By: Parker Hirsch, PT, DPT, FAS, Clinic Director Spooner Anthem

Did you know that 40% of amateur golfers and 60% of professionals experience injuries? Considering the average golfer takes about 20,000 swings a year, it’s no wonder injuries are common. As we age, the risk of injury increases, making it crucial to know how to prevent them, so golfers can keep enjoying the game for years to come.

If you’re passionate about golf and want to avoid injuries while improving your game, this blog post is for you. Whether you’re an amateur or a seasoned pro, understanding how to stay injury-free is essential for maintaining your performance and enjoyment on the course.

Common Golf Injuries

The most frequent injuries in golf occur in the spine, shoulders, and elbows. These areas endure significant stress during a swing, leading to issues such as low back pain, rotator cuff injuries, and golfer’s elbow.

Spine Injuries: The force exerted on your spine during a swing can be as high as 6,100 newtons, almost as much as a D1 lineman hitting a sled! This intense pressure, especially during the rotational movement of a swing, can lead to significant spinal issues.

Shoulder Injuries: Rotator cuff degeneration is common, particularly among older golfers. The shoulder’s extensive range of motion during a swing puts it at risk, especially if there’s limited thoracic mobility or poor trunk and hip dissociation.

Elbow Injuries: Golfer’s elbow and tennis elbow are frequent in younger golfers who tend to grip the club tightly and swing hard. These conditions affect the tendons on either side of the elbow and can be quite painful.

How to Prevent Golf Injury

Preventing injuries is all about preparation and proper technique. Here are some key strategies to keep you on the course and out of pain:

1. Swing Mechanics: Pay attention to your posture and movement during a swing. Poor mechanics can lead to increased stress on various joints, so ensuring your technique is right is essential. Have a certified physical therapist who has experience in golf mechanics take a look at your swing, and use feedback from advanced camera systems to analyze and improve in real time. If you are a golfer in the Anthem, you can utilize both Spooner Anthem and iSwing to help!

2. Minimize Overuse: While practicing is important, overdoing it can be detrimental. Avoid hitting too many balls in one session – quality over quantity is key.

3. Warm-Up Routine: A good warm-up can make a significant difference. Click here to view a golf-specific warm-up routine that you can do right at the course with minimal equipment.

4. Get checked out by a physical therapist: To further prevent injuries, consider getting screened for risk factors like limited hip rotation, poor trunk and hip dissociation, and rotator cuff strength from a certified physical therapist. These screenings can identify potential issues before they become serious problems.

5. Sport Training: A strong, well-conditioned body is less prone to injury. Incorporate a balanced training program that includes upper extremity, mobility, cardio, and leg exercises. Here’s a simple three-day training schedule to get you started:

Spooner offers Golf training tailored specifically to the mechanics of Golfers, learn more here

Golf Can Be a Lifelong Sport, If Handled with Care!

Golf is a fantastic sport that can be enjoyed throughout your lifetime, but it requires attention to detail when it comes to injury prevention. By focusing on proper swing mechanics, avoiding overuse, and maintaining a strong, flexible body, you can reduce your risk of injury and enjoy the game.

Happy golfing!

To contact Parker Hirsch, Clinic Director of Spooner Anthem, visit Spooner Anthem

Request an appointment to see a Spooner physical therapist today!