The twisting and rotating that goes on during your golf swing can put a lot of stress on your back and for that reason, a little soreness now and then is very normal. In fact, if you’re playing a lot, the chances of you feeling a little bit of tightness in your lower back is pretty high (even if you’re doing everything right).
Full Answer
Are You playing hurt on the golf course?
Editor's note: A lot of golfers are playing hurt. Not broken-bones hurt, but with things like tendinitis, sore muscles and arthritis. These aren't flashy injuries, but they still can keep you off the course.
Do your legs get sore in the golf swing?
Although most of the movement during your golf swing occurs from the waist up, your legs have to provide a great deal of support and it’s not uncommon for them to get sore from time to time (even if you ride in a cart).
Why do I have shoulder pain while golfing?
Shoulder pain while golfing comes arises from the same mistakes: Poor swing mechanics Poor lower body/core function Poor shoulder blade stabilization Poor shoulder external rotation I am going to break that this time because many of the conditions that can cause shoulder pain while golfing are from the same root reasons.
What are the most common golf aches and pains?
Common Golf Aches and Pains – Which Ones are Okay and Which Ones Aren’t. It’s generally caused by repetitive movements and overextension of the elbow and common symptoms include soreness or tenderness on the outside of the elbow. There are a number of remedies available for this condition and in general, it isn’t considered serious.
Can you play golf with sore muscles?
0:001:56Golf Fitness: Treatment For Sore Golf Muscles - YouTubeYouTubeStart of suggested clipEnd of suggested clipAreas where your tissue is really painful it's upset it's angry at you that leads to pain and injuryMoreAreas where your tissue is really painful it's upset it's angry at you that leads to pain and injury but it also hinders.
Should I play if my muscles are sore?
In most cases, gentle recovery exercises like walking or swimming are safe if you're sore after working out. They may even be beneficial and help you recover faster. But it's important to rest if you're experiencing symptoms of fatigue or are in pain.
How do I stop being sore after golf?
1 way to prevent or relieve muscle soreness is to stretch. Regardless of fitness experience, it's essential to warm up and cool the body down around workouts and activity. Even if it's just a quick range session, take 10 minutes minimum for a head-to-toe stretch.
Is it normal to be sore after golfing?
Back. The twisting and rotating that goes on during your golf swing can put a lot of stress on your back and for that reason, a little soreness now and then is very normal.
Should I wait until muscle soreness is gone?
Overall, you're at risk of causing harm to your body by not resting. For those trying to get in shape or lose weight through exercise, there's no need to worry. If you're experiencing muscle soreness, you may need only two or three days of rest.
Should you push through sore muscles?
And is there such a thing as 'good pain'?” Sports medicine physician Dominic King, DO, has an answer that helps cut through abundant and often-conflicting advice: “A certain low level of soreness is acceptable, but you should not push through pain while exercising.”
Can you golf too much?
Practicing Golf Too Much If you're not practicing golf the right way, it's very possible to practice too often. If you repeatedly practice the same golf swing technique, you won't be able to switch into a competitive mindset when you're in competition. This will be counterproductive to your golf game.
Is golf hard on your body?
Although golf is a low-impact sport, it's associated with several injuries. Many golfing-related injuries are a result of poor mechanics or overuse. The most commonly injured area is the lower back. Other injured areas can include the elbow, wrist and hand, and shoulder.
Is golf good for your body?
Playing golf is good for your heart So, golf exercises your heart and keeps your heart rate up. This will naturally lower your risk for heart disease and other cardiovascular issues, as well as potentially lowering your levels of 'bad' cholesterol. Regularly playing golf may even lead to an increase in life expectancy.
How many calories do I burn walking 18 holes of golf?
1,200-3,000 caloriesFor an 18-hole round of golf, which can run from 4-5.5 hours, a walking golfer can burn anywhere from 1,200-3,000 calories. A golfer won't burn quite as many calories if they're walking the course but using a push cart, but the energy expended to push or pull a walking cart will come close to making up the difference.
Does golfing build muscle?
Golf is good at working the buttocks, lower back, and abdominal muscles. This will improve your balance and give you greater strength, mobility, and flexibility. Good core exercise will also take the strain off other muscles and reduce back pain.
How do I not get tired after golf?
Make sure you stretch, foam roll or even get a chiropractic adjustment if needed before your next round. The more limber you can stay between rounds the better you'll play and less fatigued you'll feel the following day.
How to recover from golf?
When you think about recovery tips for golfers, you must also consider the kind of strain that you put your muscles under while you play the game of golf. Make sure you have the equipment and techniques necessary to use your muscles the right way; as is the case with many other sports, improper mechanics may lead to injury or severe muscle pain. ...
Why is golf so popular?
Golfing is extremely popular in many different parts of the world, in part because of its unique challenges that require a blend of physical and mental toughness. As many golfers know, the sport can be very straining on the body. For this reason, it is important for both professional and amateur golfers to consider best practices ...
What muscles do golfers use?
Some of the common muscles that the golf swing uses include chest muscles like the pectoralis as well as muscles in the back like the lattimus dorsi.
What happens when you swing a golf shot?
WHAT HAPPENS: A strained lower back is the most common golf injury, and the one most likely to shorten a career. The modern power swing is all about the rotation of the pelvis through the shot. The torque this creates between the pelvis and the lumbar spine pulls the ligaments, tendons and muscles in that area. Also, the shearing effect can wear away the discs between the vertebrae in the lumbar spine, leading to disc disease; that's the real career-ender. — Andrews
What is a labral tear in golf?
But labral tears (torn cartilage) are becoming common and often can be traced to the backswing. When golfers keep the left arm tight to the chest as they swing back, they can tear the labrum that stabilizes the shoulder joint. This is called a posterior labral tear, and the golfer feels pain in the back of the shoulder. — Andrews
What is it called when you have tennis elbow?
It's called lateral epicondylitis , or tennis elbow. Golfer's elbow affects the inside of the trail arm and is caused by the repeated straining and rotation of that arm through impact, but it's less common. — Andrews. HOW TO AVOID INJURY: Many golfers confuse keeping the left arm straight with locking it (below, 1).
How to avoid injury in golf?
HOW TO AVOID INJURY: Players who don't turn well in the backswing tend to pin the left arm across the chest ( above, 1). Turning the upper body can be physically challenging for some golfers; others find it just plain scary, because they feel as if they won't get back to hit the ball.
What happens when you lock your knee in golf?
Many golfers square the left foot and lock the knee in an internally rotated position (right, 1), which leads to an increased shearing force on the knee joint. The typical injury is to the medial meniscus and can lead to degeneration of the articular cartilage and arthritis. — Andrews.
Where is Hank Johnson?
Hank Johnson, a Golf Digest Teaching Professional, has studied biomechanics for 30 years and runs a golf school at Greystone Golf & Country Club in Birmingham. Video Player is loading.
Can you play golf without a lower back injury?
The problem is, many golfers can't do that without a lower-back injury. Instead, try to turn everything in unison; the hips and shoulders should rotate back together and through together (2). You might sacrifice some power, but you'll save your back and stay in the game. — Johnson.
What is the most common injury in golf?
Back pain is the most common injury among golfers. Jamie Squire/Getty Images. The golf swing (not to mention the hunched-over putting stance many of us get into) puts great stress on the golfer's back, so it's no surprise back pain is the most common problem for golfers. Back pain in golfers might be mechanical or disc-related, arthritis-related, ...
How to treat a swollen back from a golf ball?
Do : Use proper back mechanics when lifting your bag. Bend through the knees (squat) when retrieving the ball.
What is the pain in the upper arm of the elbow?
Golfer's elbow is an inflammation, soreness or pain on the inside of the upper arm near the elbow. Tennis elbow is actually more common among golfers than golfer's elbow. Symptoms: Pain and tenderness on outer side of left elbow (tennis elbow) and inner side of right elbow (golfer's elbow). Pain may be greatest at the top ...
How to treat a scapular shoulder?
Treatments: Among the possible treatments are rest, medication, therapy, cortisone, surgery. Do : Maintain proper strength and flexibility of the shoulder and scapular muscles (of both shoulders). Slow down the backswing to reduce stress on the shoulders.
Why does my finger lock up?
Trigger finger can cause a finger or fingers to lock up. The condition is caused when the flexor tendon sheath, through which the finger tendons run, is inhibited. Symptoms: Painful locking and snapping of the finger. Treatments: Among the possible treatments are cortisone and surgery.
How to play a golf swing?
Ease up on grip pressure and loosen up on the elbows during the swing. Bring the club back slowly during the backswing. Maintain a smooth transition from the backswing to the downswing. Move the ball to a safe spot to avoid contact with rocks, tree roots, sprinklers, etc..
What is the pain in the shoulder?
Shoulder pain includes: Rotator cuff tendonitis, tear, impingement; or A-C joint arthritis; or instability, scapular lag. Symptoms: Pain in the shoulder or upper arm at various phases of the golf swing, night pain, pain with overhead activities.
Where is the pain in the rotator cuff?
Symptoms: Rotator cuff pain isn’t generally felt at the rotator cuff itself. Instead, you’ll feel discomfort not deep in the shoulder but rather on the outside of the upper trail arm, usually at the top of the backswing but sometimes accelerating on the downswing.
How long does it take for a shoulder to heal?
Rest and ice and, if needed, an over-the-counter anti-inflammatory should reduce the swelling; combined with strengthening exercises, you can expect improvement in three to seven days.
Is self care the best medicine for golfers?
lllustration by Ben Mounsey-Wood. Self-Care: Prevention remains the best medicine. Golfers are good about limbering up their back prior to play. That’s great, but you need to think of yourself like a baseball pitcher and both train and warm up the entire shoulder musculature so it can withstand golf ’s stresses.
Can golfers get shoulder issues?
As golfers get older, they are more susceptible to shoulder issues. For golfers, age brings wisdom … and a greater chance of rotator cuff pathologies. Sports with repetitive overhead motions, like golf and baseball, often have higher incidents of tears and bursitis, and older people are already susceptible to these issues.
How long does it take for back pain to go away after golf swing?
Most back pain from a golf swing will get better within a couple of days or a couple of weeks. Muscle strains are the most common injury and will respond to rest, ice, and minor rehab. Over-the-counter pain remedies and NSAID medications can help with the worst of the pain.
How to help back pain when golfing?
Prevention is the best prescription when it comes to confronting back pain. When you are not golfing, you can implement a few simple exercises to strengthen your abdominal and gluteal muscles. Crunches, planks, and hip thrusts can help strengthen your entire core area, increase flexibility and assist with rotation in your swing. Rowing exercises (pulling rubber tubing attached to a shoulder height object toward your chest) and pull down exercises (kneeling and holding rubber tubing that is attached to a should er height object over your head, then pulling down toward your chest with bent elbows) are recommended.
How to balance a sprite?
Standing on one leg, swing the opposite leg forward and backward while keeping your knee straight. You can use a driver for balance. Swing the leg from side to side 15 times in each direction and then switch your legs and repeat.
How to rotate your hips?
To get the hips and thoracic spine involved in the rotation, take a golf club and hold at both ends with your feet shoulder width apart. Rotate the club to each side. Allow your hips to rotate with this motion and shift your weight to the opposite toe. Complete 20 repetitions.
How to reduce injury from sports?
You can reduce your potential for injury from any sport with a few simple warmups. Cold muscles are more rigid and prone to injury, so try a few opening moves and stretches before you tee off.
What muscles are involved in shoulder pain?
Muscles can be broken down into a couple of different categories in the shoulder. To make it simple, we will start with rotator cuff and non-rotator cuff, and even getting further than that, muscles of the trunk, the legs, and hips, and so on, are very important in decreasing the possibility of shoulder conditions.
What is the cartilage on the shoulder?
Some of the cartilages in the shoulders are like the labrum, the articular cartilage (which is on top of the ball of the humerus, which is the arm bone–I’m trying to break these down easily), but the labrum is on the part of the socket of the shoulder blade, which deepens it and provides some stabilization there.
What are the two structures that are involved in the pinching of the shoulder?
The two bony structures involved are the humeral head and the acromion process of the scapula. Between these two structures are tendons and a bursa. If they become crushed, they can create a pinching pain with shoulder elevation…hence the name “impingement.”.
Why should a doctor evaluate you for shoulder instability?
Note: with shoulder instability, a doctor should really evaluate you because some types of instability are surgical cases while others respond really well to rehab. As a general rule, if there was trauma involved and you’re a young person, then you’re most likely going to be a surgical case. Shoulder Rehab Podcast.
Can a labral tear be rehabbed?
A Grade I tear is a fraying, and it can be rehabbed to some degree. Grade II (and higher) labral tears will normally end in surgery to regain full golf function. Glenoid Labral Treatment Options. Normally with labrums, I like to rehab and strengthen the heck out of them.
Where is the shoulder blade located?
The shoulder blade is located on the back side of the body , it’s like the wing that you have back there. Actually, what most people don’t realize if you put hand on top of your shoulder and kind of inch your fingers back you will actually find this bony area right there (it feels like a ridge).
Is there a medication for arthritis?
There are many types of arthritis. This is important to know because the inflammatory types of arthritis actually require medication to decrease their progression. In this type of arthritis, medication is normally recommended for pain management, but it is not mandatory.
Sai-Jin
Ever had one of those days when you played 2-3 days of golf after another and played so well.
GaijinGolfer
Ever had one of those days when you played 2-3 days of golf after another and played so well.
bkoguy07
i get sore after 3 days in a row at the driving range.. plus i workout 5x a week..
jmanbooyaa
I have realized there are certain exercises I can't or shouldn't do the day before I golf. Shoulders and squats. If I do any of those exercises the day before it is pure misery at the golf course. If I do lite arm workout the day before and just arms I play pretty well.
Sai-Jin
Shoulders and squats... that'll affect the ability to turn completely in back swing and to comfortably have a powerful and balanced down swing.
Zeph
I feel more tired when I wake up and before starting on the round. Once I'm on the course it's usually not a problem. Most I've played is 7-8 days in a row, but I felt most tired after the first two days. If I get enough sleep, it's ok.
ControlJunkie
I feel more tired when I wake up and before starting on the round. Once I'm on the course it's usually not a problem. Most I've played is 7-8 days in a row, but I felt most tired after the first two days. If I get enough sleep, it's ok.
How many clubs can you carry in a golf bag?
You can carry up to 14 clubs in your bag and they are all a different length. That alone leads to insistency with many golfers. Taking a real practice swing allows you to get used to the length club you are swinging and if the ball is on the ground, also gives you the opportunity to have that club brush the grass.
What does it mean when you are off balance in golf?
If you are off balance at the finish of your swing, it is probably a sign that you are during your swing, too. 4. Clubs That Aren’t Forgiving Enough.
What is a proper grip?
A proper grip specific to you is the source of a square club face. A club face that is overly open or closed will cause a golfer to have to make a compensation within their swing and these two wrongs that can occasionally make a right, will lead to inconsistency.
Why is my golf bag not consistent?
1. Inconsistent Set Up. Good posture is the key to balance and good solid contact. Being in proper posture for each and every club in your bag will almost always lead to being more consistent in contact and direction.
How to be consistent in golf?
Being in proper posture for each and every club in your bag will almost always lead to being more consistent in contact and direction. A good goal would be to be bent forward from your hips so your hands hang directly below your shoulders as your hands will return to where they hang naturally.
Do good golfers hit bad shots?
Good golfers hit bad shots all of the time. While their miss may often be very playable, they typically go on with their round, adjust and move on . This is a lesson that all golfers can learn.
