Written by Zane B. Hyde, M.D., of OrthoAlabama Spine & Sports
Combining skill, strategy and an appreciation for nature, it is no wonder so many around the world have committed to the golf lifestyle. With a seemingly low-impact sport, what are some of the problems that we see in orthopedics that prevent people from enjoying their time on the course?
Why do my elbows hurt?
We all know that playing golf involves the constant swinging of a club. The repetitive movement can cause pain in your elbows in the form of golfer’s elbow, or medial epicondylitis, a type of tendonitis.
Besides pain, you may experience stiffness and tenderness in your elbow. Golfer’s elbow can even affect your hand and wrist, causing a tingling sensation, numbness and weakness. These symptoms are the result of damage to the muscles and tendons that control your fingers and wrist, usually related to the overuse of your forearms. Other factors that can contribute to golfer’s elbow include improper hitting, poor conditioning and not taking enough time to warm up.
This condition can be prevented, and proper conditioning goes a long way. You can start by strengthening your forearm muscles. Simple exercises, such as using light weights or squeezing a tennis ball, can help with that pesky elbow pain.
Warm up with brief cardio and stretching to decrease your risk of injury. Without warming up, you may put unnecessary strain on your muscles and joints. Like rubber bands, your body’s tissues tend to be more flexible and less likely to get damaged when stretched and warmed up before doing quick or jerking movements.
Bracing, stretching and rest as well as applying ice and heat can also help with the pain and healing process for your minor elbow injuries. See a doctor if your elbow is hot, inflamed, stiff or deformed or if you suspect you have broken a bone.
Why do my shoulders hurt?
Your shoulders hurt for the same reason your elbows do — overuse. Repetitive motions, like swinging a golf club, put an immense amount of stress on the shoulder’s muscles, tendons and connective tissues. This can cause a rotator cuff injury.
Common to professional and beginner golfers alike, rotator cuff tears happen in one or more of the four muscles responsible for stabilizing the shoulder joint. These include the subscapularis, the infraspinatus, the teres minor and the supraspinatus, which is the most commonly injured muscle. You may experience weakness or pain when your shoulder is moved or at rest. Another symptom of a rotator cuff injury is crepitus, which is a crackling sensation when moving your shoulder in certain positions.
A simple way to prevent and avoid shoulder pain is to clean out your golf bag. Try removing unnecessary items or invest in a pushcart for your clubs if a golf cart is unavailable. Doing this can reduce the strain on your shoulders and neck.
Upgrade your clubs to graphite material. Old clubs are made from a heavier material, which can affect your swing and put tension on the shoulders as you lift the club above your head.
Additionally, using the right form will allow you to last longer on the course. Using poor form can be compared to using a butter knife to cut tough steak. It may get the job done, but it will be at the cost of hurting yourself. To get your swing smooth like butter, talk to other golfers and ask them to correct your form so that you can prevent injury and even improve your game in the process.
If you are experiencing pain, numbness, tingling, weakness or limited mobility that is preventing you from doing your everyday activities, your injury may be more serious and you should seek a professional.
Why does my back hurt?
Even for the best golfers, it can be a challenge to pinpoint where your back pain is coming from or even how to prevent it. Lumbar strains, disc herniations and arthritis are all common back issues that golfers can experience.
When swinging your club, forces work against each other, creating shear force, which is a combination of one force pushing your body one way and another force pushing your body the opposite way. This kind of movement is not natural to how your body is structured. Without the proper amount of rest, these shear forces can cause pain, strains and inflammation and can even irritate present arthritis.
To reduce the chance of severe pain and injury, decrease your power teeing off to about 70%, as this is one of the more vigorous movements in golf. You can also try exercising when not on the course to improve flexibility and build your core muscles to better support your spine and upper body. Some exercises you can try include planks, crunches and sit-ups.
Limit your time on the course, as 18 holes multiple times a week can put strain on your body. You can improve your form and refine your swing by investing in lessons.
For minor back injuries, simply resting, applying ice or taking over-the-counter anti-inflammatory medications can help relieve your pain. If you have pain or weakness that goes down the leg or your back pain is unmanageable, your injury may be more severe, and you should seek a medical professional.
Why do my knees hurt?
Though most movement happens in the hips, back and arms of golfers, knee injuries are still a surprisingly common occurrence. From lining up your putt in a squat to teeing off, the risk of a knee injury can happen at any point. One of the most common knee injuries is a tear in the meniscus.
Acting as a shock absorber, the meniscus is a crescent-shaped piece of tissue that sits on either side of your knee. If you have torn your meniscus, you may not experience symptoms right away. A telltale sign of a torn meniscus is swelling that happens a few days after your golf outing. You may also have pain and a catching or locking sensation preventing you from getting back to your activities.
Other common golf knee injuries include medial collateral ligament damage (located on the inside of the knee), cruciate ligament damage and injuries due to degenerative conditions, such as osteoarthritis.
You can prevent such injuries by strengthening and stretching the muscles in your mid back and low back, calves, hamstrings, thighs and hips. Exercises you can try include lunges and squats.
Rest, ice, anti-inflammatory medications, elevating your knee and wrapping your knee with a bandage or brace are good for relieving your pain and getting you back to playing golf. See a professional if you are experiencing significant swelling, redness, unbearable pain, tenderness, a popping sensation or fever or if your joint appears deformed.
Are you wanting to try golf and looking for somewhere to start? Birmingham offers many outlets for new golfers and professionals alike. Custom fitting to improve your club comfort is offered at just about any golf store, and many of those locations also offer lessons or resources where you can receive lessons. If you have questions about gear or techniques, you can always ask other golfers or golf shop employees for advice. If you have questions about golf injuries or have experienced an injury while playing, see a medical professional so you can return to the course as soon as possible.
Perfect your swing this summer or find the perfect new hobby that gets you out to enjoy the season. Whatever you do, make sure you don’t let aches and pains keep you from having fun.