Every year it is estimated that some 66.6 million people worldwide are participating in the sport, walking onto greens globally. Amateurs and professionals both suffer injuries, for a variety of different and similar reasons. Amateurs because they are less conditioned than professionals, and professionals due to the excessive repetition. Common golf injuries include back, knee, elbow, ankle and shoulder injuries; in this article we examine how best to avoid them.
Tiger Woods underwent back surgery in 2017 and was sidelined for six months. Then after his car accident in 2021, there was a strict rehab routine to improve his mobility, designed to improve muscle conditioning and speed up his physical recovery to get him back to the game.
So, why is it essential for Golfers to work out?
There are a few reasons that Golfers need to exercise. Here is a brilliant summary from Tommy Armour –
“Golf is an awkward set of bodily contortions designed to produce a graceful result.”
Four reasons to exercise:
- Repetition – The wearing movement of a Golf swing is a significant component of why Golf can be detrimental to your back. The swinging actions of teeing off can exacerbate any weakness in the thoracic spine or lumber region.
- Muscle Endurance – According to [HonestGolfers.com], the average 18-hole course can take 2-4 hours to complete. Depending on the hole par, you might swing nearly 60 times in a session during this time. [Golf Monthly] suggests that you could walk 3-4 miles during this time, which is why muscle endurance is critical to avoid injury.
- Explosive Power – Using your explosive power to transfer energy into the Golf club and then the ball is, of course, the principle of the sport. Building your explosive power will improve your game, which is why fitness and exercise can help.
- Over Extention – Exaggerated movements outside your everyday functional movements mean that your body is not naturally used to this swinging motion, where you overextend your motions. This extension is where injuries can occur. Twisting and stretching can cause pulls, trapped nerves and strains as is commonplace in many sports.
How should Golfers work out?
Fitness brand Mirafit suggests that general fitness is always vital for avoiding injury. By paying attention to building strength through the core muscles, you build foundational strength, which limits potential issues caused by sport. Using cable machines for Golf can be helpful as it can imitate the primary movements and help the Golfer to support problem areas and weaker muscles. Exercise builds Stamina and supportive tissues around joints, making them less likely to slip or pull.
How do I get my body in shape for Golf?
Core and stretching exercises, initially with lighter weights and then building up to heavier resistance. Go on some walks to improve leg muscle conditioning. Also, if you can do press-ups, these can help improve shoulder, chest and back strength.
Here are some exercises that can help:
Walking – Builds leg strength; adding the miles will also help to stabilise knee joints and hip muscles.
Lunges – These are great because they build thigh strength allowing for strong ankles, a controlled swing and better form.
Squats – Building back and leg strength, giving a solid platform from which to drive power through the body.
Star Jumps – Help to strengthen the outside legs at the hips; it works the core strength and the outer shoulders are improved. Star jumps work on trapezius muscles while helping your extensions.
Weights – Consider using weights to increase your tone and strength. Weights can be used to build legs, arms, back and shoulders. Cable machines are particularly good for developing a range of motion.
Do Golfers lift weights?
Yes, lifting weights provides resistance that exceeds that of a Golf club, so lifting weights builds crucial functional strength to help the non-traditional movements. Doing exercise makes swinging an iron much easier.
Why should Golfers lift weights?
To avoid repetitive stress on muscles and joints. To enhance their muscles, tendons and support around the joints and primary muscles. Consider supplementing with Vitapost Collagen Complex to support joint health and recovery during weightlifting routines. The protection that exercise provides can ensure that you can play better for longer and enjoy the game without as many injuries. Due to the explosive swinging and twisting, injury is highly likely without conditioning.
How can I increase my Golf stamina?
By using exercise to build muscle strength, Stamina is gained from repetition, but it is through the right exercises that you will increase your specific Golf Stamina. Some of the examples provided earlier in the article will support Stamina. Along with exercise, you should remember to eat a good breakfast and hydrate; both of these will cause you to become tired quicker, if not managed correctly. Try to focus on carbs with slow-release energy for the walking, perhaps a bowl of porridge before you play.
How do you hit stronger in Golf?
Quote, Lee Trevino –
“My swing is so bad, I look like a caveman killing his lunch.”
The technique is the key, but you can also help yourself with strength training; this will help to provide power through the movement. This is also further enhanced by Stamina. As discussed earlier, Golf can be taxing, with 3-4 miles of working, 60+ club swings, and bending to collect the ball. If it’s not going well, you might also be stepping through woods and uneven ground, maybe a sand bunker or two!
How does Golf help you lose weight?
Playing Golf can contribute to weight loss, and if you are playing 1-2 times a week, then you could be walking 3 to 8 miles and swinging 60-120 times. Walking this far and increasing your step count beyond your normal routine will see potential weight loss, and regular walking like this will also provide weightloss-management.
Go and improve your game.
If you are serious about playing Golf and avoiding injury, consider building your general fitness. Use weighted exercises to improve endurance and stretching exercises to improve your suppleness for a fluid swing. Flexibility and strength are primary goals. We hope this article helps and encourages you to engage in fitness to drive your handicap down and keeps you enjoying your game.