How to Avoid Common Golf Injuries

Despite the heat, you're probably still dreaming of the golf course—the smell of the grass, the sound of your club making contact with the ball. But while golf is a great way to exercise, it can come with injuries if you're not prepared to take your first swing. Here are three of the most common injuries golfers experience and ways to avoid them before they cramp your style.

Back Injuries

One study estimated that 54% of golf-related injuries involved lower back pain. Even professional golfers have had to sit out of tournaments due to this issue. That's because the twisting motion of golf swings—and spending long hours in a bent position to take shots—can cause minor strains to severe injuries.

Common causes of golf-related back injuries include over-swinging and poor posture, which can result in lumbar strains, herniated discs and even spinal arthritis. However, there are ways to prevent back pain, such as stretching before and after playing, strengthening your core muscles (lower back, hips, pelvis, and stomach), wearing appropriate golf shoes, maintaining good posture and swinging properly.

Hand and Wrist Injuries

Injuries to the hands, fingers and wrists often occur due to the repetitive, high-speed nature of golf swings. Tight or improper grip, striking a rock or root and poor swing mechanics also can lead to wrist and hand injuries. Some common injuries include carpal tunnel syndrome, tendonitis, sprains and even a broken bone at the base of your hand beneath the pinky finger.

Learning the proper grip can minimize the impact swings have on your wrists. However, before you start a round, it is important to stretch your hands, arms and wrists before taking a few practice swings. Investing in quality clubs and grips can also minimize impact vibration and prevent you from gripping your clubs too tightly.

Shoulder Injuries

You're not alone if you have ever felt shoulder or arm pain after a few hours on the golf course. A common ailment among golfers is rotator cuff pain, which, like hand and wrist injuries, can be caused by poor swing mechanics, hitting a root or rock, taking deep divots and general overuse. Repetitive motions like swinging a golf club can cause tendinitis, bursitis, and rotator cuff tears.

However, avoiding such injuries includes getting coached on proper swing technique, engaging in shoulder-strengthening exercises and avoiding overuse. For example, if your shoulder begins to hurt during golf, stop playing and avoid carrying your bag with that shoulder.

We want you to be pain-free on the course and hope you hit your shots long and straight. When you swing, remember to stand with your feet shoulder-width apart, your knees slightly bent, and your spine mostly straight. Fore!

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