Golf is a great sport, but the very nature of the game means hours of stress all over your body. Due to the repetitive motions required to execute the perfect swing, we see our share of common golf back injuries — among others — at West Pennant Hills Physio.
If you have suffered a golf back injury, a hip, shoulder or golf rib injury, a visit to our clinic will help alleviate your discomfort through treatments that are specifically tailored to your injury. A common golf injury is side strain, while back injuries and other golf-related ailments may contribute to hip problems. You may require golf hip injury treatment, and executing the proper back treatment will help to support you as you heal. This is why we recommend you seek professional treatment, as opposed to just applying topical relief. We determine the cause of your discomfort, treating the painful area and the root cause of the injury to minimise the likelihood of recurrence.
Lower back strain
The lower back is often injured in golf due to an incorrect swing technique. The pain often gradually builds up over time, and is due to prolonged periods spend hunched over the club, accompanied by the rotational stresses you put onto your back as you swing. It is important to strengthen your core so that your spine is better supported. Having your swing technique checked by an instructor would be useful to ensure you aren’t placing unnecessary stress through your lower back.
The rotator cuff comprises of the four stabilising muscles in the shoulder. You can end up with an overuse injury such as tendinitis or bursitis, or you may end up with an impingement injury in which the inflammation takes up space in the shoulder meaning that the muscles and tendons are unable to move as freely. To prevent rotator cuff injuries, you should regularly stretch and strengthen your shoulders, and ensure you have correct from while playing.
As the name suggests, golfer’s elbow is a common injury suffered by golf players. It refers to tendinitis of the tendon on the inside of the elbow. It is an overuse injury that results in pain and inflammation of the tendon. You may be required to have a break from golf to allow the tendon to heal. To prevent it from recurring you will need to strengthen the muscles in your elbows and wrists, and ensure your swing technique is not placing unnecessary stresses through your forearms.
Golfer’s can also suffer from knee pain. It is due to putting excess stress and strain on the knee as you rotate your hips at the beginning of a swing. To prevent knee pain, make sure you regularly stretch your calves, hamstrings and quads before starting a round of golf. Wear supportive shoes which have a good arch support.
A full-body sport
Due to the nature of golf, your entire body can be susceptible to injury, including your knees and golf foot injuries that require specific treatments. You may require golf elbow injury treatment or even treatment for a golf trigger finger injury. Your hands and wrists undergo considerable pressure when golfing, particularly if you misplay a ball. Treatments for this include golf wrist injury exercises to aid in the strengthening of your wrists and hands.
Tips for preventing golfing injuries
Check your swing:
The golf swing is a complex movement that involves the entire body. If performed incorrectly, it can place unnecessary strain on your muscles which can result in an overuse injury. If you are new to golf, you should seek advice from a coach and have a few lessons to ensure you have the right technique. Even if you have played golf for many years but are experiencing pain, it might be worth having a refresher lesson to check up on your form.
Your feet should be shoulder-width apart and rotated slightly outwards, and knees should be slightly bent. Your trunk should be tilted forward, but this movement should come from the hips, rather than hunching through your lower back. The swing should be smooth and relaxed.
Before you get straight into a round of golf, it is important to warm up your body. Spend 10-15mins doing some stretches, going for a brisk walk, and swinging the golf club a few times slowly.
Maintain good strength and endurance:
Strong muscles are better able to cope with the demands placed on them, meaning they are less likely to be injured. You should be performing strengthening exercises for your shoulders, lower back and wrists to help prevent injury.
Our physiotherapists are highly qualified in the area of treating and preventing sports injuries, so you can return to the golf course — pain-free and stronger than ever before. Contact us for a consultation to discover what we can do to help you comfortably enjoy the sport you love.
If you play golf and are experiencing any niggles or pain, please don’t hesitate to contact us! Give us a call on 9875 3760 or email firstname.lastname@example.org.
One of the most common causes of knee pain in runners is ITB friction syndrome (ITBS). It is a repetitive strain or overuse injury that is exacerbated by poor running biomechanics and muscular imbalances which cause the ITB to overwork and become very tight.
What is the ITB?
The ITB is the iliotibial band. It is a long thick band of fibrous tissue that runs down the outside of the thigh from the hip to the knee. It starts from the outside of the pelvis at the top of the hip and attaches to the tibia (shin bone) on the outside of the knee. It has a role in stabilising both the hip and knee joint.
What are the main symptoms?
- Burning or sharp pain on the outside of the knee
- Pain worsens with running or repetitive high impact activity such as jumping
- If left untreated, it can start to interfere with everyday activities such as walking, standing up from a chair, or going up and down stairs
- There may be swelling on the outside of the knee
Common causes of ITBS
ITBS is caused by ITB sliding over the femur at the knee when the knee is bent, creating friction, inflammation and pain. There are many factors that can contribute to this.
Poor running biomechanics
Lack of arch control in your foot affects the way your hip and knee are aligned, placing greater stress on the ITB. Poor muscle strength in your hip and knee can cause the knees to roll inwards and also affect your alignment. Ensuring you have proper footwear with a good arch support can help prevent ITBS from developing.
Changes in training load
A sudden increase in running distance, speed, or frequency of training can place excess stress on the ITB as it is not used to coping with the increased load. Changing your running surface or including more hills in your runs also results in a higher load placed through the ITB. As it is not able to cope, it fatigues quickly and affects the alignment of your hip and knee, causing inflammation and pain.
If you are looking to progress your training load, increase by 10% max each week, and only change one parameter at a time- whether that be distance, speed, or frequency. Ensure you have a rest day after long runs.
The ITB often becomes tight due to weakness in your glute muscles. If the glute muscles aren’t strong enough to cope with the demands of your activity, the ITB kicks in and does more than it should, causing it to become very tight. Poor control in your quadriceps muscles affects the knee position when the foot strikes the ground, resulting in greater stress on the ITB. It is important to strengthen your quads and glutes, as well as stretch the ITB to correct the muscle imbalance.
How can Physiotherapy help with ITBS?
Physiotherapy is very effective in treating ITBS. We identify the underlying cause and from there can work to treat the pain, inflammation, restore knee range of motion, and correct any muscle imbalances. A personalised exercise program will be developed to target the muscles that need to be strengthened, and the muscles that need to be stretched and have more flexibility. We can assess your running technique and give running gait and footwear advice as required. If necessary, we can fit you with orthotics to help provide more arch support to help improve the alignment of your knee.
If you are suffering from pain on the outside of the knee, or would like some more information or advice, please give us a call on 98753760 or email email@example.com. We would be more than happy to help!