Golfers can prevent rotator-cuff injuries

Q: A golfing buddy recently suffered a rotator-cuff injury. His doctor said golf might be the culprit. I play golf at least two times a week. During the summer months I play even more often. What can I do to lower my chances of developing a rotator-cuff injury?

A: The rotator cuff is a group of four muscles and their tendons that are responsible for the connection of the upper arm and the shoulder blade. Additionally, the rotator-cuff muscles hold the ball of the upper arm into the shoulder joint, allowing us to move the shoulder joint through a large range of motion.

Rotator-cuff injuries can vary from tendonitis and bursitis to sprains and tears. Each results in different degrees of limitations and discomfort. The causes can be from normal wear and tear, a sudden fall where you use your arms to break your fall, heavy lifting, poor posture or repeated stress upon the shoulder joint — such as when playing golf.

Repetitive stress upon the shoulder joint results in many of the rotator-cuff injuries that golfers experience, but you can take steps to prevent it. Before your next golf outing, remember these tips to help you stay injury-free.

• Stay fit. Keeping your whole body strong and flexible will prepare it for the demands that golf imposes, whether playing or practicing. The stronger your shoulder, back and arm muscles, the more stability you’ll have around your shoulder and elbow joints, which are prime areas for overuse injuries.

• Warm up! Golfers often overlook the importance of warming up. Take a few minutes to elevate your heart rate. This will loosen up your muscles and joints. A light jog will do. Complete a stretching routine that loosens the muscles from your neck, shoulders, back, forearms, wrists, lower back, legs and calf. You may be the only person on the course stretching, but don’t let that discourage you. Take 10 to 20 seconds for each stretch, and repeat two or three times. Yes, this may take some time to complete, but it will take much longer to recover from an injury.

• Develop proper swing mechanics. Take lessons if needed to develop the proper swing mechanics for you. Poor mechanics over time can also lead to rotator-cuff injuries.

• Finally, listen to your body. When your body is tired or weak, take that as a warning to get rest. Fatigue makes you more susceptible to injuries, so heed your body’s warning.