While golf is considered a low-impact, injury-free sport, the incidence of lower leg and foot pain is quite high. Walking, combined with golf swing rotations, places considerable force through our feet and legs during a round.
Many golfers handicap themselves by wearing the wrong shoes and failing to prepare properly for their three or four-hour marathon.
Here are some more helpful tips to reduce your discomfort and improve your performance on the links.
(1) Do 5-10 minutes of stretching before teeing off. In addition to back, hip and arm stretches, stretch your calf muscles, hamstrings and quadriceps (see figure) .
(2) Hold each stretch for at least 30 seconds and repeat two or three times. Stretching should not be painful and should be repeated equally on each leg. It is also a good idea to do some gentle stretching after your round to reduce muscle soreness and tightness in the days after your game.
(3) Drink plenty of fluids before and during your round. Save your celebratory beer til the 19 th hole. This is particularly important during summer as dehydration leads to cramping of the muscle tissue, reduces healing rates after exercise, and reduces flexibility.
(4) Wear the right shoes. Your golf shoes should be replaced regularly before they lose their support and cushioning. They should be professionally fitted to match your foot type. If you normally wear orthotics or arch supports, it is a good idea to wear these in your golf shoes as well.
(5) Seek treatment for lingering pain or discomfort. The earlier an injury is treated, the quicker it will heal. Early treatment will reduce the severity of an injury, reduce the chance of it becoming chronic, and get you back on the course sooner. |
