Injury Prevention

Increase Your Fitness & Prevent Golf Injuries


What makes a Golf Swing?

The golf swing can be broken down roughly into four parts, namely:

  • Back swing: will wind-up your body (like a coil) and stretch the muscles in virtually all parts of your body to build up energy, which will be release in the downswing.
  • Downswing: is the part of the golf swing that converts your coiled-up energy into club head speed, which in turn determines how far the ball will fly. To build up enough speed you require 22 muscles to work to their maximum.
  • Contact: is when the club head transfers all your swing energy into forward momentum of the golf ball. The faster you hit the ball the further it will go.
  • Follow-through: completes the proper swing and again puts severe twisting strains on most parts of your body.
  • For a complete golf swing you need your core muscles, hamstring muscles, quadriceps, upper back muscles, shoulder muscles, forearm muscles and the muscles of the wrists and fingers. This pretty much covers most of your body. If any of these muscles and related tendons are weak you stand the risk of suffering a serious golf injury that can take you out of the game for a prolonged period of time – not a nice thought.

    What are the most common Golf Injuries?

    • Back Injuries, i.e. Muscle or Ligament Strains & Tears, Backaches due to Overuse and Herniated Disks
    • Shoulder Injuries, i.e. Rotator Cuff Tendonitis, Bursitis, and Impingement Syndrome
    • Elbow Injuries, i.e. Golfer’s Elbow (Medial Epicondylitis), Elbow Bursitis and Tennis Elbow (Lateral Epicondylitis)
    • Wrist and Hand Injuries, i.e. Carpal Tunnel Syndrome, Trigger Finger, Fracture of the Hamate Bone and DeQuervain’s Tendonitis
    • Injuries to the Knee, i.e. Arthritis of the Knee (Osteoarthritis), a Torn Meniscus and Kneecap Pain (Chondromalacia).

    How to prevent Golf Injuries?

    The best way to prevent golfing injuries is to employ a proper golf fitness and conditioning program. This should preferably start during the winter season and continue throughout the rest of the year. A ‘normal’ fitness regime as you can see on TV or the gym may not work as golf requires particular attention to special muscle groups that are used during the swing. You should invest in a specialized golf training program that addresses the specific fitness requirements that the game of golf demands.

    When selecting your golf fitness program you should not skimp and go with the best. We have for many years worked with arguably the best golf trainer in the industry. He is no other than Mike Pedersen, author of the best selling Power Golf Training Program and the highly acclaimed series of Golf Training DVDs. They are not the cheapest you can get on the web, but they are a well-worth investment for a painfree and uninterrupted golf season and thus worth every penny. For a start go with the Power Golf Training Program, and later upgrade to the Golf Training DVDs. An injury free golf season should be worth it, don’t you think?