Golf is often seen as gentle, but the swing puts high rotational loads on the body, repeated hundreds of times a week for regular players. Most golf injuries are overuse problems, which means they are largely preventable.
The most frequent problems
- Lower back pain: the most common complaint, often from too much rotation from the lower back when the hips and upper back are stiff.
- Golfer’s elbow (pain on the inside of the elbow) and tennis elbow (outside): from repetitive gripping and impact, especially hitting the ground hard.
- Wrist injuries: from hitting heavy shots, tree roots or rocks.
- Shoulder pain: rotator cuff irritation, particularly in older players.
- Knee pain: twisting forces on the lead knee.
Warm up properly
A cold body is more easily strained. A few minutes of dynamic movement and progressive swings before playing make a real difference; our warm-up routine takes 15 minutes.
Technique matters
Swing faults put stress where it does not belong. Overswinging, swaying, and “hanging back” on the right side load the lower back. A lesson focused on your body and its limits, rather than on copying a tour swing, is a good investment for anyone with recurring pain.
Equipment that protects you
- graphite shafts and softer grips reduce vibration for players with elbow or wrist problems;
- grips that are the right size prevent squeezing;
- spikeless or soft-spiked shoes with good support help the knees on slopes;
- a push cart or a dual-strap bag spreads the load if you walk.
Strength and mobility
Strength in the core, glutes and shoulders, plus mobility in the hips and upper back, lets the body share the work. See fitness for golfers for exercises.
Listen to your body
Do not play through sharp pain, numbness or pain that lasts after the round. Reduce practice volume, rest, and see a doctor or physiotherapist if it persists. Many golf injuries become chronic simply because the golfer kept practicing at full volume.
