Golf Injuries
The three basic golf motions – take away, down swing and follow through – require unnatural and complicated arc movements of your neck, shoulders, arms and lower back. Most injuries occur in the down swing motion.
In general, professional golfers suffer from chronic hand fatigue injuries due to the repetitive strain on the muscles, tendons or ligaments, while amateurs are more likely to experience acute injuries in the wrist and lower back.
Shoulder injury during the swing
The take away and down swing motions require co-ordination of the shoulders and various muscle groups. Amateur golfers may injure muscles around the shoulders if their joints and muscles are not kept stable while making a full swing. Due to improper posture or technical mistakes, the golfer may hit the grass with the club, which can tear the shoulder muscles or even dislocate the shoulder joint.
Arm injuries from striking the ground
Even professional golfers may miss the ball and hit the ground. Besides a possible shoulder injury, the force of hitting the ground may affect tendons and ligaments in the arm and cause a serious contusion.
Advanced golf players are not exempt from muscle, tendon and ligament fatigue resulting from repeated swinging, which can strain the whole body as all the force is concentrated on the wrist. The finger joints and tendons may also be injured. A syndrome known as Trigger Finger may be caused by repeated club grip and swings.
Elbow injuries from repetitive motion
Repeated swings require repetitive muscle extensions and contractions. Together with the speed and force of swinging, this repetitive motion can cause inflammation in the tendon of the medial epicondyle of the humerus at the elbow joint, commonly known as Golfer's Elbow. There may be a pressing pain in the affected area, and lifting heavy objects or twisting a towel will be extremely painful.
8x Force Strains the Lower Back
A golf swing can generate a compressive force on the spine equivalent to eight times a person’s body weight. Professional golfers, through consistent muscle-strengthening and conditioning, are generally less prone to lower back injuries. In contrast, amateur and older players – especially those who skip proper warm-ups –are more vulnerable due to reduced flexibility and weaker core muscles.
A powerful swing is not just about brute strength. Poor swing mechanics can lead to muscle strains or, in more severe cases, herniated intervertebral discs. Repeatedly swinging from only one side of the body can cause uneven compression on the spinal joints, leading to muscular imbalances and spinal fatigue. Over time, this can contribute to degenerative spinal conditions or sciatica.
Aging players and knee injuries
Although golf involves relatively limited lower limb movement, older players face a heightened risk of soft tissue and ligament injuries in the knee joints. Age-related degeneration – such as weakened kneecaps, reduced muscle stability and less flexible tendons and ligaments – can make it difficult for elderly golfers to withstand the rotational forces generated during a swing. This lack of resilience increases the likelihood of strain or injury, particularly in the knees, which play a crucial role in maintaining balance and absorbing torque throughout the swing.
Prevention of Golf Injuries
With a good musculoskeletal system, professional golfers can focus on preventing upper limb and back fatigue to protect themselves from golf-related injuries.
Playing in an open area under the sun, golfers are at a greater risk of sunstroke, heat exhaustion and sunburns. Golfers are advised to wear a wide-brimmed cap, long-sleeved clothes and sunscreen and drink plenty of water.
Beware of anyone standing nearby while swinging the club, getting too close to other golfers teeing off and getting hit in the head by standing at the warning line in the rear area of the driving range.
To prevent fatigue and injury caused by poor posture and repetitive motion, golfers should incorporate regular body conditioning into their routine. Strengthening the deep core muscles – especially those supporting the spine – is essential for maintaining stability and reducing strain during swings.
A simple yet effective exercise involves the following steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core by gently contracting your lower abdominal and pelvic floor muscles.
- Breathe normally and hold the contraction for 10 seconds.
- Relax, then repeat the cycle 10 times.
To ensure proper engagement, place a hand on your lower abdomen. You should feel the muscles tighten without holding your breath or tensing other areas. These deep core muscles act like a natural brace, helping to stabilise the lumbar spine and maintain balance throughout the swing.
Many people have stiff thoracic spines and tight muscles around the back of the shoulders. This limited mobility often forces them to over-rotate their lumbar spine during a golf swing, significantly increasing the risk of lower back injuries.
Hold the golf club horizontally behind your back. Turn your upper body slowly from right to left, and vice versa. Relax the joints between the upper and lower back.
Stand against the wall. Place a towel at the thoracic spine. Stretch your shoulders and arms backwards to extend the tensed thoracic spine and chest muscle.
For professional golfers, the tendons around the elbows are particularly vulnerable to fatigue due to the repetitive forceful nature of their swings. Amateur players, on the other hand, are at even greater risk of developing conditions such as golfer’s elbow (medial epicondylitis) or tennis elbow (lateral epicondylitis), often caused by improper technique or weaker tendon strength.
Strengthening the elbow tendons and maintaining their flexibility can be achieved through regular conditioning exercises, proper warm-ups and attention to swing mechanics. These can significantly reduce the risk of tendon strain and improve overall arm endurance.
Hold a dumbbell of appropriate weight with your palm facing downwards. Then slowly lift your wrist several times to strengthen the muscles on the dorsal side of the elbow. You can also train the muscles on the palmar (underside) by lifting a dumbbell with your palm facing upwards.
Straighten your arm with your hand facing forward. Stretch the extended hand backward with the other hand. You can relax the muscle groups in your forearm by repeating the stretching with the hand pointing downwards.
Clench an elastic ball with your fingers and then relax. Repeat the action to strengthen the elbow tendons.
Golfers can wear protective gloves while practising swings to stabilise the elbow tendons with reduced stretching. Kinesiotex tape can also be applied on the injured area to strengthen and adjust the muscles, ligaments and tendons. This elastic waterproof tape allows ventilation so it does not affect your performances.