We’ve all had them, the little nagging aches and pains that keep us from playing our best. And we’ve got a lot of company.

The U.S. Consumer Product Safety Commission reports that more than 109,000 golf-related injuries were treated in doctors’ offices, clinics and emergency rooms in 2003, at a total cost of more than 2-BILLION dollars (you could buy nearly 40-million dozen Pro-V1’s with that).

It’s not just “old-age” either. Nearly a quarter of the golf-related injuries treated were to kids under the age of 19. And here’s the kicker.

The American Academy of Orthopedic Surgeons says most of those injuries can be prevented with some very simple and inexpensive warm-up, stretch-out and maintenance exercises throughout the year.

You’ve heard of tendonitis and bursitis. There’s also something doctors call “overuse syndrome” (now there’s a new excuse just waiting to be used). And yes, there is an injury known as “golfer’s elbow”, just like the more well-known tennis elbow.

Dr. Matthew Shapiro, an orthopedic surgeon in Eugene, Oregon recommends starting with a little common sense. “Instead of going out for 36-holes on your first day playing in awhile, just hit a single bucket of balls.

The next day, see how your bones and joints feel to gauge whether or not you can increase your swing velocity and number of repetitions.”

Curiously, a recommended exercise to avoid golfer’s elbow is by NOT over-emphasizing your wrists when swinging and building your forearm muscles with these easy exercises:

• Squeeze a tennis ball for five minutes at a time.

• Perform wrist curls using a lightweight dumbbell. Lower the weight to the end of your fingers, then curl the weight back into your palm, followed by curling up your wrist to lift the weight an inch or two higher. Perform 10 reps with one arm, then repeat with the other arm.

• Do reverse wrist curls with a lightweight dumbbell. Place your hands in front of you, palm side down. Using your wrist, lift the weight up and down.

Hold the arm that you are exercising above your elbow with your other hand in order to limit the motion to your forearm. Perform 10 reps with one arm, then repeat with the other arm.

• Raise your hand (if you can) if lower back pain (which is likely caused by, and will continue to cause, bad swings) is killing you, and your score. There are simple exercises to help you strengthen your lower back muscles without buying a gym membership:

• Rowing: Firmly tie the ends of rubber tubing. Place it around an object that is shoulder height (like a door hinge). Standing with your arms straight out in front of you, grasp the tubing and slowly pull it toward your chest. Release slowly. Perform three sets of 10 repetitions, at least three times a week.

• Pull-downs: With the rubber tubing still around the door hinge, kneel and hold the tubing over your head.

Pull down slowly toward your chest, bending your elbows as you lower your arms. Raise the tubing slowly over your head. Perform three sets of 10 repetitions, at least three times a week.

Orthopedic surgeons believe that a simple correction in your stance, just stand more upright and don’t hunch over the ball as much, will help eliminate neck strain and rotator cuff tendonitis in your shoulder.

To take your new fitness routine to the next level, orthopedists recommend you incorporate strength-training exercises and have some golf-specific ideas at their Web site, http://orthoinfo.aaos.org.

Additional safety tips and injury prevention information on golf and other sports can be found in the Prevent Injuries America!® Program section of the Academy's web site, www.aaos.org or www.orthoinfo.org, or call the Academy’s Public Service line at 800-824-BONES.