Play it safe: Tips and techniques for before, during, and after playing golf
– November 11, 2024 | Text Beatriz Maio
The health benefits of golf are widely recognised, offering an enjoyable way to improve both physical and mental well-being. The sport encourages cardiovascular fitness, helps maintain a healthy weight, enhances lung capacity, and promotes muscle development.
However, like any physical activity, golf requires attention to safety measures to avoid compromising your health. It is essential to take into account various factors to ensure that your time on the course is as beneficial as it is enjoyable.
From pre-game preparations to recovery after a day on the greens, golfers must pay attention to their bodies and environment, ensuring they are fit to play and avoiding potential risks. Preparation begins long before the first swing. Stretching and warming up are fundamental aspects of any physical activity, and golf is no exception.
Whilst golf may not appear as physically demanding as some other sports, it still requires repetitive motions that can lead to strain, particularly in the shoulders, elbows, and neck.
Dr Joanna Karamon, Clinical Director at Luzdoc, in Praia da Luz and Lagos, highlights the importance of warming up specific muscle groups to reduce the risk of injury. “Specific warm-up and cool-down exercises should be tailored to each individual’s physical capacities and needs,” she points out.
Moreover, maintaining a good posture and stance through correct core engagement and fluid follow-throughs “is key during the game to avoid injury”, she stressed. As with any sport, if you experience any sudden discomfort or pain whilst playing, it is important to stop and rest immediately.
Dr Joanna advises that players pay close attention to their bodies during the game and avoid pushing through pain, as this can lead to more serious injuries.
Consequently, it is crucial to work out the whole body on non-golfing days and to “concentrate more on developing and strengthening the opposite side [of your swing], to achieve better balance and stability in the spine and load-bearing joints”, which can significantly reduce the risk of injuries caused by muscular imbalances, as Dr Joanna explained.
Hydration should also be a major concern for golfers, especially in the warm Algarve weather, given the lengthy periods spent outdoors.
Dr Joanna points out that golfers should not rely solely on water; instead, they should also incorporate isotonic or polyelectrolyte drinks as “sodium and chloride are the two crucial elements which keep our whole system ticking over”. Without correct hydration, golfers risk decreased performance, heat-related illnesses, and muscle cramps, all of which can detract from their experience on the course.
Of course, playing golf in the Algarve presents a unique set of challenges, particularly concerning sun exposure. The region is known for its abundant sunshine, which, although pleasant, can pose serious risks if proper precautions are not taken.
Spending hours on the course, often during peak sun hours, means that golfers are at an increased risk of skin damage.
Dr Shirin Samimi-Fard, a specialist in dermatology, venereology, and allergology at the German Medical Centre in Carvoeiro, advises that golfers use sunscreen suited to their dermatological needs, applying it generously and reapplying every two hours or more frequently if they’re sweating.
Your choice of sunscreen should have a high SPF rating to provide adequate protection, especially for those who already suffer from precancerous lesions like actinic keratoses. For such individuals, Dr Shirin recommends a sunscreen with “an SPF of 100 containing DNA-repairing enzymes such as Photolyase”.
Timing is also crucial for golfers in the Algarve, where the UV index can be particularly high. Dr Shirin suggests avoiding playing golf between midday and 3pm, when the sun is at its most intense. As she points out, not only does this reduce the risk of sunburn and long-term skin damage, but it also makes the game more enjoyable, as temperatures are milder in the morning or late afternoon.
Playing during these cooler periods might also encourage golfers to walk the course rather than using a buggy for everything, adding an extra health benefit to your round of golf. “If you choose not to take the buggy, you can get over 10,000 steps in per day, which is really healthy,” she underlined.
Beyond sun protection and hydration, the right clothing can make a significant difference in both comfort and safety. Opting for long-sleeved shirts with SPF protection and wearing a broad-brimmed hat can help shield the skin from harmful UV rays. Proper sunglasses are also essential to protect your eyes from UV damage, and those with prescription lenses should consider investing in sports glasses.
Sandra Baptista, office manager at Óptica Algarve (with stores in Portimão, Silves and Monchique) advises golfers to choose lenses that reduce glare and offer depth perception, which can enhance visibility on the course. “Lightweight lenses with some curvature are ideal, as they prevent side reflections”, she recommends, to improve focus and comfort during play.
For those who wear prescription glasses, a strap or cord can help prevent accidental damage during the game.
Post-game care is equally important for maintaining a healthy, injury-free body. After a day on the golf course, it is important to relax and recover properly. As Martinus Hopman, owner of Royal Thai Massage (Lagos, Portimão, Alcantarilha, Almancil and Olhão) points out, massage therapy is one way to “facilitate faster, more efficient recovery”, particularly sports massages designed for athletes.
Martinus recommends regular massages to help reduce muscle tension, improve posture, and soothe any golf-related aches and pains. Massages can also help improve flexibility and range of motion, both of which are essential for preventing injuries in the long term.
“A quick massage can boost blood flow, stretch stiff muscle tissue, and break up tense fascia,” Martinus explains. Thai massage, in particular, offers unique benefits, as it involves deep stretching and pressure techniques that help relax the muscles and joints, “boosting your immune system and stimulating your blood circulation”.
Martinus notes that Thai massage also supports mental clarity and can help break down trigger points, which are tight knots in the muscle that cause pain and discomfort.
For those new to massage therapy, a Thai foot massage or body oil massage may be the most suitable options for overall relaxation.
Regular golfers, however, might benefit more from traditional Thai massages, which are more intense and involve strong stretching and pressure movements. These techniques help relax the body more deeply, allowing players to recover fully before their next round.
In the unfortunate event of an injury or health issue, having the right insurance is vital. Health insurance tailored to sports enthusiasts ensures that any problems can be addressed quickly and efficiently.
Fatima Gonçalves, office manager at Jim Player in Almancil, an insurance specialist in the Algarve, explains that when choosing the right policy, it is important to “differentiate between amateur and professional players”.
Golfers also “have to be sure that the policy covers sport”, as not all companies offer this specific coverage. At Jim Player, the team of specialists focuses on understanding what the client’s needs and concerns are so that they can then present the existing covers to reach a consensus on which is most suitable for each individual.
Ultimately, golf offers significant physical and mental health benefits, from improving cardiovascular fitness to enhancing flexibility and mental clarity. However, it is essential to be mindful of the precautions that need to be taken before, during, and after playing.
By incorporating warm-up routines, maintaining proper hydration, protecting the skin, wearing the right gear, and seeking post-game recovery treatments like massages, golfers can enjoy the game safely and maximise the health benefits it offers.
Practising these measures not only helps prevent injuries but also ensures a more enjoyable and sustainable golfing experience.
You might also like:
Here’s to 10 more! Clubhouse Algarve celebrates 10 year anniversary