William Penn Life, 2003 (38. évfolyam, 1-12. szám)
2003-07-01 / 7. szám
1__I _____________________j HealthPage_____________________ Preventing golf injuries Exercise and other measures can ease the pain from your game from orthoinfor.aaos.org M any people consider golf a low-level physical activity without the possibility of injury ever happening to them. But, there is a potential risk of suffering serious injuries to the elbow, spine, knee, hip or wrist. Before hitting the links, golfers can take some preventive measures to protect themselves against injury. Golfer’s elbow Leading the list of injuries is golfer's elbow, and one of the best ways to avoid elbow problems is to strengthen the forearm muscles and slow the swing so that there will be less shock in the arm when the ball is hit by the golfer. To avoid golfer's elbow, the American Academy of Orthopaedic Surgeons suggests these simple exercises to help build up your forearm muscles. • Squeeze a tennis ball. Squeezing a tennis ball for five minutes at a time is a simple, effective exercise that will strengthen your forearm muscles. • Wrist curls. Use a lightweight dumbbell. Lower the weight to the end of your fingers, then curl the weight back into your palm, followed by curling up your wrist to lift the weight an inch or two higher. Perform 10 repetitions with one arm, then repeat with the other arm. • Reverse wrist curls. Use a lightweight dumbbell. Place your hands in front of you, palm side down. Using your wrist, lift the weight up and down. Hold the arm that you are exercising above your elbow with your other hand in order to limit the motion to your forearm. Perform 10 repetitions with one arm, then repeat with the other arm. Low back pain Another common complaint among golfers, low back pain, can be caused by a poor swing. The rotational stresses of the golf swing can place considerable pressure on the spine and muscles. Also poor flexibility and muscle strength can cause minor strains in the back that can easily become severe injuries. Here are some simple exercises to help strengthen lower back muscles and prevent injuries. • Rowing. Firmly tie the ends of rubber tubing. Place it around an object that is shoulder height (like a door hinge). Standing with your arms straight out in front of you, grasp the tubing and slowly pull it toward your chest. Release slowly. Perform three sets of 10 repetitions, at least three times a week. • Pull-downs. With the rubber tubing still around the door hinge, kneel and hold the tubing over your head. Pull down slowly toward your chest, bending your elbows as you lower your arms. Raise the tubing slowly over your head. Perform three sets of 10 repetitions, at least three times a week. But perhaps, one of the best ways for golfers to stretch their muscles and avoid injury could be considered oldfashioned-before your round of golf, engage in some simple stretching exercises, and then get a bucket of balls and hit a few golf balls on the driving range. It not only will help your game, but will make you healthier in the long run. Safety tips In addition, golfers should always practice the following tips, offered by the Australian Sports Commission. • Swing improvement, for both injury prevention and performance, can be achieved by taking lessons from a local, registered golf pro. • All golf equipment (clubs and shoes) should be professionally fitted before purchase. • All players should be prepared to stop playing immediately when a muscle problem or injury occurs. • All injured players, irrespective of how severe the injury is, should seek first aid or prompt medical treatment of their injury. • Injured golfers should not resume playing until they have completely recovered from their injury- gS] Health Links For more information on how you can avoid injuries from playing golf or any sport, call the American Academy of Orthopaedic Surgeons’ public service phone number at I -800-824-BONES (2663). Or, log onto the AAOS website at: O http:llorthoinfo.aaos.org Williu Pen Life, July 2003 5
