Get In The Game Without The Pain

As warmer weather approaches, golfers can’t wait to get to the first tee. But twisted postures, the torque of the swing and forgetting to warm up can cause unnecessary injury.


Get the right fit: Playing with clubs that don’t fit can hinder your game
and cause you pain. Consult a pro to ensure your clubs are the right height,
are made of a material appropriate to your arm strength, and have the right
grip for you.

Take lessons: The right swing technique can do more than just improve
your game, it can also spare you plenty of unnecessary pain. Working
with a CPGA professional is a great way to learn the basics.

Warm up and warm down: Take a few minutes to stretch before and after
your game. Start with a brisk walk, then do some light stretching.

Push, don’t carry, your golf bag: Pushing or pulling your bag and taking
turns riding in a cart can help you prevent a back injury. If you prefer to
carry your clubs, use a double-strap carry bag that evenly distributes the

Choose the right shoes: Wearing a golf shoe with good support and the
proper fit can prevent some knee, hip and lower back pain.

Drink lots of water: Dehydration can cause fatigue and increase your risk
of injury. Water and juice are ideal refreshments. Drinking alcohol depletes
the body’s fluids and can lead to stiff muscles and soreness.

Here are a few easy stretching techniques that can help you get in the game without pain. For help developing a warm-up and stretching routine that’s right for you, consult your chiropractor.

Side bending stretch:
1. Stand with feet shoulder-width apart.
2. Hold the golf club above your head with your arms straight.
3. Slowly bend to one side, without rotating, until you feel a stretch in the side of your back.
4. Hold for 15 seconds and repeat twice for each side.

Quadriceps stretch:
1. Using a golf club for balance, bend your right knee and hold your right foot with your right hand. Keep your thighs together, and your right knee pointing toward the ground.
2. Pull your abdominal muscles in and maintain a straight back.
3. Hold for 15 seconds and repeat two times for each side.

Hamstring stretch:
(Avoid this stretch if you have back problems.)
1. Stand with your feet shoulder-width apart.
2. Reach your hands to the sky.
3. Then, bending at the waist, reach toward your toes.

Forearm stretch:
1. With your arm straight out in front of you and palm facing upward, gently pull your fingers back with your other hand. Do not let your shoulder rise up.
2. Next, with your arm straight out in front of you and your palm facing down, point your hand to the ground. Gently pull the back of this hand toward you with your other hand.
3. Hold each position for 15 seconds and repeat with other arm.

Knee to chest stretch:
1. Stand with your feet shoulder-width apart.
2. Using both hands, pull one knee into your chest.
3. Hold for 30 seconds.
4. Repeat with the other knee.

Back of the shoulder stretch:
1. Place your right hand on your left shoulder.
2. Gently pull your right elbow across your body toward your left shoulder.
3. Hold for 15 seconds and repeat on the other side.

Shoulder stretch:
1. Hold the shaft of a golf club vertically behind your back.
2. Gently pull the club up with your top hand until you feel a slight stretch in the shoulder of your lower arm. Hold for 15 seconds.
3. Gently pull the club down with your bottom hand until you feel a stretch in the top shoulder and arm
4. Hold for 15 seconds.
5. Reverse hand positions and repeat.

(Avoid this stretch if you have knee problems.)
1. Start from a standing position with your feet shoulder-width apart.
2. Squat down, trying to keep your heels flat on the ground.
3. Hold for 30 seconds.