Contact Us

Book Now

Careers

golf injuries

Golf Injuries – The 5 Most Common with 3 Tips & Stretches

Golf is safe. Right? Golf is known as a low-impact sport. But, surprisingly enough, about 60% of new players will deal with golf injuries at some point while playing—according to the British Journal of Sports Medicine.

Chances are, you’ll encounter some golf-related injury while out on the field regardless if you’re an avid player or just learning.

In this blog post, we’ll be sharing with you three practical tips with three stretches you can act on as soon as you finish reading! Read on.

Top 5 Most Common Golf Injuries

Before we tell you how to reduce the severity of potential injuries, it’s best to know the most common injuries in Golf. This way, you know how you can help prevent them.

1. Golfer’s Elbow

Golfer’s elbow can be caused by excess or repetitive stress, primarily by forceful wrist and finger motions. According to Humanitas Research Hospital, Golfer’s elbow is a condition that causes pain on the inner side of the elbow.

This is caused by excess or repetitive stress, usually by forceful wrist and finger motions. The elbow may feel stiff, and hands and wrists may feel weak.

2. Back Pain

According to NBC Sports Group’s Golf Division, an estimated 75- 85% of all Americans will experience some form of back pain during their lifetime. But these numbers may be higher among everyday golfers.

Why? They spend an average of four to five hours in a bent position with every swing—applying pressure to the spine and back muscles, repeating the same swing motion hundreds of times.

This can lead to inflammation, strains, and other injuries of the muscles and discs of the spine, which can cause low, middle, and upper back pains.

3. Knee Pain & Damage

The twisting motion of the knee while carrying weight on it during a golf swing can damage the intricate soft tissues, resulting in pain and overuse injury in the knees.

Furthermore, excessive force placed on the knee can result in torn ligaments.

4. Tendonitis in the Wrists

Many players experience golfers’ wrist due to frequent cocking of the wrist caused by the swing and force applied to your tendons, which are responsible for wrist movements.

In general, overuse and a poor swinging technique can cause tendonitis in the wrists.

5. Rotator Cuff

Daily golfers can end up damaging their rotator cuffs due to overuse without proper rest. These are the four stabilizing muscles found in each of your shoulders.

Rotator cuff impingements are when your muscles swell and pinch the space between your arm and shoulder bones.

3 Golf Injury Prevention Tips

Here are three things you can do right now to prevent or treat the five golf injuries mentioned above.

1. Wear the Appropriate Braces

Your Back

Wearing the right back brace helps support your lower back to let you golf with peace of mind without worrying about repetitious golf swings.

Your Knees

If one of your knees is weak, ensure you wear a proper knee sleeve or knee support to help prevent tears and sprains.

Your Wrists

If you wear a wrist support brace when golfing, you’ll nearly eliminate the risks of tendonitis in the wrists.

2. Be Aware Of Your Posture

According to The Mayo Clinic, you want to be sure you stand with your feet shoulder-width apart and tilt slightly outward with your knees slightly bent.

Hold and keep your spine relatively straight. Your torso should be tilted forward, but most of that movement should come from your hips. Avoid hunching over the ball, which may lead to neck and back strain.

3. Warm-Up By Starting Off Slow & Easy

Never rush into a round of golf. Especially if you haven’t golfed in a while.

We suggest hitting some practice balls on the driving range before beginning a round. This allows you to pace your swings similar to how batters do when warming up for a baseball game.

3 Stretches to Prevent Golf Injuries

Arm, leg, and back stretches can improve your range of motion, lead to a more fluid golf swing, and significantly decrease your chances of sprain or injury.

According to the Rush University System for Health, you should try out these three stretches before you play a round of golf.

1. Twisting Stretch

Step 1: Begin with your legs wider than your hips.

Step 2: Rest your right hand on your lower back palm, facing away from you.

Step 3: Inhale. With an exhale, bend the right knee and reach your left hand outside your right foot.

Step 4: With an exhale, lift your torso up and switch your hands, placing your left hand on your lower back.

Step 5: Twist toward the left, reaching your right hand around the corner.

Step 6: Follow your hand with your gaze to exaggerate the twist.

Step 7: Repeat six times and switch sides.

2. Scarecrow Twists

Step 1: Start with your feet slightly wider than your shoulders.

Step 2: Place your golf club behind your neck and onto your shoulders with both arms over the golf club in a scarecrow position.

Step 3: Bend your knees slightly and inhale. With an exhale, twist to the right, pivoting in the left foot.

Step 4: Look around the corner to intensify the stretch. With an inhale, return to the center.

Step 5: Repeat on the other side. Continue this twisting action six times on each side, breathing through it.

3. Shoulder Flossing

Step 1: Stand with your feet hip-width apart and grab your golf club with each hand.

Step 2: Lift the golf club over your head. With an inhale, begin to floss it behind you until it becomes parallel to the ground.

Step 3: Release an exhale, return to your original position. If you want to intensify the stretch, inch your hands closed together; to simplify the stretch, move the hands wider apart.

Step 4: Repeat 6 to 8 times while breathing through it.

We realize it may be hard to visualize these stretches just from reading.

Here’s a link to the source so you can see the stretches with your own eyes to help you perform them.

Link: https://golf.com/instruction/fitness/stretching-routine-improve-flexibility-golf-swing/

The stretches in order go from 1 to 3 to 5.

The Bottom Line

Now you know some of the most common injuries that can occur while playing golf and how you can help prevent them. Truth be told, injury is inevitable and a natural part of sports, but you can still prevent intense injuries from happening if you’re careful and aware.

Get In Touch With Us

If you’d like personal 1:1 care or want to learn more, please contact us at (410) 946-1672, or click here. We’ll get you in touch with one of our dedicated professionals. At True Sports Physical Therapy, your health is always front of mind! It’s our mission to help you get off the sidelines and back on your feet in the fastest and safest way possible.

When Can You Return to Sports After an ACL Injury?

Read more

Shoulder Injuries are Common in Golfers

Read more

3 Common Upper Body Overuse Injuries in Young Athletes and How to Avoid Them

Read more

Knee Weakness: Get Relief + Build Strength with These 3 Home Exercises

Read more

What Can Athletes Do About Quad Shut Down?

Read more

Does Strength Prevent Injury?

Read more

True Sports Coronavirus Response

Read more

Lacrosse Injuries – The 5 Most Common with 7 Tips to Prevent them

Read more

Exercising While Wearing a Mask: Common Misconceptions

Read more

Why Elite Community Servants Need Physical Therapy STAT

Read more

Training with a CrossFit Physical Therapist Helps Avoid Common Injuries

Read more

One Major Tip for Making Your Diet a Success

Read more

The 7 Biggest Benefits of Physical Therapy

Read more

Overtraining: 7 Symptoms and What You Can Do About It Today

Read more

Dry Needling Therapy, Blood Flow Restriction, & Cupping: Does It Work for Athletes?

Read more

Shouldering the Blame for Shoulder Pain: Arthritis or Bursitis?

Read more

Why There is No Such Thing as an Off Season

Read more

Recovering from Spinal Surgery: What You Need to Know

Read more

How to Treat the Most Common Sports-Related Shoulder Injuries

Read more

The Cold Hard Facts About ACL Tear Risk Factors

Read more

Improve Your Running Form with These 8 Tips

Read more

How to Handle a Sports-Related Knee Injury

Read more

What’s Up With Barefoot Running?

Read more

How to Prevent Shoulder Impingement as an Overhead Athlete

Read more

Physical Therapy Guide for Hamstring Injuries

Read more

Knee Injuries from Soccer: Preventing Them with 3 Knee Strengthening Exercises

Read more

Gait Analysis – A Runner’s Secret Weapon Against Injury

Read more

Maximizing Your Post Injury Outcomes

Read more

4 Tips to Avoid Knee Injuries While Skiing

Read more

Don’t Let Lower Back Pain Keep You Off the Links

Read more

The Most Common Lacrosse Injuries

Read more

How Long Will My Physical Therapy Take?

Read more

The Unsung Hero of Pain Management: Nutrition

Read more

Care and Feeding of Pitchers in the Off-Season

Read more

What Can I Expect After Rotator Cuff Surgery?

Read more

3 Ways You Can Prevent Knee Injuries and Weakness

Read more

Experiencing Pain? See a Physical Therapist First

Read more

Can Athletes Benefit from Hip Arthroscopy?

Read more

High School Sports After the COVID-19 Pandemic: Returning Safely to the Game

Read more

Dry Needling: 6 Benefits To Help You Relieve Body Pain & Soreness In 1-2 Days

Read more

The Importance of a Strong Core

Read more

Golf Injuries – The 5 Most Common with 3 Tips & Stretches

Read more

Why Do We Need Sleep? (And More to the Point — How Do We Get It?)

Read more

What Athletes Need for the Ultimate Sports PT Facility

Read more

How You Can Avoid Germs at the Gym

Read more

An Awesome Inforgraphic About Lower Back Pain and Sports

Read more

How Common are Shoulder Injuries in Athletics?

Read more

Cupping Therapy: 4 Benefits & How It Can Relieve Pain Within 48 Hours

Read more

Strengthen Your Biceps With These 5 Home Workouts

Read more

7 Workout Mistakes Your Physical Therapist Doesn’t Want You to Make

Read more

Why You Should Go to Physical Therapy

Read more

Why True Sports Physical Therapy is Right For You

Read more

Is It An Ache or Am I Injured?

Read more

Groin Strains Symptoms and Treatments

Read more

Are You Ready for Golf Season?

Read more

How Athletes Avoid Knee Injuries When Competing, Practicing, Training or Working Out

Read more

How to Relieve Lower Back Pain as an Athlete

Read more

Quick Tips for Staying Motivated

Read more

Relieve Muscle Soreness With These 5 Tips

Read more

How Baseball Players Can Reduce Their Risk of UCL Injury

Read more

Cupping Therapy Relieves Pain and Encourages Healing

Read more

Physical Therapist vs Chiropractor: What's the Difference?

Read more

Some Thoughts Before Football Season

Read more

High School Sports Injuries

Read more

Is Blood Flow Restriction Training Right for You?

Read more

Staying Limber During Your Internship

Read more

What Athletes Should Know About Tendinopathy In the Shoulder

Read more

Meal Planning Tips for High School Athletes

Read more

Dry Needling vs Acupuncture: What’s The Difference?

Read more

What are Achilles Tendon Conditions Signs and Symptoms?

Read more

How to Relieve Sciatica Pain with Physical Therapy

Read more

How to Deadlift and Squat without Risking Lower Back Injury

Read more

Preventing the Most Common Lacrosse Injuries

Read more

Graston Technique 101

Read more

Is Stress Causing Your Lower Back Pain?

Read more

Get Knee Pain Relief With These 3 Stretches

Read more

Advice You Need to Train for a Marathon in 2021

Read more

Impact of Correct Posture on Sports Performance

Read more

The Risks of a Sedentary Lifestyle – Enough To Get You Moving

Read more

Make Your Outpatient Rehab Count

Read more

Relieve Back Pain Fast In 5 Ways

Read more

5 Tips to Improve & Maximize Your Athletic Performance

Read more

Physical Therapy: Why It’s Important Both Before and After Surgery

Read more

Is Elbow Arthritis Ruining Your Game?

Read more

Working from Home Shouldn’t Be a Pain in the Neck — or Back

Read more

Dry Needling Can Accelerate Recovery for Athletes

Read more

Join Volo City & Build Community Through Your Favorite Sport

Read more

Tips for Avoiding Running Injuries

Read more

6 Ways a Physical Therapist Can Enhance Your Running Performance

Read more

Attending Physical Therapy During COVID-19: Is It Safe?

Read more

Resistance Training is Important

Read more

Benefits of Sport Specific Rehabilitation

Read more

Benefits of Training with a Strength Coach

Read more

5 Tips for Preventing Wrestling Injuries

Read more

Non-Surgical Injury Treatment Options for Athletes

Read more

Sign up to our Newsletter

Get appointment updates, practical and actionable health + fitness tips, blog news, and True Sports announcements delivered straight to your inbox. No spam.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.