The Most Common Golf Injuries and How to Prevent Them
Golf is one of the few sports that can be played for a lifetime, offering both recreational enjoyment and competitive opportunities at every age. However, despite its reputation as a low-impact sport, golf places significant physical demands on the body. The repetitive nature of the golf swing, combined with improper mechanics, overuse, and physical imbalances, often leads to musculoskeletal injuries.
Whether you're an amateur golfer looking to improve your longevity in the sport or a professional dealing with the toll of frequent play, understanding the most common golf injuries—and how to prevent them—can be the key to a pain-free game.
Understanding Golf Injuries: Why They Happen
The golf swing is a complex movement requiring precise coordination between multiple joints and muscle groups. Injuries occur when the physical demands of the swing exceed the body's ability to resist strain or recover from repetitive stress.
Research published in Current Sports Medicine Reports highlights several key contributors to golf-related injuries:
Overuse injuries make up the majority of golf-related musculoskeletal complaints, particularly in professional and high-level amateur players who practice extensively.
Poor swing mechanics can create excessive stress on specific joints, leading to chronic injuries.
Lack of physical conditioning results in muscle imbalances that increase injury risk.
Inadequate warm-ups contribute to sudden strains and overuse issues.
With this in mind, let’s examine the most common injuries in golf and what you can do to prevent them.
The Most Common Golf Injuries
Golf injuries can affect almost every part of the body, but some areas are particularly susceptible due to the biomechanics of the swing.
1. Lower Back Pain
The lower back is the most frequently injured area among golfers, with studies estimating it accounts for nearly one-third of all golf-related injuries. The rapid rotation and extension required in the downswing place significant stress on the lumbar spine.
Prevention Tips
Strengthen the core and glutes to stabilize the spine during rotation.
Improve hip mobility to reduce compensatory movements that stress the lower back.
Maintain proper posture throughout the swing and avoid excessive early hip extension.
2. Shoulder Injuries
Golfers frequently experience rotator cuff injuries, labral tears, and subacromial impingement. The lead shoulder (left shoulder in right-handed golfers) is particularly vulnerable due to the extreme ranges of motion required at the top of the backswing and during follow-through.
Prevention Tips
Strengthen the rotator cuff and scapular stabilizers with resistance band exercises.
Improve thoracic spine mobility to reduce compensatory stress on the shoulders.
Avoid overuse—limit excessive practice sessions and allow for recovery.
3. Elbow Injuries ("Golfer's Elbow" & "Tennis Elbow")
Medial epicondylitis (golfer’s elbow) and lateral epicondylitis (tennis elbow) are common overuse injuries caused by repetitive stress on the elbow tendons. Despite its name, tennis elbow is actually more common in golfers.
Prevention Tips
Focus on gradual strength development in the forearm muscles with eccentric wrist exercises.
Maintain a relaxed grip and avoid over-gripping the club.
Ensure proper swing mechanics—excessive arm-dominant swings increase strain on the elbow.
4. Wrist and Hand Injuries
Wrist injuries, including tendinitis and fractures, are common due to the repeated impact forces of the swing, particularly when hitting the ground (fat shots) or striking the ball with excessive wrist flexion.
Prevention Tips
Strengthen the wrist flexors and extensors with resistance training.
Work with a professional to improve wrist positioning at impact.
Consider using larger grips or modified swing mechanics to reduce stress.
5. Hip and Knee Injuries
Hip injuries, including femoroacetabular impingement (FAI) and labral tears, are common in golfers who lack proper hip mobility. Similarly, knee injuries (meniscus tears, ligament strains, and osteoarthritis) can result from the rotational forces of the swing.
Prevention Tips
Optimize hip internal rotation to allow for proper weight shift and prevent compensations in the lower back and knees.
Strengthen the hip abductors and external rotators to stabilize the pelvis.
Reduce excessive knee flexion at address and throughout the swing to minimize stress.
How to Prevent Golf Injuries and Stay on the Course
While injuries are common, they are not inevitable. Incorporating a structured injury prevention program can significantly reduce your risk and improve your longevity in the game.
1. Warm-Up Properly
A dynamic warm-up of at least 10 minutes has been shown to reduce injury risk significantly. Key movements include:
Leg swings to activate the lower body.
Torso rotations to improve spinal mobility.
Arm circles and shoulder mobility drills to prepare the upper body.
2. Strength and Mobility Training
A well-rounded training program focusing on core strength, rotational stability, and flexibility is essential for preventing injuries. Consider incorporating:
Pallof presses and anti-rotation exercises for core stability.
Hip mobility drills like 90/90 hip rotations.
Resistance band work for shoulder and forearm endurance.
3. Improve Swing Mechanics
Many injuries stem from poor technique, such as early extension, swaying, or an excessively steep swing plane. Regular evaluations from a golf coach or physical therapist can help correct these faults and prevent unnecessary strain on the body.
4. Prioritize Recovery
Avoid overuse by limiting excessive practice and scheduling adequate rest.
Use foam rolling and stretching to maintain tissue quality.
Listen to your body—playing through pain often leads to long-term issues.
5. Use the Right Equipment
Properly fitted clubs reduce strain on joints and muscles.
Supportive golf shoes help stabilize the lower body and improve balance.
Larger grips can minimize wrist and elbow strain.
When to Seek Professional Help
If you experience persistent pain or recurring injuries, it’s crucial to seek professional guidance. Golf-specific physical therapy can help address imbalances, improve mobility, and optimize mechanics to keep you playing pain-free.
Some signs that you should consult a healthcare professional include:
Pain that lasts longer than a few weeks
Numbness or tingling in the hands or feet
Inability to swing without discomfort
Swelling or instability in any joint
Conclusion
Golf is a sport that can be played for a lifetime, but injury prevention is key to enjoying the game for years to come. By understanding the most common golf injuries and taking proactive steps in strength training, mobility work, and proper swing mechanics, you can protect your body and perform at your best.
If you're struggling with pain or want to optimize your golf performance, working with a golf-focused physical therapist can help. Don’t let injuries keep you off the course—invest in your health and longevity in the game.
Resources:
Etiology and Prevention of Common Injuries in Golf