Getting Hurt Doesn't Need to be "Par for the Course" - Tips for preventing golf injuries

While golf is a low-impact sport, it doesn't mean that it's injury-free. The repetitive motion of swinging clubs combined with the physical demands of walking the course can cause a range of musculoskeletal injuries and imbalances. Regardless of your level of play, injury prevention is essential for successful performance and longevity in the game.

Use these tips to help stay injury-free and swinging strong.

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Common Golf Injuries:

• Shoulder Injuries - Overuse and poor technique can lead to rotator cuff injuries and shoulder impingement.

• Golf Elbow - Repetitive stress can affect the tendons on the inside of the elbow.

• Wrist Injuries - Impact with the ground from a bad shot or overuse can bring on wrist issues.

• Lower Back Pain - Poor swing mechanics, inadequate core strength, or lack of flexibility can contribute to back pain.

• Hip Pain - Over-rotation, lack of flexibility, or imbalance can lead to hip impingement, bursitis, or strain.

• Knee Pain - Torque placed on the knees when swinging and walking on uneven terrain can lead to knee pain.

• Calf Strain - Walking long distances and pushing off during the swing can lead to calf muscle fatigue or strain.

• Achilles Tendon Injuries - Walking and pivoting leaves the Achilles tendon under constant tension.

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Injury Prevention Tips:

• Stretch and Improve Flexibility - Regular stretching helps maintain a full range of motion, which is critical for a smooth swing. Focus on the shoulders, hips, spine, and legs by incorporating flexibility exercises like:

  • Spinal Twists

  • Knee to Chest Stretches

  • Shoulder Rolls

  • Hip Openers

  • Hamstring Stretches

  • Quadricep Stretches

  • Calf Stretches

• Engage Core Muscles - A strong core significantly reduces the risk of back injuries. The core stabilizes the spine and helps support a powerful and controlled swing. Some excellent core exercises include:

  • Planks

  • Russian Twists

  • Bird Dogs

  • Bridges

• Strengthen Hips - Stabilizing the hips can improve swing accuracy. Some exercises include:

  • Bridges and Single-Leg Bridges

  • Side-Lying Hip Abduction

  • Clam Shells

  • Seated Hip Flexion

  • Single-Leg Balance Exercises

• Build Up Leg Muscles - Stronger quadriceps, hamstrings, and calves help improve knee stability and deliver more power in the swing. Incorporate these exercises:

  • Squats and Split-Squats

  • Lunges

  • Deadlifts and Single-Leg Deadlifts

  • Calf Raises

• Fortify Upper Body - Upper-Body Strength can help increase club head speed, improve control, reduce injury risk, and prepare your body for the forces applied during a golf swing. These exercises can help:

  • Bench Press

  • Upright Row

  • Bicep Curl

  • Tricep Kick-Backs

  • Lat Pulldown

  • Lateral Raise

  • Shoulder Press

• Check Swing Mechanics - Many injuries occur due to poor swing technique. Consider taking lessons from a certified golf instructor to correct faults and develop a more biomechanically sound swing.

• Use Proper Equipment - Clubs should be the correct length and flex for your body type and swing speed. Ill-fitting equipment can force the body into unnatural positions, causing compensation patterns that increase the risk of injury.

• Wear Proper Footwear - Golf shoes should provide good arch support and cushioning to help prevent foot fatigue and to minimize stress on the knees and back.

• Warm Up Properly - A proper warm-up increases blood flow and prepares muscles for work. Spend around 15 minutes doing light aerobic activity (like brisk walking or jumping jacks) and dynamic stretches such as:

  • Arm Circles

  • Leg Swings

  • Lunges

  • Hip Rotations

  • Spinal Twists

• Hydrate - Staying hydrated helps maintain energy levels, improve focus, and prevent muscle cramps.

• Don't Overdo It - Gradually build up playing time. Rest between rounds. Don't hit too many balls during practice sessions. Adequate rest gives muscles time to repair, reduces fatigue, and aids in muscle memory consolidation, which is essential for developing a consistent golf swing.

• Pay Attention to Pain - Don't ignore pain. It is the body's way of signaling that something is wrong. Persistent discomfort beyond normal soreness may require consulting with a healthcare professional.

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When to See a Healthcare Professional - Seek professional help if you experience:

• Persistent pain that doesn't improve with rest

• Swelling or limited range of motion

• Pain that worsens with movement

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While golf is considered a low-impact sport, it does demand balance, precision, and endurance. Taking proactive steps to prevent injuries can help you stay on the course longer. If you are looking for a partner to help you "stay the course" on your performance, consider The Athlete Stop!

The Athlete Stop is a multidisciplinary sports medicine clinic conveniently located in Katy, Texas. Our goal is to "help you return to the sport you love" as quickly as possible. We treat patients, not symptoms. Our team utilizes cutting edge technology:

• Chiropractic care works to identify the cause of the problem and utilize non-invasive treatments including adjustments and soft-tissue work to get the patient out of pain.

• DARI 3D Motion Capture is available to diagnose injuries and issues with movement patterns. This allows us to personalize treatment plans to target areas of concern.

• Class IV Laser Therapy (the strongest FDA approved Laser) can help reduce pain and inflammation, increase range of motion, and speed healing time.

• Decompression Therapy provides benefits for spinal pain, including pain relief, improved mobility, and enhanced nerve function. It can also improve circulation and promote healing within the spine.

• Physical Therapy helps correct the biomechanics that contribute to the patient's injury or imbalance to minimize or eliminate reoccurrence of the injury.

• Medical Services for issues beyond the scope of our chiropractic and physical therapy treatments include ultrasound diagnosing and regenerative medicine injections such as Platelet-Rich Plasma (PRP) and Alpha 2 Macroglobulin (A2M).

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Don't bury your head in the sand and ignore health issues. While we can't promise never ending up in a bunker, being proactive with your health will go a long way in improving your golf game and keeping you out on the course longer!

281-599-3039

702 S Peek Rd, Ste 3, Katy TX 77450

www.TheAthleteStop.com