Golfers: How to Heal Your Aching Swing

Back injuries are the most common golf injury

From Florida Hospital - Apopka

Even if you’re not teed up to win the PGA Tour, you might be serious about improving your golf game. If your swing isn’t what it used to be – and you’re feeling a few more back twinges than steady grooves - read on.

Our Q&A with Kaci Jacobs, TPI Certified Physical Therapist at Florida Hospital’s Sports Medicine and Rehabilitation program, offers some expert advice on how to turn your aching swing – and body- into a balanced one.

What is the most common golf injury?

“You can have a lot of different injuries from playing golf, but back pain is the most common,” says Jacobs. From pros to rookies, back pain can creep up on any golfer, and Jacobs explains why.

“Swinging a golf club requires a significant rotation of the spine,” she says. Jacobs points out two main problems: limited range of motion and over rotation. “Limited range of motion in the thoracic spine area restricts the ability of your hips to disassociate from your spine when you swing,” she adds. To give you the power, different parts of your body are forced to overwork. Other golfers may over swing, rotating the spine too much. This can lead to back strains.

Back pain could be a symptom of several different problems, from muscle strain, to arthritis, to spine issues and even stress fractures. A trained physical therapist can perform an evaluation to assess these injuries for whether they need a physical therapy treatment plan.

How can you tell if it’s just a twinge or something more?

Photo by Courtney Cook on Unsplash

If you blaze through 18 holes and feel a little soreness or tightness, it’s probably just your muscles talking back at you. If, on the other hand, you feel sharp pains, restricted range of motion, or there’s a constant pain that isn’t going away after some rest, you should get that checked out, advises Jacobs.

“A week’s time is a good threshold- If your pain is not going away after a week, or it is interfering with your everyday activities, you should have an exam by a trained medical professional,” she adds. Outcomes – for your health and your game – are generally better if you get issues addressed early and don’t let them fester.

How does treating golf injuries help your game?

“When I see a golfer for the first time, I ask what his or her goals are,” says Jacobs. Some might say that they want more power in their backswing, others might just want to shake the pain. Whatever the goal, Jacobs works with a team, including golf coaches, athletic trainers and other physical therapists, to help the golfer achieve it.

“I do a thorough screening process that looks at the golfer’s mobility and strength throughout his or her entire body- the neck, shoulders, back, hips, knees, feet, hands, and spine all play a part in a golfer’s swing,” she states.

With her golf analysis, Jacobs video records a golfer hitting a couple of golf clubs. She then puts the video into an app that helps her analyze the golfer’s swing and body mechanics. If she sees a deviation in a golfer’s swing, she’s also likely to find limited mobility in one area and overcompensation in another. From here, Jacobs makes a tailored treatment plan to strengthen weak muscles and gain optimal flexibility in others for a more balanced swing.

What is something people would be surprised to know about golf injuries?

There isn’t one right way to swing a club, but there is a right way to maneuver a buggy and carry your clubs. Jacobs says that golfers should push – not pull – the buggy to prevent injuries. “Pulling the buggy rotates the spine, which can strain it; you prevent this if you push the buggy in front of you,” she remarks.

Another helpful tip from Jacobs: “Throughout the day, carry your clubs equally on both sides of your body.” Those clubs aren’t light- switch sides from hole to hole to more evenly distribute the weight of your clubs. The last thing that you want is a sore back or shoulder from just carrying your clubs alone.

What’s the best way to prevent golf injuries?

The best way to prevent injuries is to know your body and what it needs. Jacobs advises golfers to stretch, strengthen and warm up before playing. Warming up helps prepare your muscles and joints to perform. Focus on the neck, shoulders, back, legs, wrists and knees. She also suggests setting realistic expectations for your performance based on changing factors like your age, fitness level and training.

Jacobs offers another great tip for injury prevention: “Getting an evaluation from a TPI Certified physical therapist before you have injuries can identify any potential “weak zones” and give you a plan to strengthen them so your body mechanics are balanced and strong.”

Don’t wait to seek help until your swing is aching- take a proactive approach by teeing yourself up for and stronger golf game, and most importantly, a stronger you.