Mindless swinging leads to "Ouch"... Dynamic stretching is essential before a round

A group of middle-aged singles, including a Dong-A Ilbo reporter, have united for the "Healthy Single Golf Project." Their goal is to achieve a "healthy single" score, meaning consistently breaking 100, despite the physical challenges common in middle age, such as knee arthritis, back pain, and shoulder issues.

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As the number of golfers increases, we established the society in 2017 to medically research injury prevention, treatment, rehabilitation, and performance improvement methods for golfers.

Research indicates that approximately half of amateur golfers suffer injuries lasting over three weeks, with female amateurs experiencing them more frequently. The most common sites for injury among amateurs are the back and waist, followed by the elbow and shoulder. Experts attribute these injuries partly to insufficient warm-up routines, with a significant majority of amateur golfers spending less than 10 minutes on pre-round stretching.

To combat this, the project emphasizes the importance of dynamic stretching, which involves moving joints and muscles in ways that mimic the golf swing, rather than static stretching. This approach is believed to increase body temperature, activate the nervous system, and improve range of motion, thereby reducing injury risk. Detailed 10-step stretching routines developed by orthopedic specialists are available through YouTube channels.

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Middle-aged golfers, especially those who start golf later in life, are more prone to flexibility loss and insufficient warm-ups, increasing the risk of elbow and shoulder injuries. It is advisable to stretch for at least 10 minutes before rounds and practice, and to incorporate core and upper body strength training.

Participants are undergoing personalized swing analyses. Issues identified include "sway" in the pelvis and lower body during the backswing, causing instability, and an over-reliance on upper body strength. Corrective measures focus on proper grip, body rotation sequence, and balancing weight transfer to ensure healthier, more effective swings. The project aims to guide participants toward enjoying golf without undue physical strain.

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We plan to provide customized posture correction in consultation with orthopedic specialists from the society. We will provide step-by-step guidance so that participants can enjoy golf healthily without overexerting their bodies.