Golf may not seem like a high-risk sport, but golfers experience their share of injuries. Lower back pain affects 25-35% of golfers, and shoulder, elbow, and wrist issues are also common. With proper conditioning and technique, you can play pain-free for years.
Common Golf Injuries
Lower Back Pain (Most Common)
Causes:
- Repetitive rotation
- Poor swing mechanics
- Lack of core strength
- Limited hip mobility
- Poor flexibility
Prevention:
- Core strengthening
- Hip mobility exercises
- Proper swing mechanics
- Appropriate warm-up
Golf Elbow (Medial Epicondylitis)
Causes:
- Repetitive gripping and swinging
- Poor technique
- Inadequate forearm strength
- Hitting ground/fat shots
Prevention:
- Proper grip pressure
- Swing technique refinement
- Forearm strengthening
- Gradual practice progression
Rotator Cuff Injuries
Causes:
- Repetitive overhead motion (especially lead shoulder)
- Poor mechanics
- Inadequate shoulder strength
- Lack of scapular stability
Prevention:
- Shoulder strengthening
- Proper swing sequence
- Scapular stabilization
- Flexibility work
Wrist Injuries
Causes:
- Impact forces
- Poor grip
- Incorrect swing plane
- Overuse
Prevention:
- Wrist strengthening
- Proper technique
- Appropriate equipment
- Gradual progression
Golf-Specific Conditioning
Core Strength (Essential!)
Rotational Exercises:
- Medicine ball rotational throws
- Cable wood chops
- Russian twists
- Rotational planks
Anti-Rotation:
- Pallof press
- Dead bugs
- Bird dogs
- Side planks
Frequency: 3-4 times per week, year-round
Hip Mobility
Key Exercises:
- 90/90 hip stretches
- Hip flexor stretches
- Hip rotations
- Pigeon pose
- Figure-4 stretch
Importance:
- Allows proper hip turn
- Reduces back stress
- Improves power generation
- Better swing mechanics
Shoulder Strength and Mobility
Strengthening:
- External rotation exercises
- Scapular retraction
- Rows (all variations)
- Overhead press
Mobility:
- Sleeper stretch
- Cross-body stretch
- Shoulder circles
- Thoracic spine rotation
Wrist and Forearm
Strengthening:
- Wrist curls (flexion/extension)
- Grip strengthening
- Pronation/supination
- Finger exercises
Proper Warm-Up Routine
Pre-Round (15-20 Minutes)
General Warm-Up (5 minutes):
- Light cardio (walk, bike)
- Increase heart rate and blood flow
Dynamic Stretching (5-7 minutes):
- Arm circles
- Torso rotations
- Leg swings
- Walking lunges with rotation
- Hip circles
Golf-Specific (5-8 minutes):
- Practice swings (start slow)
- Gradual club progression (wedges to driver)
- Both full swings and short game
- Increase speed gradually
Never Skip:
- Prevents injury
- Improves performance
- Better early-round scores
Swing Mechanics
Proper Setup
Posture:
- Neutral spine
- Bend from hips (not back)
- Slight knee flex
- Weight balanced
Grip:
- Neutral grip (most players)
- Not too tight (light pressure)
- Proper hand placement
Backswing
Key Points:
- Shoulder turn, not just arms
- Maintain spine angle
- Load into trail hip
- Full hip and shoulder rotation
Downswing and Impact
Sequence:
- Hips lead
- Torso follows
- Arms and club last
- Proper weight transfer
Common Faults:
- Early extension (standing up)
- Reverse spine angle
- Over-the-top move
- Loss of posture
Follow-Through
Finish Position:
- Balanced on lead leg
- Full rotation
- Chest facing target
- No back pain
Practice Strategies
Volume Management
Avoid Overuse:
- Limit consecutive days
- Vary practice intensity
- Mix full swings with short game
- Quality over quantity
Reasonable Limits:
- Recreational: 100-150 balls per session
- Practice breaks every 20-30 balls
- Hitting mats harder on body than grass
Equipment Considerations
Club Fitting:
- Professional fitting recommended
- Proper club length
- Appropriate lie angle
- Correct shaft flex
Footwear:
- Good support
- Stable base
- Appropriate spikes/traction
- Replace worn shoes
Grips:
- Replace annually
- Proper size
- Good condition
- Correct texture
Course Management
Cart vs. Walking
Walking Benefits:
- Cardiovascular exercise
- Better feel for course
- Maintains loose muscles
- Lower back often better
Tips:
- Use push cart vs. carrying
- Proper bag organization
- Alternate shoulders if carrying
Hydration and Nutrition
Hydration:
- Start hydrated
- Drink consistently throughout round
- Especially important in heat
- Affects performance and injury risk
Nutrition:
- Light meal before round
- Healthy snacks during play
- Avoid heavy meals
- Maintain energy levels
In-Season vs. Off-Season
In-Season Maintenance
Goals:
- Maintain strength and mobility
- Recover between rounds
- Prevent injury
- Optimize performance
Program:
- 2-3 strength sessions per week
- Daily mobility work
- Regular stretching
- Adequate recovery
Off-Season Development
Goals:
- Build strength and power
- Improve mobility
- Address weaknesses
- Prepare for season
Program:
- 3-4 strength sessions per week
- Progressive overload
- Address limitations
- Swing technique work
Age-Specific Considerations
Younger Golfers (Under 30)
Focus:
- Build solid foundation
- Proper technique development
- Balanced conditioning
- Injury prevention habits
Middle-Aged Golfers (30-50)
Focus:
- Maintain mobility
- Strength training priority
- Manage workload
- Address any pain early
Senior Golfers (50+)
Focus:
- Flexibility crucial
- Balance training
- Strength maintenance
- Appropriate equipment (lighter clubs, more loft)
- Medical clearance
- Modify as needed
Recovery Strategies
Post-Round Care
Immediate (Within 2 Hours):
- Stretching routine
- Ice if any discomfort
- Hydration
- Light nutrition
Next Day:
- Light activity
- Foam rolling
- Gentle stretching
- Address any soreness
Between Rounds
Multiple Days/Week:
- Active recovery days
- Maintenance exercises
- Massage therapy
- Adequate rest
When to Seek Help
Warning Signs
- Pain during or after play
- Limited range of motion
- Weakness
- Numbness or tingling
- Persistent soreness
- Performance decline
Professional Options
Physiotherapy:
- Swing assessment
- Treatment of injuries
- Conditioning programs
- Return-to-golf progression
Golf Professional:
- Technique analysis
- Swing modifications
- Equipment recommendations
Strength Coach:
- Golf-specific training
- Power development
- Injury prevention programs
Playing Through Pain
When It's Okay
- Very mild soreness
- No alteration of technique
- No worsening during play
- Quick recovery after
When to Stop
- Sharp pain
- Changing swing to compensate
- Progressive worsening
- Affecting daily life
- Not improving between rounds
Pushing through pain risks:
- Acute injury becoming chronic
- Compensatory injuries
- Extended time off
- Possible surgery
Keys to Longevity in Golf
- Year-round conditioning
- Proper warm-up always
- Good swing mechanics
- Appropriate equipment
- Listen to your body
- Address issues early
- Balance practice and play
- Professional guidance
Want to play golf pain-free and improve your game? Our sports physiotherapy team at M.O. Therapy offers golf-specific assessments and training programs. We'll analyze your swing, address any limitations, and create a conditioning program to keep you on the course.
Book your golf fitness assessment today and invest in many more years of pain-free golf.