a large role on the development of golf injuries. Other ways to avoid injury include: ● Proper swing mechanics, to avoid putting additional stress on the joints of the back, shoulder, and elbow ● Warming-up prior to participating in a round of golf (start with gentle putting and chipping to finally driving) ● Strengthening and conditioning programs designed by a sports health professional to improve performance and decrease the risk of injury ● Core exercises to strengthen the upper body and lower the risk of back and joint injuries ● Stay hydrated to avoid heat related illness (consume water or sports drinks) ● Proper equipment can help decrease the risk of blisters on the hands and fingers, avoid skin injuries like sunburn, and provide support for proper mechanics. ● Selecting clubs with larger grips ● Softer grips ● Neutral grip ● Irons with lessen vibration due to larger heads and “sweet spots” ● Graphite clubs will also lessen the vibration ● Correct club length with the end of the club extending slightly beyond the palm of the lead hand.

3. ● Have a golf pro help select equipment Facts ● flexibility? ● playing golf have 50% fewer injuries than people who do not? ● Did you know the more frequently someone plays golf, or the higher the number of golf balls struck per week, the risk of injury increases? ● Did you know you that a proper warm-up prior to playing golf includes more than just driving the ball? ● Did you know that the “follow-through” phase during a golf swing is when the back and shoulders are most vulnerable to injury? Proper flexibility and strengthening exercises can help improve the follow-through to decrease the risk of injury. Did you know the main risk factor for injuries in golf is poor Did you know studies have shown people who warm-up prior to Common Conditions ● ● ● ● ● ● ● Golfer’s elbow also called lateral epicondylitis of the elbow Low back pain Back sprains and strains Lumbar spine herniated disc Shoulder injuries Rotator cuff injuries Cervical strains and sprains Chiropractic Tips & Advice To Improve Your Golf Game & Save your Back Many avid golfers contort their bodies into oddly twisted postures, generating a great deal of torque. Couple this motion with a bent-over stance, repeat 120 times over three or four hours, add the fatigue that comes with several miles of walking, and you've got a good workout-and a recipe for potential lower-back trouble.

4. If you take the Chiropractic approach, you're in good company. Tiger Woods says that lifting weights and visiting his Chiropractor regularly have made him a better golfer. We suggest these simple measures to help you avoid back pain or injury and improve your game: • Purchase equipment that fits. Don't try to adapt your swing to the wrong clubs: A six-footer playing with irons designed for someone five inches shorter is begging for back trouble. • For the women in golf: If you have "inherited" your husband's or significant other's golf clubs, they might be difficult for you to use. Not only are the clubs often too long, but the shaft is often not flexible enough for a woman's grip. Women typically play better with clubs that are composed of lighter, more flexible material, such as graphite. • For the men in golf: It is a good idea to spend some extra time performing quality stretches-before and after your game-to increase your trunk flexibility. While men are traditionally stronger than women, they usually aren't as flexible. Men need to improve their flexibility to maintain a more even and consistent swing plane and thus improve the likelihood of more consistent performance. • For senior golfers: If you show some signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance. • For all golfers: For some, scores may not be as important as enjoying the social benefits of the game. Having clubs that are comfortable will increase the chances of playing for a long time without significant physical limitations. • Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing up straight; the back should not be twisted. • Wear orthotics. These custom-made shoe inserts support the arch, absorb shock, and increase coordination. "Studies show custom-made, flexible orthotics can improve the entire body's balance, stability and coordination, which translates into a smoother swing and reduced fatigue". While the upper part of a shoe may score style points, what the foot rests on affects your game.

5. • Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow for greater motion. • Warm up before each round. "Stretching before and after 18 holes is the best way to reduce post-game stiffness and soreness". Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a stretching and/or exercise routine, see a Doctor of Chiropractic or golf pro who can evaluate your areas of tension and flexibility. • Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disk problems and nerve irritation. If you prefer to ride in a cart, alternate riding and walking every other hole-bouncing around in a cart can also be hard on the spine. • Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back. • Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus increasing the risk of injury. Don't smoke or drink alcoholic beverages while golfing, as both cause loss of fluid. • Take the "drop." One bad swing-striking a root or a rock with your club-can damage a wrist. If unsure whether you can get a clean swing, take the drop. Chiropractic Care Can Help Doctors of Chiropractic are trained and licensed to treat the entire neuromusculoskeletal system. Some Doctors of Chiropractic have specialized training in sports medicine and can provide advice for golfers to help them decrease the stresses and strains placed on their bodies. Doctors of Chiropractic can address other health concerns, such as shoulder, knee, arm and wrist pain that could affect your game. "If you golf consistently, you will no doubt feel the stress of the game, but by following a few simple prevention tips, it is possible to play without pain for a lifetime". Treatment for Golfer’s Elbow As with any overuse injury, it's crucial to get treatment for golfer's elbow quickly. Apply ice to your elbow for 15-20 minutes three to four times per

6. day. Rest the injured elbow from aggravating activities and discuss a splint with your sports medicine professional to limit stress to the involved tendons. For pain, your doctor may recommend an oral NSAID (nonsteroidal anti-inflammatory drug), like ibuprofen, naproxen, or aspirin, to reduce pain and swelling. A topical medication may help as well. You may also get an injection of a corticosteroid or painkiller (like lidocaine) in the elbow. This may relieve pain and swelling in the short term. These treatments, though, do not seem to have long-term benefits. Physical therapy can help in relieving pain and augment the recovery process. Use of pain relieving treatments and prescribed exercises can reduce stress to the elbow, speed recovery, and minimize the risk of recurrence. Recent innovations in care using PRP (Plasma Rich Protein) injections have also shown great promise in accelerating recovery. Conservative treatments usually work for golfer's elbow. But if you're still having pain after three to six months, you may need surgery. These procedures can remove damaged parts of a tendon, promote healing, and reduce pain. Full recovery may take three to six months. GOLF INJURIES Golf is a wonderful sport which has experienced an increase in popularity over the last 10 to 15 years. The National Golf Foundation’s records show an estimated 12.98 million core adult golfers, with over 27.8 million golfers in the United States alone as of 2004. There are over 16,000 golf facilities in the United States. In 2002, golfers spent over $24.3 billion on equipment and fees. The average golfer typically plays approximately 37 rounds per year and spends many more days practicing, so it is not surprising that the rate of injuries is on the rise. Golf, however, is perceived as a low-risk sport. Other sports such as football, basketball or skiing have higher injury rates, but several studies show that golf has its share of injuries, too. One recent study showed that during a two year period, 60 percent of golf professionals and 40 of amateurs suffered either a traumatic or overuse injury while golfing. Over 80 percent of the reported injuries were related to overuse.

7. TYPES OF GOLF INJURIES There are some unusual injuries associated with golfing. Errant backswings frequently deal blows to golfing partners. Golf clubs thrown in anger or disgust often injure their owners or others in proximity. Golfers also suffer bone-jarring sensations when their clubs strike the ground during a misplaced swing. Low back pain is the most common injury or complaint among both professional and amateur golfers, followed by injuries to the upper extremities (elbow and shoulder). Professional golfers experience a higher number of wrist injuries, and amateur golfers experience more elbow problems. Both groups have a relatively high rate of shoulder injuries. Low back problems can occur as a result of the powerful rotation and extension motion in the golf swing. In elite golfers the golf swing can generate club head speeds of over 120 mph. In a study of PGA golfers, 33 percent had experienced low back problems of greater than two weeks’ duration in the past year. A 2004 study suggests that increasing the range of motion of lumbar spine extension and rotation of the lead hip (left hip in right-handed golfers) may decrease the incidence of low back pain. Golfers who carry their own bag have twice the incidence of back, shoulder and ankle injuries as those who do not carry their bag. The elbow is the second most commonly injured area in golfers. The two most common problems are medial epicondylitis (also known as golfer’s or thrower’s elbow) and lateral epicondylitis (more commonly known as tennis elbow). Both are thought to occur as a result of poor swing mechanics. Medial epicondylitis is thought to be caused by hitting shots “fat” (that is, hitting the ground first), and lateral epicondylitis may be caused by over-swinging with the right hand in right-handed golfers. Both of these problems increase with age and frequency of play. Good preround stretching of the upper extremity and a good strengthening program have been shown to decrease these problems. In professional golfers, injuries to the low back are followed in incidence by injuries to the wrist. The lead wrist (left wrist in right-handed golfers) is most commonly injured. The majority of golf injuries are overuse injuries of the wrist flexor and extensor tendons. Such overuse injuries are treated with rest, splinting and either oral antiinflammatory medicines or steroid injections.

8. Therapy exercises, altering swing mechanics and strengthening the forearm and hand muscles have also been shown to be beneficial. (See exercises for strengthening these areas.) Another commonly injured area in golfers is the shoulder. There are specific muscles in the shoulder that are most active in the swing. These are the subscapularis (one of the rotator cuff muscles), pectoralis (“Pecs”) and latissimus (“Lats”) muscles. Impingement syndrome (a bursitis and tendonitis in the shoulder), rotator cuff problems, and arthritis are the most common shoulder problems. These occur most frequently in the lead arm. A good warm-up routine and specific exercises that target the shoulder (see illustrations) can help decrease the incidence of these injuries. INJURY PREVENTION Warming up before golfing has been shown to decrease the incidence of golf injuries. One survey showed that over 80 percent of golfers spent less than 10 minutes warming up before a round. Those who did warm up had less than half the incidence of injuries of those who did not warm up before playing. Lower handicap and professional golfers were more than twice as likely to warm up for more than 10 minutes as compared to other golfers. Many of these problems can be improved by using good swing mechanics. Instruction by a golf pro to improve technique is one of the best ways to decrease your chances of being injured. A regular exercise program that includes core strengthening, stretching and strengthening all the major muscle groups can also help decrease your injury rate and increase your playing time. Visit our website ​https://nycsportsphysicaltherapy.com/golf/​ to make an appointment today.