Golf is not a strenuous game. However it can be physically demanding if you are not fit. Golf injuries can occur in many forms - lower back pain due to tears of ligaments and muscles, ankle sprains with ruptures and tears, strains on shoulder muscles, joints and tendons, fractures and dislocations from falls and other accidents on and off the golf course.
Pain means injury. The body signal to you that something is wrong and you should slow down or even stop what you are doing. Unfortunately many stubborn golfers continue to play through the pain. Sometimes this can be dangerous, especially for older golfers who are unfit, over weight and have a medical problem.
Warming up exercise is a must to prevent injuries. The most effective way to warm up the body and its muscles, ligaments and joints used in golf is to exercise the large muscles in your lower limbs. Proper warm up includes a stretching routine, strengthening and cooling down exercises.
Brisk walking for 15 minutes, with your arms pumping, is a good warm up for the whole body if you are preparing for a round of golf. Warming up can be accelerated by wearing thermal clothing when the weather is cold.
The management of golf injuries consists of prevention, treatment and rehabilitation.
Rest the injured part and dress any wound present with antiseptic dressing. Rest and immobilize the injured part will help to prevent aggravating the injury, reduce pain and prevent greater inflammation.
Elevate the injured area above the heart level if there is bleeding and swelling. Elevation reduces pressure on the injured tissues and help to drain away collected fluids in the injured area. This will help to reduce pain, swelling and congested blood in the injured area.
Ice or cold pack is to be applied on the injured part and its surrounding areas for at least 20 minutes. Repeat this about every three hours if needed. For this treatment to be effective, the administration must be continuously for 20 minutes. Anything less will not be effective to reduce pain and inflammation.
Compression bandage around the injured area for at least 2 days if there is bleeding and swelling. Do not bandage the injured part so tightly that it cuts off
blood circulation and cause the area to be numb and blue.
