Golf is a popular and relatively safe sport, but as with any sport, injuries can occur. While the risk of injury from playing golf is quite low, the repeated nature of the golf swing can place stress on muscles, tendons and joints. This can lead to injuries over time, as golf requires your entire body to move in a complex and coordinated way. Many golf injuries are the result of overuse or poor mechanics.
Common golf injuries can include:
- Lower back injuries
- Shoulder injuries
- Wrist injuries
- Elbow injuries
- Hand injuries
- Knee injuries
The most commonly injured area in golf is the lower back, due to the compressive, shear, rotational and lateral bending forces generated in the lumbar region during the swing.
Risk factors for golf injuries
- Playing too often, causing overuse injuries
- Neglecting to warm up properly
- Poor swing technique
- Poor trunk flexibility
- Poor core strength
- Incorrect grip
- Previous injuries
Strategies to minimise golf injuries
Warm up
A proper warm up will help prepare your body for the stresses you will be subjecting it to and will help prevent golfing injuries. An effective warm up for golf should include the following:
- Exercises to increase your heart rate, such as walking or a light jog
- Stretching – of the muscles you are about to use, paying particular attention to problem areas
- A few practice shots, to warm up your body slowly and get the feel for your swing without the pressure of having to perform perfectly
A good warm-up that includes these elements should be a non-negotiable, particularly if you’ve been experiencing muscle tightness, niggles or injuries.
Develop a strengthening and stretching program
For better performance and less chance of injury, golfers need to have good levels of strength, flexibility and stability. Strong arm, leg, trunk, chest, wrist, hand, hip and abdominal muscles will produce an efficient swing, and the injury risk increases if sufficient muscle is not present. Develop a core strengthening and conditioning program that especially targets core strength in the back, trunk and shoulders. And think about adding in some weight training to develop overall strength and endurance as well.
Regular stretching can significantly improve your range of motion, leading to a smoother swing and less chance of injury. Spend some time stretching each body part you use while playing golf, especially your hamstrings, calves, shoulders, back, wrists, ankles and lats. Golf can be tough on your body, so make sure it’s fully prepared to play.
Wear proper footwear
Often lower limb injuries can be caused by wearing incorrect or inappropriate footwear. The best strategy is to wear proper golf shoes with short cleats that give adequate support to the structures of your foot.
Be aware of the potential for injury on the golf course
Aside from your swing, there are a number of ways you might be injured on the golf course. Sunburn, dehydration and heat stroke are real possibilities on the golf course, so be prepared on hot days. Always wear sunscreen, sunglasses and a hat to filter out UV rays, and drink plenty of water as you work your way around the course. Keep an eye out for signs of heatstroke, which might include headaches, dizziness, nausea, a feeling of weakness, muscle cramps, confusion or a rapid heartbeat.
Don’t put your hands into holes or overgrown areas which might be hiding spiders or snakes. Stop play if you see any sign of lightning during a storm. (Should you play golf in the rain? Find out here)
Make sure people are a suitable distance away when you’re about to swing, and warn others if your shot appears to be heading in their direction. Use a golf buggy to prevent strains on your back and shoulders from carrying your clubs. Golfers who carry their own bags tend to have higher rates of shoulder and back injuries. To see Parmaker’s range of quality golf buggies and walkers, click here.
Take golf lessons to ensure you have good technique
Taking a lesson with a pro can be extremely helpful in refining your swing and ensuring your technique is solid. They will also be able to advise you on what physical conditioning you need to do to improve your strength in certain areas, as well as club selection and equipment considerations.
To prevent back injuries
The repeated action of swinging a club, especially if your swing is not correct, can eventually lead to back pain. Poor posture with being hunched over a club, and the rotation of the body during a swing can also cause problems. Try these strategies to prevent back injuries:
- Ensure you have proper mechanics in your swing by working with a professional to create solid fundamentals
- Avoid hyperextension by keeping your spine vertical during the follow-through of your swing
- Try and rotate your shoulder and hip about the same amount during your backswing
- Improve your core strength to protect and support your back
- Work on improving your back and trunk flexibility
- Use a golf buggy to transport your clubs, such as those available from Parmaker.
To prevent elbow, wrist and hand injuries
Golfers can often experience pain in their wrists, elbows and hands, due to inflammation of the tendons from the repetitive motion of swinging. Try these strategies to prevent arm and hand injuries:
- Use a neutral grip and loosen your grip a little
- Choose larger grip clubs
- Select the correct club length and choose clubs with graphite shafts to lessen vibration
- Strengthen the muscles of the forearm
- Get a technique tune-up from a golf professional, as correct technique is key to preventing injuries
- Stretch your wrists and arms before playing a round
To prevent shoulder injuries
A golfer’s shoulder can take a beating due to the repeated stress of swinging a golf club. Try these strategies to prevent shoulder injuries:
- Strengthen the chest, back, rotator cuff and scapula muscles
- Stretch all your shoulder muscles to prevent pain and improve flexibility
- Shorten your backswing just a little so that it ends with the club head at 1 o’clock rather than 3 o’clock
- An incorrect swing can cause shoulder strain, so get your swing checked by a professional
To prevent foot and knee injuries
The leading knee takes a lot of force during a golf swing, and walking the course over long periods of time can wear on your knee as well. Try these strategies to prevent knee injuries:
- Practice correct hip rotation and weight shift in your downswing
- Consult a professional to ensure correct technique
- Strengthen your hamstrings, calves, thighs and core muscles
- Wear appropriate footwear with support in the sole
Treat golf injuries promptly
If the worst-case scenario happens and you injure yourself playing golf, stop playing immediately and get the injury treated promptly. Don’t just assume it will go away by itself, as chances are it won’t. Treat soft tissue injuries such as sprains, strains, bruises etc. with the RICE treatment (Rest, Ice, Compression and Elevation) and refer to a health professional such as your GP or physiotherapist. Don’t return to playing golf until you have completely recovered from the injury, as doing so will only exacerbate it.
For more tips to help senior golfers stay in the game for longer, click here.
When it comes down to it, stretching and strengthening as well as refining and correcting your technique will go a long way towards preventing many common golfing injuries. Whether you’ve just started playing golf or you’ve been playing for a lifetime, try these strategies to make the most of your time on the course and protect yourself from golf injuries.
And despite the chance of injury, golf is good for you! Click here to read about the amazing health benefits of golf.