How to Prevent Sport Injuries

By Larry Parr
Often times a good regimen of strength and conditioning are your best weapon in preventing injuries.
Often times a good regimen of strength and conditioning are your best weapon in preventing injuries.

Sports injuries, especially among golfers, are not uncommon. The term "weekend warrior" refers to individuals who are sedentary most of the week and who then take to the links on the weekend with a vengeance, trying to cram a whole week's worth of exercise into 9 or 18 holes. The human body isn't made to take this kind of use and often responds in the form of an injury. With a little prep work it is possible for you to greatly reduce your chances of getting a sports injury and to possibly improve your golf game at the same time.

Do warm-up exercises before your game. Do a few toe touches and bending exercises. Bend the top half of your body to the right, then to the left and repeat this 10 times, stretching it a little farther each time. When touching your toes keep your knees straight and bend down as far as you can each time, making an effort to get your hands a tiny bit closer to your toes with each attempt. Start your exercises slowly and then increase the amount you are bending your body as your muscles get warmer and more relaxed.

Rotate your shoulders and hips about the same amount during your backswing and make a real effort to keep your spine as vertical as possible during your follow through. This will help to reduce stress on your spine and reduce back injuries.

Shorten your backswing slightly to help reduce rotator cuff (shoulder) injuries. Instead of backswinging to the 3 o'clock position, only swing to the 1 o'clock position.

Exercise your rotator cuff muscles three times a week to strengthen them and reduce the possibility of injury. Hold a 2-pound weight in each hand and lift your arms straight out from your sides and then touch the weights over the top of your head. Repeat this at least 10 times, twice a day, three days a week.

Consult with a golf pro to make certain that you are using the proper length of club and the proper weight. Using the proper equipment will also help to reduce the possibility of injury.

Begin each game by making a few soft practice swings with your club in order to warm up your muscles. Start by making several half swings and slowly work your way up to making a full swing as if you are actually teeing off.

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