Beat the Heat: How to Prevent and Treat Golfing Injuries in Hong Kong's Summer Season

Summer has arrived in Hong Kong, and the perfect weather for golfing comes with it. However, with the rise in popularity of golfing, there has also been an increase in golf-related injuries. Golfing is a sport that is suitable for all age groups. However, in Hong Kong, the participants are mainly middle-aged to older adults. As people age, their muscle condition, such as reaction time and explosive power, declines compared to when they were young. For example, the tissues near the shoulder joint may have tears to varying degrees, although most people may not have symptoms. In this post, we'll discuss what signs to be aware of, what types of injuries can occur, how they might be caused, and what you can do to prevent them.

Signs to Be Aware Of

As the humidity and temperature rise, it's important to be aware of any signs of pain or discomfort in your body. Common signs of a golf-related injury include:

Pain or stiffness in the back, shoulders, elbows, wrists, or knees
Swelling or tenderness in a joint or muscle
Limited range of motion in a joint or muscle
Numbness or tingling in the hands or fingers

If you experience any of these signs, it's important to take action to prevent further injury.

Types of Golfing Injuries and How They Might Be Caused

There are several types of injuries that can occur while golfing, including:

Back pain: This can be caused by poor posture, improper technique, or repetitive twisting and bending.
Golfer's elbow: Clinically known as medial epicondylitis, This is an overuse injury that affects the tendons in the elbow and can be caused by repetitive gripping and swinging of the club. Players with a golfer’s elbow may experience mild to severe pain in the inner elbow, which can severely impact the person’s ability to play the sport.
Shoulder injuries: They can be caused by the repetitive motion of swinging a golf club and can include rotator cuff injury or impingement syndrome. The rotator cuff pain may be felt even after a round of golf is played, the signs include a sensation of weakness, pain and discomfort and sometimes even find difficulty to extend the arms overhead. Rotator cuff injuries usually are shared in those aged 30 to 50 years old, which is precisely the majority age group that started to play golf.
Knee injuries: When playing golf, the outer knee - regardless of whether the player is right- or left-handed - is placed under significant stress as it helps stabilize the hips during the rotation of the golf swing. Over time, this stress can lead to ligament tears in the knee, causing inflammation, pain, and weakness. Although golf is considered a low-impact sport, it is often favoured by retirees, and as we age, the movements involved in golf can worsen the wear and tear on the knee, even contributing to knee arthritis. To prevent knee injuries, developing a strong core and engaging in strength training and stretching exercises that target the muscles surrounding the knee is important. These practices can help reduce the strain on the knee joint and improve overall stability during the golf swing..
Golf wrist injury like tendonitis: Wrist tendonitis, also known as tenosynovitis, is a condition in which the fibrous tissue that connects the hand to the bone and runs throughout the forearm becomes inflamed and painful. It may be tempting to ignore the discomfort at first, as the pain may temporarily subside as the wrist and forearm warm up. However, if left untreated, the condition can worsen and lead to symptoms such as pain, stiffness, and limited range of motion in the hand and in both the top and bottom of the wrist. It's important to seek treatment for wrist tendonitis to prevent it from becoming a chronic issue and restore proper hand and wrist function.
Foot and ankle injuries : The golf swing requires a whipping motion of the body, which relies on generating power from the feet. As a result, each foot and ankle ends up in a different position at the end of the swing. While proper form is crucial, the repetitive pressure of generating power from the feet and ankles can lead to issues such as ankle tendonitis (peroneal tendonitis). Sprains, strains, tendonitis, and inflammation in the feet and ankles are common golfing injuries. The fact that many players prefer to walk the course can increase the likelihood of pain and injuries in the feet and ankles. To prevent foot and ankle injuries, experienced golfers recommend wearing properly fitted shoes that provide adequate support and protection. This can help prevent blisters and alleviate pain and discomfort during play. Additionally, engaging in stretching and strengthening exercises for the feet and ankles can help improve stability and decrease the risk of injury.
Golf Hip Injuries: The hip joint is a strong and resilient part of the body that can carry us through our daily activities, but it takes a significant amount of strain during a golf swing. The hip starts in a bent position and then moves away from the body's midline (abduction) before returning, which can lead to hip tendinitis (hip flexor tendonitis), inflammation, pain, and micro-tears in the hip soft tissue. To prevent hip injuries and improve overall performance on the golf course, golfers are advised to maintain strong gluteal, abdominal, and leg muscles. Weakness in these areas may increase the likelihood of hip injuries, groin strains, and lower back issues. By engaging in regular strength training exercises and stretches that target these muscle groups, golfers can improve their stability, reduce the risk of injury, and enhance their golfing experience.

Preventing and Treating Golfing Injuries

To prevent golfing injuries, it's important to take the following steps:

Warm up before playing to loosen up your muscles and joints.
Use proper technique when swinging your club to reduce stress on your body.
Wear proper footwear that provides support and traction to prevent slips and falls.
To avoid excessive strain on one side of the body, golf enthusiasts should engage in physical fitness training to ensure that all muscles in the body receive sufficient exercise.
Take breaks and rest when you feel fatigued or sore.

If you do experience a golf-related injury, it's important to seek medical attention as soon as possible. Treatment may include

Rest, ice, compression, and elevation (RICE): The RICE Method is an effective approach for minor strains, muscle pain, and other injuries. RICE stands for Rest, Ice, Compression, and Elevation. This method should be used within the first few days of developing an injury for the best results. Ice can help reduce inflammation and pain, while compression provides support to the affected area. Resting the injured area gives it time to heal, and whenever possible, elevating the injured area above the heart is recommended. Taping and strapping
Taping and Strapping：can provide extra tension to support areas such as elbows and knees, as well as reduce stress on soft tissues and muscles. Golfers may use taping to prevent injuries in injury-prone areas and to continue playing through minor strains. Taping fingers is a common practice among golfers to avoid blisters and improve grip by cushioning the fingers.
Anti-inflammatory medications: Non-prescription pain medications, such as nonsteroidal anti-inflammatory drugs like ibuprofen (Advil), can effectively minimize pain and reduce inflammation associated with injuries. In some cases, golfers may require a steroidal injection to manage severe inflammation or pain, although alternative treatments to cortisone shots are increasingly being recommended.
Physiotherapy: has demonstrated efficacy in strengthening injured areas during recovery for various types of injuries. Additionally, it can provide education on proper techniques and form to minimize the risk of future golf-related injuries. The integration of physical therapy with other treatment modalities, such as EPAT therapy, may expedite injury recovery and reduce downtime, facilitating a faster return to golfing activities.
EPAT Therapy (Shockwave): EPAT, also known as ESWT, is a non-invasive and painless treatment modality that can accelerate the natural healing process for various types of golf-related injuries. The therapy employs low or high-impulse pressure waves that are directed into the injured muscles and tissue to enhance blood circulation and decrease inflammation. EPAT offers a safer alternative to surgical or invasive methods, as there is no risk of scarring or infection. Depending on the extent of the injury, EPAT or ESWT therapy sessions can be administered while the patient continues to play golf.
Surgery: If the above suggested treatment failed, surgery would might be just the last resort for treating most golf injuries. For example severe rotator cuff tear, meniscus tear, especially to athletes

In conclusion, golfing injuries are becoming more common in Hong Kong, but they can be prevented with proper precautions and treatment. By being aware of the signs of injury, understanding the types of injuries that can occur, and taking steps to prevent them, including utilizing indoor golf simulators, you can enjoy golfing safely and without injury for years to come. Beat the heat and enjoy the sport you love!

Mommy's Thumb(De Quervain’s tenosynovitis), the cause, symptoms and treatment