ROSEMONT, Ill., April 27, 2015 /PRNewswire-USNewswire/ -- Golf is considered a year-round sport but for many golfers living in cold-weather states, spring has become the kick-off season to hit the green. Before teeing off, the American Academy of Orthopaedic Surgeons (AAOS) encourages participants to ease into the sport and prepare their bodies for those 18 holes.
According to the U.S. Consumer Product Safety Commission, more than 114,000 people were treated in emergency departments and doctors' offices for golf-related injuries in 2013.
"During a game of golf, significant stress is placed on the same muscles, tendons, and joints as a result of the repetitive swinging motion used throughout the sport," said AAOS spokesperson and orthopaedic surgeon Gabriel Elias Soto, MD. "Golfers can perform simple exercises during the off-season to help build up forearm muscles, strengthen lower back muscles and prevent injuries."
The AAOS suggests the following exercises to help strengthen arm and back muscles.
Squeeze a tennis ball. Squeezing an old tennis ball for 5 minutes at a time is a simple, effective exercise that will strengthen your forearm muscles.
Wrist curls. Start with your forearm laying on a flat surface, palm up. Use a lightweight dumbbell (a half- pound to one pound weight to start and increase weight as you improve). Lower the weight to the end of your fingers, and then curl it back into your palm, followed by curling up your wrist to lift the weight an inch or two higher. Perform 10 repetitions with one arm, and then repeat with the other arm.
Reverse wrist curls. Use a lightweight dumbbell. Place your hands in front of you, palm side down. Using your wrist, lift the weight up and down. Hold the arm that you are exercising above your elbow with your other hand in order to limit the motion to your forearm. Perform 10 repetitions with one arm, and then repeat with the other arm.
Lower back: Specific exercises and illustrations are available in the AAOS low back pain exercise guide.
Wall squats. Stand with ball between your low back and wall. Slowly bend knees 45 to 90 degrees. Hold five seconds. Straighten knees. Repeat the process raising both arms over head.
Lying on ball. Lie on your stomach over ball. Slowly raise alternate arms over head. Slowly raise alternate legs two to four inches from floor. Combine one and two, alternating opposite arms and legs. Bend one knee. Slowly lift this leg up, alternating right and left legs.
Yoga and pilates. These exercise programs focus on trunk and abdomen strength, as well as flexibility.
Remember to stretch your back, shoulders and legs prior to a round of golf.
For more information on golf injuries and prevention tips, visit OrthoInfo.org. http://bit.ly/1nbNNUG
Orthopaedic surgeons restore mobility and reduce pain; they help people get back to work and to independent, productive lives. Visit ANationInMotion.org to read successful orthopaedic stories.
Newsroom.aaos.org is your source for bone and joint health news, stats, facts, images and spokesperson interview requests.
SOURCE American Academy of Orthopaedic Surgeons