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3 Action Steps to Prevent Golf Injuries

Updated: Apr 7, 2023

Have you ever turned the wrong way and you where like OO No I think I pulled something in my back. Believe me I feel your pain, I too have hurt myself without thinking about the outcome. One day I was working around my house finishing some DIY projects in a hurry. I went to lift a cinder block in my backyard with my knees straight and my back screamed at me. I think my back said "you are going to feel this." If I took the time to lift properly than I would of not hurt myself.

The same goes for playing the sport of golf. The torque that is produced on your back when you swing a club is very significant. For one moment I for you to think about how you feel when you wake up in the morning. Have you tried to rotate and feel little stiff. A lot of the time our movement is limited until our spinal fluid circulate. Our body needs to warm-up similar to a car warming up in the morning.

Professional golfers always warm-up before playing golf. I work with a lot of training clients that play golf on the weekends. During the week they work a corporate job and on the weekend they are a golf warrior. Each weekend they get up early go to the country club to meet their buddies, grab a few drinks and off they go to play 18 holes of golf. Just think of what they forgot to do that only takes five minutes. Many golfers that go out to golf for the first time in the season say "I woke up the next day and I feel like a truck hit me." Reason they feel that way is because they are using muscles and movement patterns that are not normal performed on a daily basis. If they where to follow these three steps thorough the year they would prevent injuring their back or other parts of the body.

First step - Hydrate: It is very important to hydrate when you wake up in the morning. You need to hydrate your body to increase mobility. Our bodies are 75% water. Drinking caffeine or alcohol before water is asking for trouble especially when you are out golfing on a warm day. The key is to hydrate before you caffeinate. We normally need about 8 to 12 8oz glasses of water a day depending on activity level.

Second step Warm - up: Warm-up for at least 5 to 10 minutes before your activity. For instance I like to encourage my golf clients to do at least 5 minutes of dynamic or movement style of stretches. Example one handed golf swing. I advice to make sure to including full body rotation and golf style movements.

Third step - Workout Regularly - I highly motivate clients to take part in an exercise program at least 2 times a week. The workout program should focus on full body strength and conditioning movements along with core endurance work. Core training will help strengthen your back and abdominal muscles. Your core is your center of your body. Overall you need to complete a full body functional workout to improve your overall wellbeing. If you are unsure what you are doing it is wise to hire knowledgeable personal trainer like myself to design a custom program for you.

The three action steps will allow you not only prevent injuries but will also help you reduce your stress level, improve your overall health and avoid burnout. If you have any questions please reach out to me Jason Cronan, owner of BodyXpress Wellness Solutions. Check us out at or call 615-732-5799. Thank you very much for your time and I will see you on the golf course injury free. Enjoy and have a great fit day. Please like, share and subscribe.

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