ZACH NEVA, PT, DPT
Zach can be reached at firstname.lastname@example.org
Pack your Clubs
If you are anything like me, you’ve been waiting for this “spring” to warm up so you can get out onto the golf course. Unfortunately, the weather has not been what one might consider ideal golf weather.
Although, there is a chance that the poor spring weather has been to your advantage if you’ve been dealing with a nagging injury or tend to push it a little too hard right away and instead cause yourself a new injury. If either of those two things sounds like you, then it is time to start getting you ready for the season.
Our golf season is already too short in North Dakota, so the last thing you want to do is hurt yourself rushing back in, either coming off an injury or not. It’s important to gradually get yourself back into the swing of things as you get started in the early golf season.
First, if you recently had a surgery or serious injury, it would be important to talk to your doctor or go see a physical therapist before returning to golf if you have any questions or concerns.
Now, most injuries happen when you do something too much, too fast, after doing too little, for too long. Typically the injuries that occur with golf tend to be a workload issue. Meaning you hardly swing a golf club all winter long and then it gets nice outside and the first thing you do is go out and play 18 holes with no warmup… and to no surprise, you tend to feel a little sore afterward.
I imagine most people have felt this way, and because of that, it’s time to make a change on how you approach your time out on the course.
Before playing a full-18, take it slow to work up to it.
Get to the Range
Take advantage of the range before the course is fully open and start getting your body used to the high volume of swings that occur during a round.
Get to the course with enough time to hit a bucket of balls before the round.
Start with your short irons and build up to let your body warm-up.
Work on your Mobility and Strength
Spine and hip mobility are super important for golf. Start to work on those areas at home on a daily basis.
The stronger you are, the more resilient your muscles and tendons become, meaning you can play more and swing harder with less risk of injury.
Walk or Take a Cart?
Only early on if you haven’t prepared to walk that much, take the cart. Walking is great exercise, so do it if you can
Get into Swinging
Swing a comfortable swing vs. swinging for the fences.
Get out More
If you only go out 1x a month. It’s going to be hard for your body to ever adapt and you will continue to be sore after a round.
If you are just returning after an injury, you should begin by going to the range with a plan.
Here is an example plan for you to start your return to full play. Feel free to adapt the plan to what fits you best and progress it accordingly over future weeks.
- Day 1: 20 full swings
- Day 2: 20 50-75% swings
- Day 3: rest
- Day 4: 30-40 Full swings
- Day 5: 30-40 50-75% swings
Most importantly, we want you out on the course, pain-free, getting in as many rounds as possible. It’s important to listen to your body, so take it easy when you need to and swing the big stick as hard as you can when you’re feeling good.
If you are dealing with any golf injuries, stop in the clinic and let’s see if we can help you out.
ZACH NEVA, PT, DPT