There are four phases of a golf swing and these are the backswing, the downswing, the ball strike and the follow through. The backswing is when you bring the club backwards to gather momentum, the downswing is when you bring it down in preparation to hit the ball, the ball strike is when the club comes into contact with the ball and the follow through is when the club slows down its momentum going upward usually ending above the shoulder. In order to prevent golf injuries a player must know the proper mechanics of a swing, he must know the proper way to handle a golf club, he must be well conditioned for the game, and he must also have the proper equipment. Before a solid game, a player should first lightly hit a few balls for a few minutes in a warm-up round. This warms up the muscles and prepares the body for the more intense game ahead.
To prevent spine injuries, the player must take care to keep the rotation of the shoulder and hip at about the same during the backswing, and he must also watch out not to overextend his spine during the follow through, keeping it perpendicular to the ground. To prevent shoulder injuries, he is advised to shorten his backswing to no more than the 3:00 position, he is also advised to strengthen his rotator cuff muscles and scapular muscles to avoid injury. The chest muscles are also important so that he can produce more power in his swing, without having to resort to overextending the arms. Beginners should also keep in mind to train with professional golfers so they can learn the proper techniques.
Generally, you can prevent hand, wrist and elbow injuries by selecting larger golf clubs, using softer grips, using neutral grips, choosing larger golf club heads and those that have what is called “sweet spots” which lessen vibration upon impact or selecting graphite shafts that do the same. It’s also important to select the right golf club length. Golf players who plan on golfing for a long time should also work on strengthening their forearm muscles to avoid injury.