Golf is not a quiet sport even though many may think it. It is a sport in which all the muscle groups of the body are exercised, and in addition, if practiced correctly, it has great health benefits. However in this post, we want to help all those who practice this sport to improve some of the practices to avoid major injuries. Let's start with the swing. It is the gesture that generates more injuries in the practice of golf.
Mainly the problems caused are of shoulder or in the upper extremities. To understand better, explain what the swing is about and what are its 4 phases:
1.-Takeaway. It is the initial moment, when the vertical stick to the ground is next to the ball.
2.-Backswing. It is the first impulse. It occurs from the moment the club is separated from the ball until it is placed parallel to the ground.
3.-Downswing. When the club and arms reach the highest height. Acceleration. It is the loading phase. From the highest point until you hit the ball.
4.- Follow-through. It is the phase of inertia, of braking. Once the ball has been struck the arms and the stick again ascending by inertia until they manage to brake the other side.
The age of golf players has an impact on the type of injury. The most frequent injury in young players is glenohumeral instability or trauma. Middle-aged adult players tend to suffer from subacromial syndrome, while older players have more osteoarthritis.
During the acute phase, the first measure is based on the RICE protocol (rest, ice, compression and elevation).
The next objective will be to reduce pain and inflammation: For this there are different techniques such as massage, ultrasound, diacutaneous fibrolisis or electrotherapy can work.
Recovering joint balance will be the next phase. Osteopathic techniques, joint correction with kinesiotape or glenohumeral mobilizations can restore joint congruence.
Establishing a good muscular balance in long amplitudes will be a key factor. Therefore, we will start with isometric exercises in internal and external amplitudes until the onset of discomfort. The intensity should be maximum for 6 seconds and 12 to 15 repetitions can be performed.
As we have said before, the muscular injuries are the most avoidable injuries of this sport, in addition to the most frequent. In the process of perfecting our technique we will make abrupt gestures that require a lot of muscles of the back. In this sense, both the dorsal and lumbar regions can be affected. The dorsal region is the one that is going to perform much of the turning of the column during the blow. On the other hand, the posterior musculature of the lumbar area must hold us in the striking posture. Here we leave a quick guide to prevent some of the most common.
The not so obvious is adequate for hamstring elasticity. If these muscles are not flexible enough, the pelvis will not be free to accompany the movement and all the effort will be concentrated in the lower back.
This is one of the least considered and most important factors that affect the back of a golf player. To avoid injuries during ball striking, it is important that the lumbar muscles are not exhausted. Standing quietly, the lower back muscles get tired quickly.
So, walking and not standing still is the best way to combat many of the ailments. Finally, regarding the bag of sticks, it is important to avoid carrying it on the back. There are many solutions being the simplest and cheapest a trolley with wheels that will also keep the bag standing so you do not have to bend down to pick up the bag after each blow.
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