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 AUGUST 13, 2003 Get Back into the Swing for Golf While many people consider golf a low-level physical activity, about two-thirds of golfers over age 50 suffer some type of injury while golfing. Returning to action after a long layoff puts you at high risk of an injury. Overstretching a joint or muscle may result in a sprain or muscle pull, causing many miserable Mondays after that first weekend back to golf. If you're going off to the links, take into consideration how a long hiatus from the game affects your body, and take some precautions. First, head to the driving range to hit balls easily a few times to get your muscles used to swinging again. At home, develop a daily stretching routine. Spending just a little time stretching regularly will give you an edge over your golfing buddies and consistently shave a few strokes off your scores. It also helps insulate you from injury. Golfers should concentrate on stretching the trunk, shoulders, and hamstring and calf muscles. For the trunk, place a club behind your head, rotate and hold for 20 seconds, then turn back and hold again for 20 seconds. For the shoulders, stretch one arm across your body and hold for 20 seconds, then repeat with the other arm. For the hamstring and calf muscles, do toe touches for 20 seconds at a time. Stretch, Walk, Exercise Stretching is more effective if you go through a warmup first. Do light calisthenics (arm circles, leg kicks, simulated swings without a club), take a brisk walk, jog lightly, ride a stationary bicycle, or do any other easy exercise gradually until you get your heart pumping. A walking routine will help get your legs in shape, which is important even if you don't generally walk the course. Walk every other day, starting with a mile, and slowly increase your distance to 5 miles, which is what you'd walk during an 18-hole round. Before playing the first time back, warm up, stretch, then hit a bucket of balls on the driving range, progressing from short irons to longer clubs. After you play, go through the same stretching program. One good stretch in each area will prevent soreness the next day. Topping the list of golfer's injuries are the back, shoulder, and elbow. To prevent back injuries, strengthen the abdominal muscles with crunches (bent-knee sit-ups). Shoulder raises with light dumbbells help prevent shoulder problems. Squeezing a small rubber ball with each hand strengthens the forearms and helps protect the elbows from damage. If you play in the hot weather, drink water before you go out, take water with you, and also stop at every water station along the way. Better yet, play early or late in the day and avoid the mid-day sun. |
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