Golf with ease- 4 tips to stay limber

Compiled by Maggie Phillips-Scarlett MPT MKIN

Golf is a sport that all ages can enjoy. The mild climate in Squamish allows many parts golfers to hit the links most months of the year. However, like any sport, it’s possible to become injured while golfing. This is especially true if players don’t take the time for a proper warm up. A dynamic warm up allows golfers to gradually warm up the body’s muscles and joints in preparation for swinging activities. This can help prevent injuries such as muscle and joint

strains and has the added bonus of improving your performance.

If you feel pain during or after golf, a physiotherapist can help.

Here are 4 Golf Tips to prevent injury, alleviate pain and keep you moving for life.

1.    Activate with a general warm up. Start with 5-10 minutes of large muscle activity such as a brisk walk, stair climbing or a stationary bike ride before you play. Then, do some mini squats (holding on to your golf club for balance) and mini lunges to help lubricate stiff hips, knees and ankle joints.

 

2.    Do a swing specific warm up. A sport specific, dynamic warm-up allows for optimal performance and injury prevention. Arm and leg swings and torso twists will help warm up your shoulders, hips and back. Do a sequence of practice swings before hitting any balls, starting with a half swing and gradually increasing to a full swing.

 

3.    Ensure proper postural alignment. Do your posture a favour and reduce the amount of equipment in your golf bag. And, your physiotherapist can help you avoid incorrect postural alignment at the shoulders and torso, or hips and legs that can lead to poor or inconsistent shots.

 

4.     Deactivate after your golf game. Loosening up tight tissues by stretching in the whirlpool or shower, which will help regain and maintain muscle length. Self-massage can help decrease painful tension and ice can help minimize inflammation and pain.

 

With thanks to Dave Lindsay, a physiotherapist who specializes in golf rehab in Calgary, here are some golf-specific stretches you can download:

Fit for Golf- Physio 4