Get Ready to Swing Into Summer Golf Season

Golf might seem easy on the body and is regarded as a lifelong sport. However, the repetitive swinging motion with heavy amounts of rotation can take a toll on many of the body’s joints and spine. The lower back, hip and sacroiliac joints can become overstrained due to the power needed to hit those long drives. The shoulder girdle, middle back and neck take on additional load through the second half of the swing, frequently resulting in anterior shoulder pain, stiff neck and Golfer’s elbow. The cause—poor swing mechanics and overuse.

Before hitting the fairways, it’s important to make sure that the muscles are warmed up and ready for course play. Taking 10 to 15 minutes to warm up the core spinal muscles with a standing back extension—gently placing the hands on the hips and arching the back to a comfortable range of motion—is recommended. This should be repeated several times until increased flexibility is felt. If there is space to comfortably stretch the hips, quads, hamstrings and calves, it’s also advised to go through a series of stretches to build awareness of tight areas and reduce tension, especially working until both sides feel relatively balanced. Stretching the chest and performing some arm circles to get the blood flowing to the upper extremities is equally important.

Taking several practice swings in both directions will also help maintain balance and reduce overuse of the dominant hand. There’s no need to worry about warming up with swings on the non-dominant side, as it’ll become easier with more practice. 

Doing seated calf raises before hole number one can help warm up the lower leg near the ankle, while standing calf raises—performed with or without stairs—target the upper calf near the knee. Smart, comfortable shoes that don’t cramp the feet and provide proper arch support round out the pre-golf warmup for a healthy and enjoyable summer golf program.