Par For The Course

See an online version of the article By Jill Desplaces Spring 2001 - Tiger Woods makes golf look easy. He's on the tee, addressing the ball, and with one quick swing, he drives it some 300 yards down the fairway. With another expert shot, he's on the green-just inches from the hole. But just because it looks easy doesn't mean it's easy on your body. And whether you're a low handicapper or a duffer, you've probably experienced some sort of injury from golf. Most common injuries As with any sport, injuries are bound to happen. According to Greg Specht, licensed physical therapist specializing in orthopedic, sports and occupational rehabilitation, at Rhode Island Rehabilitation in Warren, "The most common injuries for golfers are lower back, neck, and shoulder injuries. The primary causes are either lack of flexibility in those areas, or lack of appropriate strength. But in addition to lack of flexibility and strength, poor posture, general de-conditioning, and bad technique also play a role." The golf swing itself is a highly complex rotatory movement that puts a great strain on your body; it requires strength and agility. "It involves a twist on your spine that your spine wasn't designed to make. It was only designed to bend over and up," explains Mike Harbour, golf instructor at the Mike Harbour Golf Learning Center in Exeter. "The average female golfer swings a club 65 miles per hour through impact with a driver. Think about that-you drive your car 65 mph. When you drive a golf ball, the club head is going 65 miles an hour through impact and coming to rest over your shoulder. That whole process takes just 1.1 seconds. So you are swinging a club from 0 to 65 mph to 0 in 1.1 seconds. And you're stopping it with your knees, hips, chest and shoulders, and your arms. There's going to be punishment." Preventing injuries Most people know that being physically strong can help to prevent injuries, but there's something else that's equally important. According to Specht, "You need to have a certain amount of flexibility, and also a certain amount of strength. If you're lacking either one of them, you're set up for problems." Get Stretching Greg Specht offers these simple stretches that most people can do to improve their flexibility. As he notes, "Everyone is different: there is no one exercise that's good for everyone. " If any one of these stretches causes pain, stop. Harbour agrees. In fact, he feels so strongly about the importance of flexibility that he refuses to even start a golf lesson until a person has stretched. "I'll ask you if you've stretched before we start, and if you haven't, I'll send you off to stretch for 10 or 15 minutes. Then we'll get our lesson started. You might not get your full lesson but I guarantee that the next time you come here, you're going to remember to stretch." To help prevent injuries, Specht offers these tips: Increase your flexibility. Do stretching exercises daily. Always warm up before you stretch to prevent injury to the muscles. You can warm up by walking for five minutes. Do not bounce when you stretch. And don't stretch into pain; this may cause injury. Build your strength. Work out at least three times a week, focusing on your lower and upper back, hips, abdominals, and shoulders. Build strength, but not mass. Ensure proper posture. Invest in golf lessons. A golf instructor can evaluate your swing and provide some helpful tips for proper posture. Stay in shape. Find an exercise program that you enjoy-that way you'll stick with it. Don't just exercise when the weather is nice, but continue through the colder months as well. Note: Be sure to consult with your physician before starting any exercise program.

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