Getting back into the swing of golf

By RHODA MADSON MAYO CLINIC NEWS NETWORK

This time of year, Sanjeev Kakar, M.D., a Mayo Clinic orthopedic surgeon, starts seeing many injuries among people inspired by watching golf and other stick-handling sports.

‘’The weather is changing. Major golf tournaments are on television. Local courses have opened. People are excited to be playing again,’’ says Dr. Kakar, who specializes in hand and wrist injuries. ‘’People run to the range and hit hundreds of balls in a short period of time, and they do this without warming up and stretching. In addition, players may have poor mechanics and use old equipment, which can all lead to an injury.’’

Being active is good for the body, but sports that use sticks can be especially hard on the hands and wrists. The hamate bone at the base of the palm below the little finger can be injured, especially if hitting a golf shot ‘’fat’’ (when the club hits the ground before the ball) or with repetitive hitting with a baseball bat.

Another common injury involves the extensor carpi ulnaris tendon or triangular fibrocartilage complex on the pinky side of the hand. Injuries result in wrist pain, especially with twisting and forearm rotation and loss of grip strength.

Dr. Kakar also advises people to be aware that aches in one region of the body can lead to pain elsewhere.

‘’The golf swing is comprised of dynamic motion,’’ Dr. Kakar says. ‘’If you’re compensating for a back injury and you’re not turning, then to generate extra strength, you compensate with another part of the body. For example, you may just have an arm swing and suddenly you’re impacting the elbow or the wrists.’’

Being active is good for the body, but sports that use sticks can be especially hard on the hands and wrists.

To prevent injury in the first place, Dr. Kakar offers the three Ps:

• Purposeful practice: Before you start golfing, perform basic stretching moves that loosen your back, hips, shoulders, arms and wrists. Work up to your desired level of activity. Instead of hitting hundreds of balls at one time, focus on one skill for a shorter amount of time. Work

Q: I was recently diagnosed with osteoporosis and my health care team suggested that I eat a bone-healthy diet to prevent more issues and maintain strong bones as I age. What is osteoporosis, and how can I maintain a bone-healthy diet?

A: Osteoporosis is a condition that causes the bones to thin and lose their strength. When bones become weaker, sudden fractures can occur, even with minimal trauma. A calcium-rich diet is important to maintain optimal bone health and prevent osteoporo- sis. So, too, is vitamin D, which helps the body absorb calcium to deposit it into bones. The amount of calcium and vitamin D needed to optimize bone health increases with age.

Bones need nutrients so they can grow and maintain that growth. A bone-healthy diet can be a good strategy to prevent ongoing bone loss.

Here are three steps to eating well for strong bones:

1.Eat more vegetables, fruits and whole grains.

Studies show that eating more vegetables and fruits will improve bone health. These foods are generally lower in calories and fat, and they are on your short game or work on your long game rather than both at the same time. high in fiber and essential vitamins and minerals. They also contain phytochemicals, which are substances that can protect against various diseases, including osteoporosis.

• Proper equipment: Equipment continues to get better and better, so seek out equipment that is appropriate for you now versus hand-me-downs from long ago. Be sure clubs are the right length and the grip is thick enough. Avoid old steel-shafted clubs. Newer clubs have lighter graphite shafts and cavity backs that can better absorb shock.

• Proper mechanics: Whether you’re a rookie or veteran, taking lessons from knowledgeable PGA instructors can create a good foundation or correct bad habits.

Aim to eat four or more servings of vegetables and three servings of fruit each day. Fruits and vegetables are excellent sources of magnesium and potassium, as well as vitamins C, K and A.

2.Choose healthy sources of protein and fat.

Protein is important for bone health because it’s a major component of bone tissue and plays a role in maintaining bone. The best choices include plant proteins, such as beans and nuts, as well as fish, skinless poultry and lean cuts of meat. Plant proteins are rich in vitamins, minerals and estrogenlike plant compounds that help preserve bone. Lowfat dairy products, including milk and plain yogurt, are another good source of protein. These products provide calcium, which benefits bone health. Protein should account for 25% to 35% of your total daily calories.

3. Get plenty of calcium.

Calcium is critical to bone health. This mineral is a key building block of bone, and it helps prevent bone loss and osteoporotic fractures in older people. Although the recommended daily intake for adults generally ranges from 1,000 to 1,200 milligrams, the typical diet provides much less.