Stretching before teeing off recommended

Playing through pain could lead to further problems.

Believe it or not, spring is here and with it the arrival of golf season.

While most of us will not be chasing Tiger’s tale at Augusta National, both seasoned amateurs and weekend warriors alike should take certain precautions before teeing off to help avoid unnecessary injuries.

Following are several tips for a safer, healthier golf game from the Department of Orthopedics at the Mount Sinai School of Medicine in New York City.

1. Stretching before playing and practicing at the driving range is extremely important. One must stretch not only the shoulder and arms but the torso and lower extremities as well. Five minutes of stretching will go a long way to preventing injuries during the season.

2. A proper warm-up before play, including stretching and practice swings prior to playing a round will help to loosen up the arms and legs and increase the blood flow to muscles in the extremities involved with you golf swing.

3. Carrying a heavy golf bag for 9 to 18 holes can add a lot of stress to your shoulders and back. It is best to use a pull cart or golf cart to do the carrying for you.

4. Avoid divots. The sudden change in velocity causes tremendous stress in you shoulders and can exacerbate a prior shoulder condition. Adjust your stance and grip accordingly to accommodate swinging on an incline.

5. Strengthening the entire kinetic chain (legs, hips, back and abdominal muscles) will help to improve distance, power and swing mechanics.

6. If you start to develop pain in a specific area, a short period of rest and anti-inflammatories are a good start.

7. Heat (warm shower) prior to working out will help loosening up the muscles. Ice is good for acute flare-ups in painful joints to prevent swelling and control pain.

8. If you continue to have pain for more than a week, it is important to seek treatment with an orthopedist to make sure there is no serious underlying condition or injury such as rotator cuff tear, arthritis or instability.

9. Maintain adequate hydration during those hot rounds. Sports drinks can prevent cramps. Avoid excessive alcoholic beverages as they can facilitate water loss and exacerbate dehydration.

10. Avoid overexertion, especially on hot days. Let the golf cart do the hard work up the hills so that you can enjoy the rest of the game.