PERSONAL TRAINER
FITNESS NEWS
NEW YORK, Aug 11 (Reuters) -- The bad news for golfers is that more than 115,000 of them were treated for golf-related injuries last year in the US at a cost of $1.7 billion, including medical, legal, liability, pain, suffering, and work loss expenses, according to the US Consumer Product Safety Commission.
The good news is that many of these injuries can be prevented with a few warm-up exercises, according to the American Academy of Orthopaedic Surgeons in Rosemont, Illinois.
"Many golfers are at potential risk of suffering serious injuries to the elbow, spine, knee, hip or wrist," said Dr. W. Andrew Hodge, an orthopaedic surgeon at the Orthopaedic Research Laboratory in West Palm Beach, Florida, in a statement issued by the Academy.
Leading the list of injuries is golfer's elbow, an inflammation of the tendons on the inside of the elbow, he said. It is usually caused when golfers have an improper swing and place unnecessary force on the elbow and forearm area.
To avoid golfer's elbow, the Academy recommends three simple exercises to build up forearm muscles: squeezing a tennis ball for 5 minutes at a time, wrist curls using a lightweight dumbbell, and reverse wrist curls, also using the lightweight dumbbell.
Low back pain, another common complaint among golfers, can be caused by a poor swing. "The rotational stresses of the golf swing can place considerable pressure on the spine and muscles," said Hodge. "Poor flexibility and muscle strength can cause minor strains in the back that can easily become severe injuries."
To avoid this type of injury, the Academy suggests two exercises. In the first, called "rowing," firmly tie the ends of rubber tubing and place it around an object at shoulder height, such as a door hinge. Standing with arms straight out, grasp the tubing with palms away from your body and slowly pull it toward your chest. Release slowly. Perform three sets of 10 repetitions, at least three times a week.
In the second exercise, called "pull-downs," with the rubber tubing still around the door hinge, kneel and hold the tubing, palms facing away from you, 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.
"One of the best ways for golfers to stretch their muscles and avoid injury could be considered old-fashioned," said Hodge. "Before your round of golf, engage in some simple stretching exercises, and then... 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."
