Golfing Tips for Decreased Pain and Increased Enjoyment

1. Do stretches before, during and after any golfing. Here is a link to some suggested exercises: (www.physicaltherapy.about.com/cs/golfingexercises)

2. Make sure that you are wearing proper footwear, as this will decrease the strain on your back, feet, knees, and hips. If you have orthotics, make sure that you wear them in your golf shoes. If your orthotics don't fit in your golf shoes you may want to consider purchasing golf shoes with a removable insole or getting your golf shoes modified by your Occupational Therapist. When purchasing golf shoes, please refer to the Proper Footwear Checklist Worksheet. Here are some links of some golf stores in the London area where you can purchase supportive golf shoes: www.bobmartinsgolf.com, www.golf.on.ca,

3. Use a cart. Walk a few holes if you feel able to, but leave your clubs in the cart.

4. Use built-up golf clubs if you have difficulty gripping your golf club or if your hands bother you when you play golf. Having a club built up will decrease stress on your hands and help to absorb shock when you are hitting the ball. There are three different grips that you can get which are arthritis grips, oversize grips, or custom built up handles. If you are interested in getting built up grips on your clubs, bring your golf clubs into your local golf store to try out a variety of grips. Here are some links of golf stores that can build up your golf clubs: www.golf.on.ca, www.bobmartinsgolf.com

5. When you feel ready to try golfing a round on a regular course, build up your stamina gradually. Play 9 holes instead of 18. Do stretches before, during, and after. Walk a hole or two instead of playing if you need a break. Instead of "playing through" slower foursomes, use the time to do some stretches or rest.

6. Don't ruminate about how it used to be. Focus on the joy of the game as you play it now - a good putt, the pleasure of being on the course again…

7. Relax. Teach yourself how to relax your muscles using deep breathing. Avoid stressing out over a bad shot. The quickest way to hurt yourself (not to mention wreck your shot) is to tense up during your swing.

8. Talk to your golfing buddies about the need to change how you golf. Make sure they understand that making these changes will allow you to continue golfing, minimize your pain, and enjoying their company.

9. Don't worry about what others think. Your quality of life is what is important.

10. Don't let money override your good sense. If you reach your limit after 8 holes of golf, don't push yourself to complete the 9th hole just because you've paid for it!

Golfing Tips - gradually increasing your tolerance & determining your limits

1. Spend an hour practicing putting and chip shots. Do stretches before, during and after your practice.
2. Hit the driving range for ½ bucket of balls, changing to practicing putting and chip shots when you begin to feel any pain or fatigue. Do stretches before, during and after. Make sure that you go to a driving range where there are benches that you can sit down on and take a break.
3. If you can manage #2, hit the driving range for a full bucket of balls, changing to practicing putting and chip shots when you begin to feel any pain or fatigue. Do stretches before, during and after.
4. When you are ready to try golfing a round, start with a par 3 course. Begin by playing only 9 holes. Build up to 18 holes of par 3 when and if you can. If you "hit a wall" before completing the number of holes you had planned, just stop. Pushing yourself beyond your limits will cause a pain flare-up.
5. When you feel ready to try golfing a round on a regulation course, build up your stamina gradually. Play 9 holes instead of 18. Do stretches before, during and after. Walk a hole or two instead of playing if you need a break. Instead of "playing through" slower foursomes, use the time to do some stretches or rest.
6. Play "best ball" for your first few rounds. If you begin to get tired or sore, walk one hole instead of playing and do some stretches. Alternatively, skip the more physically demanding shots for a hole or two, and play the chip shots and putting.