Common Golf injuries and how to prevent them

Golf is a game for people of all ages as a slower pace and lower-impact game. It might not seem like the type of sport you would gain injuries from but golf injuries are more common than you may think.

Golfers tend to struggle with injuries such as golfers elbow, shoulder strains, back pain, wrist tendonitis, or knee pain from the repetitive motions and biomechanics when swinging the golf club. In this blog we will explore common golf injuries, why they happen, and how to prevent them to keep you swinging on the course.

Golfers Elbow

Golfers elbow is similar to tennis elbow; it commonly occurs on the outside of the elbow caused by the constant repeated stress when swinging the golf club or the racket. It is a condition that will cause pain where the wrist flexor tendons attach but can also cause pain down into the forearm and wrist. Common symptoms can include pain and tenderness on the inside of your elbow, stiffness, weakness, and sometimes tingling and numbness. The pain can come on gradually or suddenly but does not have to keep you off the course with the correct treatment.

Ways to prevent golfers’ elbow can include proper strengthening of the forearm, having a good warmup before heading onto the course, adjusting the form of your swing to put less stress onto the tendons, using the correct equipment if you are using older irons possibly changing to lighter graphite clubs, properly lifting whether that is in the gym or day to day life, and lastly knowing when to rest.

Some exercises to try:

1. Isometric wrist flexion – Wrist curls
2. Isometric wrist extension – Reverse wrist curls
3. Squeeze Ball – holding grip for a couple seconds then releasing
4. Wrist flexor stretch – extend arm palm facing up, use other hand to pull fingers back until a stretch is felt
5. Wrist extensor stretch – extend arm palm facing the ground, bend wrist downwards and pull until a stretch is felt

Shoulder strains

Like tennis elbow, shoulder strains are commonly caused by the repetitive movements when swinging the golf club. Different types of strains could include rotator cuff, labral tears, acromial clavicular joint pain, subacromial impingement, and glenohumeral

instability. These strains can range from minor irritation to serious tears. Other causes of shoulder strains could be from lack of warm up, excessive follow through, poor techniques, or errant shots. Symptoms of a strain can include pain during or after playing, weakness in shoulder or arm, limited range of motion, and swelling around the shoulder.

Ways to prevent these injuries from happening include doing a proper warm up, focusing on technique, strengthening of the shoulder, and regular stretching.

Some exercises to try:

1. Low rows – keep arms by your side and drive elbows back while squeezing your shoulders together
2. Resisted internal and external rotation – bend elbow to 90 degrees, thumb facing up holding onto the band, pull the band away from your body
3. Resisted shoulder flex – place band underneath foot and hold the other end, keep arm straight pulling to just above shoulder height
4. Resisted shoulder abduction – place band under foot holding the other end, with a straight arm pull band sideways just above shoulder height
5. Arm swings – swinging arms in a circular motion as a warmup

Back Pain

Back pain from golfing can be caused from the explosive nature of the swing and follow through. The twisting motion during the swing and follow through puts excessive strain on the spine leading to disc problems and muscle strains. Improper swing, repetitive overuse, lack of warmup, poor posture, excessive hip rotation, and pre-existing spinal conditions are all responsible for back pain when golfing.

Conditioning of the core and back, improving swing, improving posture, and warming up properly are all ways to prevent this from happening.

Some exercises to try:

1. Cat Camel stretch – on all fours curve the back as high up as you can, then go into an arched back position and repeat
2. Glute bridges – lying on back place feet onto the floor, push up through your feet to raise bum and back up off the floor
3. Heel Slides – lying on back straighten one leg out at a time keeping core engaged
4. Knee hug stretch – lying on back bring you knees to chest and hold them
5. Resisted Clamshell – lying on side with resistance band around knees, knee ankles together and lift the top knee off the bottom

Wrist Tendonitis

This is often referred to as golfer’s wrist. This as well is commonly caused by the repetitive stress and forceful movements during the swing. Like golfers elbow it involves inflammation and irritation in the tendons in the wrist leading to pain, swelling, and limited range of motion. Pain can radiate down into the forearm and thumb as well.

Prevention of golfer’s wrist includes have a proper warm up, focusing on swing technique, strengthening of the forearm and wrist, regular stretching, avoid hitting the ground when swinging, and focusing on having a proper grip throughout the swing.

Some exercises to try:

1. Resisted wrist flexion – wrist curls
2. Resisted wrist extension – reverse wrist curls
3. Resisted radial deviation – have arm resting on leg thumb facing up, hold resistance band and pull towards the ceiling
4. Resisted ulnar deviation – have hand flat on surface, holding resistance band pull the band outwards
5. Prayer stretch – lying on your knees, with palms together slowly extend until you are in a prayer position

Knee Pain

Knee pain while golfing is caused by the twisting and rotational movements during your swing. The pain could be a variety of different things such as meniscus tears, ligament strains, patellar tendinitis, patellofemoral pain syndrome, or osteoarthritis. Knee pain can manifest as dull aches, swelling, stiffness, painful clicking, or locking in and around the knee.

Some different causes of this pain may include repetitive strain, overuse, improper technique, uneven terrain, and pre-existing condition. To avoid these knee pains some things to think about would be doing a good warm-up and cool down, what footwear you are wearing, proper golf techniques such as hip rotation, and starting some strengthening of the legs to help support the knee.

Some exercises to try:

1. Resisted clamshell – lying on side with resistance band around knees, knee ankles together and lift the top knee off the bottom
2. Single leg balance – when standing slowly lift one leg, try and hold for 30 seconds
3. Calf raises – in standing position push through your toes to raise heels off the ground
4. Hamstring stretch – lying on back, bend hip to 90 degrees and straighten your leg
5. Glute bridge – lying on back place feet onto the floor, push up through your feet to raise bum and back up off the floor

Every golfer should have strong abdominal muscles to guarantee a firm and controlled torso twist when swinging the club. The triceps and forearm muscles are essential for striking the ball with a strong, steady, and forceful shot. The bottom is essential for executing the swing, or fundamental blow. It is necessary to strengthen and tone the quadriceps and hamstring muscles to avoid those knee pains as well.

While golf may seem like a low-impact sport, there is always risk of injury without the proper precautions. Prioritizing good warmups and cool downs, proper technique, flexibility, and strength, you can avoid these types of injuries. Whether you are a beginner or seasoned player, taking these steps to protect your body will improve your performance as well as staying healthy for more seasons to come.

If you are suffering from any injury or pain, book in to see us for a full assessment.