Cabinet Peaks Clinic Orthopedics 406-283-00CH(6824) WARM UP Always warm up before a round of golf. A good warm up prepares your body for more intense activity by getting your blood flowing and raising your muscle temperature. Before you play golf, do some simple stretching exercises, focusing on your shoulders, back, and legs. Then hit a few golf balls on the driving range, starting with your wedges and progressing up the bag to full swings with the driver. It will not only help your game, but will help prevent injury in the long run. TYPES OF INJURIES Low Back Pain: low back injuries are the most common complaint among golfers and is often caused by a poor swing. Also, poor flexibility and muscle strength can cause minor strains in the back that can easily become severe injuries. Rowing and pull downs can increase strength and flexibility in your low back. Golfer's Elbow: an inflammation of the tendons that attach your forearm muscles that attach your forearm muscles to the inside of the bone at your elbow. The muscles become damaged from overuse. Try squeezing a tennis ball, doing wrist curls with a light weight, and doing reverse wrist curls. ADDITIONAL TIPS Protect yourself by using sunscreen, sunglasses and a hat to filter out UVB and UVA rays. Seek shelter at the first sign of a thunderstorm. If possible, head for a permanent building. Always avoid large, open areas, small rain and sun shelters, and tall objects such as trees and poles. Make sure you stay well hydrated. When riding in a golf cart, keep your feet inside the cart. Players have broken ankles when their feet have gotten caught under moving golf carts. Always be aware of your environment and other players on the course. It is possible to sustain a soft- tissue injury by being hit by a ball. ... GOLF INJURY PREVENTION Cabinet Peaks Clinic Orthopedics 406-283-00CH ( 6824 ) WARM UP Always warm up before a round of golf . A good warm up prepares your body for more intense activity by getting your blood flowing and raising your muscle temperature . Before you play golf , do some simple stretching exercises , focusing on your shoulders , back , and legs . Then hit a few golf balls on the driving range , starting with your wedges and progressing up the bag to full swings with the driver . It will not only help your game , but will help prevent injury in the long run . TYPES OF INJURIES Low Back Pain : low back injuries are the most common complaint among golfers and is often caused by a poor swing . Also , poor flexibility and muscle strength can cause minor strains in the back that can easily become severe injuries . Rowing and pull downs can increase strength and flexibility in your low back . Golfer's Elbow : an inflammation of the tendons that attach your forearm muscles that attach your forearm muscles to the inside of the bone at your elbow . The muscles become damaged from overuse . Try squeezing a tennis ball , doing wrist curls with a light weight , and doing reverse wrist curls . ADDITIONAL TIPS Protect yourself by using sunscreen , sunglasses and a hat to filter out UVB and UVA rays . Seek shelter at the first sign of a thunderstorm . If possible , head for a permanent building . Always avoid large , open areas , small rain and sun shelters , and tall objects such as trees and poles . Make sure you stay well hydrated . When riding in a golf cart , keep your feet inside the cart . Players have broken ankles when their feet have gotten caught under moving golf carts . Always be aware of your environment and other players on the course . It is possible to sustain a soft tissue injury by being hit by a ball . ... GOLF INJURY PREVENTION