Pulls, tears, bruises, inflammation – just some of the wonderful side effects of loving a sport so much that you can’t walk away from that second bucket of range balls or an extra nine after a day of 36 holes.
That’s OK, we’ve got your back.
And your shoulders, knees, hips and neck.
Here’s a guide to potential treatments for damage to the body’s soft tissue. Everything from self-massage to “Star Wars”-like laser blasts. This information comes from research by Golf Digest fitness advisor Ralph Simpson, a physical therapist and former trainer on the PGA Tour.
Help is on the way.
Heat / Cold
Extreme cold applied to the skin can slow inflammation and heat can increase blood flow, which may accelerate healing. Both reduce pain/achiness.
NOTE
No research has shown ice to be effective in reducing swelling from bruises, etc. Heat might make a swollen area temporarily worse. Either can burn if used without proper skin protection for too long – e.g. more than 15 minutes.
Foam Rolling Myofascial Release
Pressure is applied to the problem area in the hopes of increasing blood flow and range of motion and countering the effects of microtears to muscle, fascia, etc. It’s a convenient, cheap and effective technique for treating soreness and getting warmed up for golf.
NOTE
Pressure applied directly to a spot where you feel pain can aggravate things, and some injuries are too deep within the body for massage to be effective. You might need a therapist to treat hard-to-reach areas.
Dry Needling
Long, thin needles pierce the skin and the muscle to release painful myofascial trigger points. Pain reduction and improvement in range of motion can come rapidly after a treatment. Great for issues with the deeper muscles of the spine that are often inflamed by golf swings, including the quadratus lumborum and iliocostalis.
NOTE
Requires a skilled professional for application and generally isn’t used as a stand-alone treatment. Insurance might not cover the application. Soreness and bruising can occur where the needles enter the skin.
Nsaid
Non-steroidal anti-inflammatory drugs such as ibuprofen or naproxen sodium are effective in relieving inflammation, particularly for minor issues. It doesn’t get any easier for golfers than to pop a pill to combat pain, and even prescription-strength NSAIDs are fairly inexpensive.
NOTE
The longer you use them, the greater their potential to damage the kidneys and gastrointestinal components. They also have caused cardiovascular incidents (heart failure, strokes).
Acetaminophen
These medications are effective at reducing pain in the short term when administered correctly and can relieve common issues from playing golf such as delayed onset muscle soreness. They’re cheap and easy to use.
NOTE
They’re not effective at reducing inflammation, and they can damage the liver if used at the same time as alcohol. Users also have reported stomach issues and allergic reactions.
Steroids
Whether administered by pill or needle, steroids offer speedy and strong relief to debilitating pain – the kind where even thinking about a golf swing hurts.
NOTE
Requires a physician to administer if it’s an injection, or a prescription if it’s a pill. Neither is cheap. It might lead to tendon ruptures if treatments are often repeated. Some have reported soreness for a day or two in the injected area.
Low-Level Lasers
Short bursts of light (five to 10 minutes) to an injured area have been shown to reduce tendon inflammation like golfer’s elbow. The treatments are quick and painless.
NOTE
It’s generally not used as a stand-alone treatment, and insurance typically does not cover it. Lasers stronger than class 3 can cause tissue damage or burn skin if not used properly.
Platelet-Rich Plasma
Platelets are extracted from drawn blood and then injected back into the body at a spot where injury/acute pain has occurred. It has been very effective on joint injuries and arthritis. For golfers, it’s a treatment to consider for plantar fasciitis (foot) and elbow tendinitis.
NOTE
Not typically used as a treatment for muscle/tissue soreness. Although many studies on its efficacy have been done, there is still scepticism about its ability to help overcome issues. It’s also expensive (often ranging from $500 to $2,000 per injection) and usually not covered by insurance.