Proper conditioning can keep you healthy on the course or the court

If you think golf is anything but a demanding and intensely physical sport, Johnny C. Benjamin, M.D., will set you straight.

Benjamin is a spine surgeon in Indian River County, Fla., home of 19 golf courses dotted with swaying palm trees and sparkling sand traps. Benjamin estimates that half his patients are golfers. They come to him complaining of lower back, shoulder and arm injuries they've suffered on the fairway. He also sees tennis players with aching backs, tender wrists and painful inner elbows.

A golfer himself, the surgeon says most tennis and golf-related injuries occur because players don't adequately train and then overdo it on the course or court.

"You have to look at them both as sports," says Benjamin, chairman of the orthopedics department at Indian River Medical Center in Vero Beach. "It sounds absurd to say, 'Hey, do you want to run five miles today?' But is it any less absurd to say, 'You want to play golf today? I've got a tee time,'?"

Get in Good Form
Smart sports enthusiasts use both cardio and strength training to prepare their bodies for competition. Golfers are more likely than tennis players to ignore that advice, perhaps because golf—thanks to golf carts and the sport's popularity among retirees—is perceived as less strenuous.

Not any more, Benjamin says. "Golf used to be the 'fat guy's' sport, but Tiger [Woods] has brought a new level of fitness to the game. He has a lot of core strength. He has broad shoulders. And he runs miles. He trains like a high-caliber athlete." That preparation has paid off handsomely for Woods, who's won more than his share of PGA tournaments.

Golfers trying to emulate Woods tend to swing too vigorously, spraining or straining the muscles in their backs and arms. They're also prone to injuries from lifting and lugging overloaded golf bags.

Gripping the racquet too tightly is to blame for many tennis injuries to the elbow and arm. Rotator cuff damage can result from aggressive swinging, while the hamstrings, knees and feet also take a beating on the court.

Be a Good Sport
To prevent sports-related injuries, follow Woods' lead and prepare for the demands of your sport. "If you can't walk a mile or two without anything hurting, you shouldn't think about any activity until you can," says Benjamin, who keeps in shape by lifting weights.

Instead of driving to your next tennis match, pick a court within walking distance. Play a round of golf without your golf cart—but first make sure your bag weighs less than 10 pounds and has backpack like straps or wheels, Benjamin cautions.

Also, take it easy. You're playing mixed doubles with friends, not squaring off against Venus and Serena Williams.

If you're plagued by recurring pain or injury, consult a doctor and a golf or tennis pro. A professional instructor can pinpoint seemingly minor errors in your grip or swing that can cause major damage to your muscles and tendons.

And remember, no matter how much you love playing a sport, it is only recreation. "I try to explain to people that golf is to be enjoyed," Benjamin says. "For most people, it's not our day job." -June Bell