The Golfer’s Guide to Treating and Preventing Golf Injuries

Golf is often perceived as a low-impact sport. What's overlooked is that the repetitive and powerful motion of the golf swing is a complex action. If performed with poor technique, overuse, or insufficient conditioning, it can lead to a range of injuries. It can happen to anyone, regardless of experience, from professional golfers to weekend enthusiasts.

In today's blog post, we'll learn about the most common golf injuries and how to treat and prevent them. Discover how treatments like physiotherapy for golfer's elbow and proper management are crucial for preventing pain on the course.

Causes of Golf Injuries

Golf injuries are fairly common, with a 2023 study reporting that 40 to 60% of golfers experience an injury each year, including findings from local surveys in Asia indicating similar trends. While golf is not a contact sport, the repetitive and dynamic nature of the golf swing can lead to various musculoskeletal problems, particularly in the back, shoulder, elbow, and wrist.

Overuse and technical errors in the swing are also major contributing factors. Poor form, inadequate conditioning, or playing too frequently without rest can worsen the risk.

Golf Injuries – Wrist

The wrists are central to the golf swing. They stabilise the club and transmit force during impact, which makes them vulnerable to overuse injuries and acute trauma. Early treatment and targeted physiotherapy for wrist pain can help reduce inflammation, restore mobility, and prevent further injury.

Carpal Tunnel Syndrome

This condition affects the median nerve in the wrist and can result in tingling, numbness, or weakness in your hand. It’s typically caused by the repetitive gripping of the golf club during your swing, especially if your technique or equipment isn’t optimised.

Swollen Tendons

Inflammation of the tendons, known as tendinitis, can occur due to overuse or abrupt impact, such as hitting the ground with the club. Swollen tendons reduce wrist mobility and cause persistent pain, limiting your swing and grip strength.

Wrist Sprain

A wrist sprain can result from an awkward movement during a swing or a fall on the golf course. Sprains vary in severity and often require rest, support, and physiotherapy to heal fully.

Golf Injuries – Elbow

Elbow injuries are frequent among golfers, mostly due to repetitive stress placed on the elbow tendons and joints.

Golfer’s Elbow

Also known as medial epicondylitis, this condition affects the inner side of the elbow and is one of the most common golf injuries. It occurs when the elbow tendons become inflamed due to repetitive swinging or gripping.

Lateral Epicondylitis

Commonly known as tennis elbow, this injury affects the outer elbow. While it’s more common in racquet sports, the mechanics of a golf swing can still lead to this type of inflammation, especially if your swing mechanics are flawed or if there’s excessive gripping.

Golf Injuries – Shoulder

The shoulders absorb a large portion of the torque generated during a golf swing. These injuries can be complex and require careful management.

Strained or Torn Rotator Cuff

Rotator cuff injuries are among the most troublesome. The rotator cuff tendons help stabilise the shoulder joint. Overuse, particularly with improper form, can lead to strains or even tears, often felt as sharp shoulder pain during or after a swing.

SLAP Tear

A SLAP (Superior Labrum Anterior and Posterior) tear involves damage to the cartilage around the shoulder socket. It can be caused by the repeated overhead motion in the golf swing and typically presents as deep joint pain or catching sensations.

Dislocation or Subluxation

This occurs when the shoulder joint is forced out of place, fully (dislocation) or partially (subluxation). These injuries can result from trauma or underlying instability aggravated by the golf swing.

Bursitis

Bursitis, the inflammation of the fluid-filled sacs that reduce friction in the shoulder joint, can develop due to repetitive motion in golf. It can cause significant discomfort and limit your range of motion.

Arthritis

Shoulder arthritis in golfers often develops over time due to joint degeneration. Symptoms include stiffness, swelling, and pain that worsens with activity.

AC Joint Injury

Injury to the acromioclavicular (AC) joint – where the collarbone meets the shoulder blade – can result from overuse or a hard swing. These injuries can be mistaken for rotator cuff problems and require proper diagnosis.

Golf Injuries – Back

Back injuries are particularly common in golf, with the lower back being the frequent site of discomfort due to the rotational forces of the swing.

Spinal Stress Fracture

Though more common in younger golfers, stress fractures in the spine can occur when repetitive torque stresses the vertebrae. These fractures require rest and often several weeks away from the game.

Muscle Sprain or Strain

Back pain from sprained or strained muscles is common, especially in the lower back. It often stems from a sudden twisting movement or poor warm-up.

Disc Degeneration

Degenerative disc disease in the spine can lead to chronic back pain and reduced flexibility. The repeated compressive force in a golf swing is a contributing factor over time.

Arthritis

Arthritis in the spine affects the joints and can cause stiffness and lower back pain, especially in older golfers. The condition can limit the rotation needed in the swing and must be managed conservatively.

Golf Injuries – Hip

The hips play a crucial role in transferring power during a golf swing, and instability or weakness here can lead to injury.

Labral Tissue Injuries

Labral tears involve damage to the cartilage lining the hip socket. These can result from repetitive pivoting motions and are particularly painful during hip rotation in the swing.

Trochanteric Bursitis

This is inflammation of the bursa over the outer hip, often due to repetitive stress. It causes sharp pain on the side of the hip, especially after walking the golf course or repeated swinging.

Other Golf Injuries

Though less discussed, other areas of the body can also be affected:

• Knee injuries: Twisting forces in the swing can strain ligaments or aggravate pre-existing arthritis.
• Neck strain: Poor posture and over-rotation can lead to neck stiffness or nerve impingement.
• Rib stress fractures: Though rare, these can occur from overuse or excessive swing force.

How Physiotherapy Helps With Golf Injuries

Physiotherapy addresses both the symptoms and root causes of golfing injuries. A physiotherapist will assess your swing mechanics, flexibility, and muscle imbalances to design a targeted recovery and prevention plan. Treatment often includes:

• Manual therapy
• Targeted exercises to improve muscle strength
• Guidance on posture
• Technique correction

For chronic issues such as arthritis or disc degeneration, ongoing physiotherapy can help maintain mobility and reduce pain.

What You Can Do at Home for Golf Injuries

If you’re recovering from a golf injury or looking to prevent one, there are several things you can do outside the clinic.

• Rest and ice: Apply this in the early stages of an injury to reduce inflammation.
• Stretching and mobility work: Regular flexibility exercises can improve your swing range and reduce stress on the joints.
• Strength training: Focus on the core, hips, and shoulders – essential regions for a controlled and powerful swing.
• Use of support gear: Wrist or elbow braces may help during recovery phases or in managing chronic conditions.
• Ergonomic checks: Ensuring your golf club suits your height and playing style can reduce the risk of strain.

Golf Injury Prevention

• To prevent golf injuries, focus on conditioning and technique:
• Always warm up before practice or play.
• Improve your swing mechanics with a coach.
• Gradually build up play time to avoid overuse injuries.
• Listen to your body; pain is a warning, not a badge of effort.
• Incorporate off-course training, such as yoga or pilates, to build balance and joint control.

Conclusion

Golf is a game of rhythm and controlled power which demands respect from your body. From shoulder pain to lower back strain and elbow injuries, the golf swing is a complex movement that can result in numerous injuries if ignored. On the green or recovering at home, take care of the muscles and joints that carry your game by knowing the signs and seeking prompt treatment.