Golf is a sport that is easy to learn and great for all ages. It is one of the few sports that can be tailored to meet the physical capabilities of almost anyone. Playing golf can enhance the strength and mobility of your arms, spine, hips and legs as well as help you increase range of motion in your joints. Today, Helen Tilden will provide some tips on how to get started playing the game of golf and make adjustments to meet your needs.

Speaker:

Hello.  Golf is one of America’s favorite pastimes. The simplicity of the rules makes the game easy for anyone to pick up. Golf is also a great low impact sport, which makes it very beneficial for people with arthritis.

Today, I will provide some advice to get you moving this summer, and into the fall. For those first time golfers, adaptation is the key to playing golf. I recommend starting off by going to the driving and putting range a couple of times to get used to the feel of the club in your hand and the force of the impact it makes with the ball. Once you feel comfortable with your swing and the way it affects your joints, then you can move to the course. For your first couple of games, try teeing off from the 150-yard marker, and then you can increase your distance the more you play the game. Play 9 holes instead of 18, and also consider using energy-saving techniques while you’re on the course. For instance, take only the clubs you use most frequently; pull your golf bag instead of carrying it; or rent a motorized cart if walking is too difficult over long distances on the course. Here are some additional tips to keep in mind before getting started:

• Always, no matter if you are novice or an expert, warm up before you play. Begin by walking for a few minutes. Spend five to 10 minutes stretching, and then take 10 to 15 swings on the practice range before the first tee. Easy practice swings, trunk twists, hamstring stretches working your rear thighs, and walking are good warm-up exercises.
• To avoid hitting the ground and jarring your joints, use tees whenever you hit the ball - even on the practice range.
• Make sure that you are not holding your club too tightly and that your grip is consistent. Be careful not to become stiff as you play; let your body flow with each stroke.

It’s important to note, the majority of golf courses have instructors that offer lessons. Just remember to let your instructor know of any limitations you may have because of your arthritis. Modifications can always be added to make the game enjoyable and keep it safe on your joints.  A golf specialty store can also assist you in finding the proper equipment.

Now to get started, here are a few tips to keep in mind:

• Use a lower compression ball so there is more “give” to the ball when you hit it.
• Use clubs with lightweight graphite shafts to help absorb shock.
• Use a perimeter-weighted head on the club for better shock absorption.
• Build up the grip size on your clubs with athletic tape or a custom grip to help you hold them easier and to reduce stress and pain on your finger joints.
• If you have arthritis in your hands, try wearing wrist braces and gloves on both hands to stabilize your joints.
• Wear comfortable walking shoes or spike-less golf shoes.
• And remember, always consult your doctor before heading out the golf course or beginning any new physical activity. A good conditioning program is essential for all golfers, but especially if your joints need extra protection. Proper conditioning can help maintain as much range of motion as possible in the joints and help reduce your chances for injury.

These tips are just the beginning to a successful game of golf! If you want to learn more about golf and arthritis, visit www.letsmovetogether.org for more information and ways to move!

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