Getting into the Swing (Spring 2001)
Spring is in the air and avid golfers everywhere are ready to polish up their clubs and head out to the links. As with all physical activities, it is important to establish a routine of stretching and conditioning exercises that help to prevent injuries.
One of the most common complaints that golfers experience is a painful left wrist. According to Jim Brown, Executive Editor of the Georgia Tech Sports Medicine & Performance Newsletter, “Among right-handers, the left wrist is most likely to be injured (24 percent of golf injuries), compared to only 3 percent involving the right wrist. In addition to repetitive trauma, contact with thick playing surfaces can contribute to excessive resistance.”
GCMC physical therapist, Kimberlee Johnson,DPT, notes, “The wrist is comprised of a complex configuration of bones, muscles, joints, tendons and ligaments that form a number of distinct, separate joints. The fact that the wrist and hand are the final link in the kinetic chain contacting the club, predisposes the wrist to injury.”
To prepare wrists for the season, consider a gradual conditioning program as well as adding stretching and strengthening exercises to your regular routine.
Stretching the wrist and forearm
Use your right hand to gently pull your left hand’s fingers away from the inside of your wrist (figure 1). Hold this position for 30 seconds, repeating 3 times, one time per day. Stretch the wrist in the opposite direction by gently pulling your left hand’s fingers in towards the inside of your wrist (figure 2). Repeat process for the opposite wrist.
Fig. 1 Fig. 2
Strengthening the wrist and forearm Exercise 1: Holding a dumbbell in each hand, begin with hands facing upward and slowing uncurl your wrists downward and then slowly curl them upwards through the full range of motion in your wrists, flexing your muscles in your forearms as you curl (figures 3 & 4). Do 10 repetitions, working up to 3 sets. Change your grip on the dumbbells (figures 5 & 6) so that your hands face downward toward your legs and repeat the process.
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Exercise 2: Sitting with the forearm supported and the elbow at 90º, grasp a hammer and gently rotate the palm up, then down as far as possible without causing pain (figure 5). Repeat in the opposite direction (figure 6).
Fig. 5 Fig. 6
Kimberlee concludes, “If your wrist does become sore during the season, there may be a simple explanation with a straightforward solution or there may be cause for concern. Either way, seeking the advice of a medical professional is recommended.”