How To Avoid Injuries When Playing Golf


Let’s face it, we’ve probably all faced a battle to finish 18 holes because we feel some sort of ache or pain in our bodies. Whether it be a sore shoulder or aching feet, golfers are prone to experiencing some aches, pains, and injuries at some point in their golfing journey.

Like most sports, injuries are part and parcel of playing the sport. However, that doesn’t mean we should expect pain and discomfort when we play. To avoid injuries ruining your game and the fun you have on the course, it is important to understand the different injuries you might experience and how to avoid them.

That’s what we’re going to cover for you today. In this post, we’re going to talk about the most common injuries golfers experience and how you can avoid them. If you want to stay in perfect shape on the course, keep reading.

It’s also worth noting that we cover other golf-related topics that you can benefit from over at

What Are The Common Injuries Associated With Golf?

Before we look at how you can avoid injuries on the golf course, it’s probably a good idea to understand the common injuries you might encounter. The most common injuries golfers experience tend to occur in the upper body, core, and lower body.

We’ve listed some of the injuries golfers experience in these parts of the body below!

Lower Body

1. Ankles – Twisting and turning can put pressure on a golfer’s ankle joints.

2. Feet – The amount of walking a golfer does on a golf course can be hard on their feet.

3. Knees – Your knees twist and turn with every swing. Sore or injured knees will struggle to cope with the power that passes through them.


1. Pelvis – If a golfer doesn’t have good pelvic rotation their body will overcompensate. This will put more strain and stress on the body, potentially causing injury.

2. Lower Back – Golf movements are fast and powerful. This can put the lower back under an incredible amount of pressure.

3. Tight Hamstrings – Tight hamstrings can lead to muscle fatigue, soreness, and even back pain.

Upper Body

1. Rotator Cuff – Stiff shoulders can put the muscles under pressure. This can lead to soreness when you swing.

2. Wrist Injuries – A lack of power and strength in the wrist can lead to injury when you strike the ball hard. The amount of shock produced will make it feel like you’re hitting a rock.

2. Elbows – It isn’t uncommon for golfers to suffer from a golfer’s elbow.

Marina Mazatlan Golf Course (Photo: Marina Mazatlan)

How To Avoid Golfing Injuries

Now you know more about the injuries golfers experience, we can show you how to avoid them. To do this, we’ve listed things you can do before your round of golf and during it.

Before You Start Your Round

Doing the following things before you play will reduce the chances of any injuries.

1. Don’t forget to stretch – We probably sound like a broken record but stretching regularly before you play any sports increases flexibility, which massively reduces the chance of any injuries.

2. Increase muscle strength – You don’t need to bulk up but you should focus your training on the right strength training exercises so that you can increase the strength of your muscles.

3. Improve your endurance – Spending all day walking on the golf course isn’t easy. Therefore, you should get into the routine of walking and jogging regularly, so you’re ready for a full day of golfing.

4. Stick to a good posture – Most golfing injuries occur from an incorrect posture. Simply maintaining the correct posture will help you avoid any injuries. You could always ask your playing buddy to keep an eye on this for you.

5. Wear the right shoes – Always wear the correct footwear to play golf. This will help you keep your posture, stay comfortable, and avoid any unnecessary falls.

6. Don’t overswing – Until you’re comfortable with your swing, be patient. Overswinging can hurt your lower back.

On The Golf Course

1. Always warm up – You should never hop straight onto the golf course and play. Warming up with a collection of decent stretches will warm your muscles up, make them more flexible, and reduce the risk of any injuries.

2. Start slow – If you haven’t played golf in a while, start slowly to give your body the chance to get used to it again.

3. Play with a smooth and consistent technique – If your swing technique is off, you run the risk of putting too much pressure on certain muscles. Use your playing buddy or a coach to get used to a smooth and consistent swing.

Final Thoughts

There you have it, everything you need to know about avoiding injuries on the golf course. The advice we’ve given you will massively reduce the risk of injury before, during, and after you play golf.

If there is one thing we would say more than anything else, it would be to always warm up before you play. This is by far the most effective way to avoid injuries when playing golf.

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