Medically reviewed by Misty Seidenburg
Although golf is a leisurely, non-contact activity, it’s still possible to get hurt playing the game. Golf injuries can be caused by improper form or equipment or repetitive strain on the body from swing after swing. Here, we discuss common golf injuries, treatments, and essential golf injury prevention tips to help you stay healthy and elevate your game.
Golf is a low-impact sport in which people of all ages and abilities can participate. It’s a great way to enjoy the outdoors and spend time with friends and family. However, the game is not without the risk of injuries. Swinging a golf club can place considerable strain on the body. And without proper conditioning, preparation, and mechanics, a single swing can lead to a painful injury.
Let’s look at the most common golf injuries and explore golf injury prevention tips to keep you on the course.
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Torsion, or twisting, that occurs when a golfer turns the hips to face their target can result in muscle tension or spasms, sprains, strains, and disc problems. Limited flexibility in the mid-back and hips increases the risk of these conditions.
Treatment and Prevention: Heat and rest may be recommended immediately after an injury to heal and release tight muscles. A physical therapy program for back pain incorporates exercises to build core strength to support the spine, abdominal muscles, and lower back muscles. After a back injury, techniques like the McKenzie Method, traction, myofascial release, and dry needling can help with pain and stiffness.
Medial epicondylitis, or golfer’s elbow, is inflammation and/or soreness of the elbow tendons that connect the forearm muscles to the bony bump inside the elbow. This condition typically develops from repetitive movements, like hitting golf balls, that overstress these connective tissues, causing inner elbow pain.
Treatment and Prevention: Exercises that strengthen the forearm muscles on the front of the arm and stretch the ones on the back are beneficial for golfers with elbow pain. Good form is also essential, as holding the club with an overly bent wrist or elbow can stress the elbow tendons.
Using the right equipment is important, too. If you use older, heavy golf irons, consider upgrading to lighter, graphite clubs to reduce stress on the elbow. Manual therapies like massage and soft-tissue mobilization help stretch and loosen areas of tightness that contribute to elbow pain.
The shoulder joint is complex and attaches to more ligaments and muscles than any other joint in the body. In sports like golf, where the shoulders are pivotal, players are more susceptible to shoulder pain and injuries. These injuries include shoulder instability, frozen shoulder, and shoulder impingement.
Damage to the group of muscles and tendons (rotator cuff) encapsulating the shoulder joint can occur due to wear and tear from repeated swings. Overuse can lead to rotator cuff injuries, including partial or complete tears, which cause pain, stiffness, and movement problems.
Treatment and Prevention: Protecting the shoulders starts in the core. A stable core facilitates a smooth transfer of power from the lower body to the upper body during a swing. Good core mobility enables greater shoulder rotation for a more complete motion—and better shot power and accuracy. Exercises and stretches to increase core strength and flexibility can help reduce shoulder injuries.
Before teeing off, you can also spend a few minutes performing dynamic stretches focusing on the shoulders. Warming up these muscles will reduce stiffness and improve agility and acceleration for a powerful—and injury-free—swing.
A golf swing places high rotational stress on the knees, sometimes even more force than jogging. This extreme force can result in kneecap (patella) injuries or overstretched or torn ligaments. Lifetime golfers may experience arthritis due to excess wear and tear on the knee joints.
Meniscus tears are among golfers’ most commonly reported knee injuries, especially those with previous tears. This type of injury affects the cartilage that supports and stabilizes the knee joint. Knee pain, instability, or the sensation of “locking up” may indicate a meniscus tear, which may require surgery in more severe cases.
Treatment and Prevention: Golfers with ongoing knee pain or a history of knee injuries may benefit from using a knee sleeve to stabilize the joint. As with all golf injuries, proper form is critical for treating and preventing knee pain. To avoid knee injuries, golfers should rotate their lead leg toward the target 20-30 degrees to reduce stress on the inside of the knee.
Stretching before activity is an effective way to engage the muscles and prepare the body for swinging. Calf raises, IT band stretches, and hamstring stretches will improve flexibility and range of motion in the structures surrounding and supporting the knees. If your knee pain is intense or you have obvious signs of injury, seek medical treatment from your provider.
The wrist is another area of the body commonly affected by improper form and overuse among golfers. The forceful rotation of swinging the golf club or the impact of hitting the club into the ground early can lead to painful wrist sprains. Tendinitis may be golfers’ most frequent wrist injury caused by repeated movement during swings.
Some golfers also experience carpal tunnel syndrome (CTS), in which the median nerve in the wrist becomes compressed from maintaining a tight grip on the club for a prolonged period. CTS symptoms include numbness, tingling, and weakness, especially when holding objects.
Treatment and Prevention:
Proper golf gear is another way to protect the wrists. Use grips, clubs, and other equipment suited to your body type and playing style. This helps promote healthy mechanics and prevent unnatural movements that increase your risk of injuries.
Consult a golf instructor or physical therapist with a golf specialization to determine the best way to hold your golf club. A proper grip offers fluid movement and proper positioning throughout the swing. A well-executed grip helps reduce injuries and leads to better performance on the course.
Golf clubs should be in good condition and the proper weight and length for your body. If you notice wrist pain while playing, listen to your body and take a break. Don’t resume playing until the discomfort subsides.
Because golf is not a high-intensity sport, new golfers often assume they can’t get hurt. However, like all sports, proper conditioning and injury prevention are essential. Research confirms that golfers who participate in a training program that includes strength, flexibility, power training, and mechanics correction are less likely to be injured and more likely to perform better.
Physical therapy helps condition the body, improve your form, and treat and relieve pain and other symptoms of golf injuries. Request an appointment to schedule a new patient evaluation at a clinic near you.
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