Keep back pain and other aches and pains at bay while out on the green
Michael Veal D.C BSc Hons Chiropractic
Do you think you can play the whole year with your golf friends – especially if you have arthritis and and suffered back pain?
The answer is yes! You can feel good throughout the year, but it will take a little common sense and preparation. In fact, studies have found that at least 40 percent of golfers play with injuries. This is not necessarily a good thing!
Unfortunately research shows that unaddressed injuries often can become chronic. Most golf injuries occur in the lower back, elbows or shoulders. In addition, the most common kind of arthritis — osteoarthritis– occurs in the hands, hips, knees, neck or lower back.
At Gorey Family Chiropractic we diagnose, treat and rehabilitate lot’s of Golfers from predominantly the counties of Wexford, Wicklow and Carlow and we understand what a passionate bunch you are so here are some tips to help keep you playing throughout the year and minimize strain on your bodies and on any pre-existing injuries. So lets get started…
- Think about your target weight. Overweight golfers put significant impact on various bodily joints causing pain and worsening arthritis.
- Do warm ups. Techniques as simple as a brisk five- to 10-minute walk prior to going to the practice range can help. The team at Gorey Family Chiropractic are more than happy to discuss the most appropriate warm up exercises for your condition and to avoid causing back pain.
- Drink plenty of water. Your body is typically in a dehydrated state in the morning. It is helpful to drink one and a half bottles of water – before your round and between one and three bottles during your round depending on the time of year. Please check with your chiropractor if you have medical conditions that restrict fluid intake.
- Eat light. Try to eat a small meal one to two hours before play or practice. Large meals in your stomach move blood away from your brain and muscles affecting play and performance. Low fat, lean protein and complex carbohydrates are preferred.
- Wear supports if needed. Aids, including oversized grips (if you have hand arthritis) or spikeless golf shoes will help to reduce the increased rotational stress on hips, knees and ankles in the typical golf swing. There are many braces / supports (for arthritic knees) to minimize pain during the golf swing.
- Plan ahead. If possible, meet with a golf professional to examine your technique or ask one of your Gorey Family Chiropractic team about what exercises are appropriate for you to avoid back pain before the season starts so that a conditioning or strengthening program is created that is easy to work into your daily routine.
- Walk, don’t ride. Try to minimize your time riding in a golf buggy. If you are able, switch to walking or riding with your partner every other hole. That will help protect your back muscles from spasm during the constant bounce of the cart.
- Choose drinks wisely. Hydrate with water or sports drinks that do not have high sugar content which in some can contribute to the development of diabetes and gout. Avoid alcoholic drinks which will dehydrate your body further.
- Bring healthy snacks. Eat snacks that are high in carbohydrates and low in fat such as bananas, dried fruits (raisins, cherries or cranberries), energy bars with whole grains (wheat or oats) and nuts such as almonds or peanuts.
- Stretch: Do static stretching exercises after your golf round (not before).
- Ice: For painful or recently injured areas, ice for 15 to 20 minutes. Avoid heat to an affected area, as it will increase circulation and inflammation.
- Eat and rehydrate: Within two hours of a round of golf, it’s important to replace stores of glycogen(our body’s primary source of energy) in the muscles and liver for a full recovery and for optimal performance the next day.
Above all have a great time out there from all the team at Gorey Family Chiropractic and remember to keep the back pain or other injury niggles in check throughout the golf season!
New Injury Not Recovering?
Unfortunately if you have recently injured your back and your back pain has not subsided or if you have never had the cause of your back pain diagnosed or evaluated, you may be in need of professional assistance to diagnose your condition accurately and treat it effectively.
With all new patients we initially conduct a thorough physical assessment which includes orthopaedic and neurological testing as well as X rays (facilities on-site) where clinically necessary. That in conjunction with a careful examination of the history of the complaint and lifestyle factors allows us to determine the diagnosis of the condition so that the most effective form of treatment and management may be undertaken.
Call our clinic today where one of our friendly team would be delighted to help schedule an initial appointment.
Tel 053 94 83338
Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Fri 8-7