Muscle Strain Won't Heal

[aaguirr]

It's been over a month since I started experiencing a sharp pain in my chest and armpit area in my lead side from apparent overuse. I am guilty on numerous occasions of reaching for the large bucket at the driving range, sometimes even twice in one session, and just overall engaging in very fast paced, frustration-filled practice sessions. I've tried everything from the RICE method in the early stages of the injury (rest, ice, compression and elevation), visited a sports specialist orthopedic who pretty much just confirmed my own self diagnosis of an intercostal muscle strain from overuse and advised that with these types of injuries there isn't much that can be done other than give it time and ease back into normal activity over time. Very eager to continue playing and practicing, being that it's mid-season here in the northeast, I tried playing again just a week after initial injury and seemed to have set myself back. I then gave myself more rest time, about three weeks to be exact of not swinging a club, and started incorporating stretches and light weight training to help with the rehab. I've since played about three rounds and hit the driving range on one occasion but continue to experience pain. While not as extreme as how it felt when I first injured myself, I'm frustrated with the lack of progress. Definitely thought I would be good by now.

Now I've totally learned my lesson and realized what not to do in the future and even improved my swing substantially so that it's smoother and less violent from reading several books (Hogan, Penick) and practicing my slow swings without a club in front of the mirror. What I am curious to know is if anyone has experienced a similar golf injury and managed to successfully treat it and get back on the course pain free, and of course how long did it take...

[Groucho Valentine]

Ive had shoulder and elbow pain, but thats mostly lingering injuries from baseball. The RICE method is really the only thing i can do for it because ive developed tendonitis near those joints. A week or two without swinging a club usually does the trick. Maybe the occasional cortisone shot. The only golf related injuries ive had are wrist and hand related.

But in general slowing down and focusing is a great idea. Go through your pre-shot routine before every swing, regardless of what your working on. I get more out of a small bucket of 30-40 balls than most people who beat balls for hours. 

[DeadMan]

Overuse injuries don't tend to get better unless you rest them for a long time. If you want the pain to completely go away, you're going to have to put the clubs away for longer most likely. Ibuprofen might help, too. Your choices are really to just ignore it and play through it or rest it.

[Double Mocha Man]

I'm going through a kind of "Golfer's Elbow" issue right now.  The UCL (ulnar collateral ligament) is either strained, sprained or torn.  The latter is what leads major league pitchers to get Tommy John surgery.  Hopefully that's not my case.  I am seeing a sports doctor tomorrow morning.

Two months of only chipping and putting.  Done the cortisone shot, x-ray, creams, braces, compression sleeves, ultrasound, physical therapy.  I may be looking at prolotherapy which is very expensive.

Edited July 17, 2019 by Double Mocha Man

[Patch]

Assuming your doctor diagnosis is correct on the injury, his treatment of rest is correct. Best to shut it down to avoid further injury. 

[Typhoon92]

I somehow injured the left side mid to lower back, sort of above my kidney.  God knows how I did it but it's been there since May.  It might be from my stupidly uncomfortable car since my wife has issues as well.  I think I strained it  by standing in an awkward position and moving a drill press from 1935.

It seems to feel better after I work out.  Hurts mostly sitting or sleeping.  We just got one of those electric shiatsu massagers and when I use that I am ready to scream.  Been using it every nite and it helps me while I sleep.  I think I should get on the heating pad every night since I will never be able to quit golf or crossfit long enough for it to heal.

[Patch]

Any body pains that don't go away after a week, or so, should be looked at by a doctor. 

I had a consistent pain on my right side in the same area you discribed on your left side. It would flare up every so often. Had a bunch of doctors look at it, to no avail. Even my wife was stumped. 

We started taking note of when the flare ups would start. Turned out I was irritating my right side hopping into my truck, which has higher than normal ground clearance. 

I now use a portable step to get in, and out of my truck. Problem solved. 

[Double Mocha Man]

1 minute ago, Patch said:

Any body pains that don't go away after a week, or so, should be looked at by a doctor. 

I had a consistent pain on my right side in the same area you discribed on your left side. It would flare up every so often. Had a bunch of doctors look at it, to no avail. Even my wife was stumped. 

We started taking note of when the flare ups would start. Turned out I was irritating my right side hopping into my truck, which has higher than normal ground clearance. 

I now use a portable step to get in, and out of my truck. Problem solved. 

Maybe you need a Prius.  😁

[Lihu]

On 7/17/2019 at 9:56 AM, aaguirr said:

It's been over a month since I started experiencing a sharp pain in my chest and armpit area in my lead side from apparent overuse. I am guilty on numerous occasions of reaching for the large bucket at the driving range, sometimes even twice in one session, and just overall engaging in very fast paced, frustration-filled practice sessions. I've tried everything from the RICE method in the early stages of the injury (rest, ice, compression and elevation), visited a sports specialist orthopedic who pretty much just confirmed my own self diagnosis of an intercostal muscle strain from overuse and advised that with these types of injuries there isn't much that can be done other than give it time and ease back into normal activity over time. Very eager to continue playing and practicing, being that it's mid-season here in the northeast, I tried playing again just a week after initial injury and seemed to have set myself back. I then gave myself more rest time, about three weeks to be exact of not swinging a club, and started incorporating stretches and light weight training to help with the rehab. I've since played about three rounds and hit the driving range on one occasion but continue to experience pain. While not as extreme as how it felt when I first injured myself, I'm frustrated with the lack of progress. Definitely thought I would be good by now.

Now I've totally learned my lesson and realized what not to do in the future and even improved my swing substantially so that it's smoother and less violent from reading several books (Hogan, Penick) and practicing my slow swings without a club in front of the mirror. What I am curious to know is if anyone has experienced a similar golf injury and managed to successfully treat it and get back on the course pain free, and of course how long did it take...

Not any more, but a lot of my friends have this. It’s just overuse and a stronger swing than you possibly need. A decent swing shouldn’t be painful but it’s definitely very athletic.

I pace myself to about one ball a minute, and wait until my muscles are relaxed. After doing that, I could hit as many buckets as I like. Not that I hit that many.

[Double Mocha Man]

Let me recommend the small bucket when you go to the range.  After 35 balls you're just repeating mistakes, beating up your body and making no real progress.  35 will tell you what you need to know and allow enough balls to start to correct flaws.  Then come out again the next day.

And... from personal experience:  Languid, lazy and a centrifugal swing.  Force nothing.

[Lihu]

32 minutes ago, Double Mocha Man said:

Languid, lazy and a centrifugal swing.  Force nothing.

Just wondering what does this mean?

Ah, got it. Don’t force anything... sorry.

[Patch]

1 hour ago, Double Mocha Man said:

Maybe you need a Prius.  😁

Funny. Yeah, maybe. Problem is, a Prius would last very long where I take my truck.

[GOATee]

Been through a lot of different injuries and sprains and learned the following:

Circulation is KEY.  Massage via machine or therapist improves blood circulation clearing waste products from injuries and oxygenating them to heal faster.

Stretching is KEY.  Muscles have a very bad habit of getting tighter over time/age.  The muscle fibers interlock more ("knots") unless stretched.  Stretching/yoga rocks.

Correct mattress is KEY.  If the mattress is too soft or too hard, it will affect healing, especially if you are a side sleeper.  Bad sleep means injuries don't heal.

These three things can improve physical condition a lot.

Edited September 17, 2019 by GOATee