Golf and Arthritis
Perfectly manicured fairways, bright blue sky, a slight breeze that lifts your golf ball toward the green. Many people relax this way every year, enjoying hours of leisure time on the links. But what if you have arthritis? Whether you’ve played golf for years or are interested in trying it for the first time, arthritis doesn’t have to slow you down.
Benefits of Golf
Golf is a very adaptable sport that can be tailored to meet the physical capabilities of almost anyone. It can even have health-enhancing effects.
If you have arthritis, playing golf can enhance the strength and mobility of your upper extremities, spine, hips and lower extremities. Golf can help your range of motion in your joints or how well you can move each joint through its full capabilities. It also can help improve balance and coordination.
Lower-intensity exercises - such as walking on level ground or on a hilly golf course at a moderate pace - can provide health benefits for everyone, including weight loss and improved “good” cholesterol levels. (HDL, or high density lipoprotein levels, also is called “good” cholesterol.)
Equipment Modifications
Adaptation is the key to playing golf if you have arthritis. Grips, shoes, balls and clubs can all be adjusted to fit your specific needs and abilities. In addition to the tips listed below, your local pro shop or golf specialty store can help you keep up-to-date on the latest products to make golfing easier on your joints.
- Use a lower compression ball (for example, a 90 instead of a 100) so there is more “give” to the ball when you hit it.
- Use clubs with lightweight graphite shafts to help absorb shock better.
- Use a perimeter-weighted head on the club, also 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 spikeless golf shoes.
- Preparing to Play
- Whether you’re a veteran golfer or a beginner, consult your doctor or physical therapist before hitting the greens. An occupational therapist also can help advise you about any special aids or adaptive tools. 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.
If you’re a beginner to the game, consider taking lessons at a local golf course. Don’t be afraid to explain your physical limitations to the instructor. If you have trouble finding someone who caters to teaching people with arthritis, your local golf supplier may be able to recommend a program that assists anyone with physical limitations in starting or continuing to play golf.
On the Links
Once you begin to play, other adaptations can help make your game more enjoyable and safer for your joints. When making modifications, remember that the most important part of playing the game is enjoying yourself and preventing injury - not what your final score is. Keep these suggestions in mind as you play:
- Always loosen up before you play. Begin by walking for a few minutes. Spend five to 10 minutes stretching, then take 10 to 15 swings on the practice range before the first tee. Easy practice swings, trunk twists, hamstring (rear thighs) stretches and walking are good warm-up exercises (see Warm-Up Exercises on the next page). Start out by hitting higher lofted clubs (like a pitching wedge) and begin by swinging 50 percent to 75 percent.
- Use tees whenever you hit the ball - even on the practice range - to avoid striking the ground and jarring your joints.
- Keep your tension on the shaft consistent. Be careful not to let your arms and trunk become too rigid.
- If you have back pain, you may find that the “classic” swing is more comfortable for you than the modern or reverse-C swing.
- Always brush through the grass so you will hit the ball solidly and carry your momentum out to the target.
- Play from the 150-yard markers if you begin to get tired.
- Consider using energy-saving techniques while you’re on the course. Take only the clubs you use most frequently. Pull your golf bag instead of carrying it, or rent a motorized cart instead of walking.
