Golf in Georgia…It’s kinda a thing! - How to Prevent Golf Injuries and Improve Your Game with Physical Therapy

By Lauren Sok, PT, MPT | Owner, Functionize Health and Physical Therapy

Golf is a game of precision, power, and repetition, but without proper mobility, strength, and mechanics, you risk developing common injuries. Whether you’re an amateur golfer or a seasoned pro, prioritizing injury prevention can help you stay on the course longer and improve your swing.

We'll cover the most common golf injuries we see in our office, practical ways to prevent them, and how physical therapy can enhance your performance and keep you pain-free.

Common Golf Injuries and Their Causes

Many golf injuries develop from overuse, poor swing mechanics, or lack of flexibility. Some of the most common injuries include:

• Low Back Pain: The rotational forces of a golf swing can strain the lower back, leading to stiffness or chronic pain.

• Golfer’s Elbow (Medial Epicondylitis): Repetitive stress on the forearm muscles causes inflammation on the inside of the elbow.

• Rotator Cuff Injuries: Shoulder instability, impingement, or tears can result from the high demands placed on the upper body.

• Knee Pain: Twisting motions and weight shifts during a swing can stress the knees, especially for golfers with pre-existing conditions.

• Wrist and Hand Injuries: Excessive gripping and impact forces can lead to tendonitis, sprains, or even fractures.

Prevent Golf Injuries with Strength and Mobility Training

Preventing golf injuries starts with proper mobility work, strength training, and warm up routine. Follow our physical therapy-backed tips and exercises to improve your swing and stay pain-free.

1. Improve Mobility for a Better Golf Swing

A smooth, powerful swing requires flexibility in your hips, thoracic spine, and shoulders. Limited mobility forces other areas like your lower back to compensate, increasing injury risk.

Try this: Incorporate thoracic spine rotations, hip openers, and shoulder mobility exercises into your routine.

2. Build Strength to Enhance Stability

Strong core, leg, and shoulder muscles provide the foundation for a powerful and injury-free golf swing. Strength training can improve your ability to generate force while protecting your joints.

Try this: Add rotational core exercises (Pallof presses, Russian twists), lower-body strength drills (lunges, squats), and shoulder stability exercises (resisted external rotations) to your workouts.

3. Warm Up Before You Play

A proper warm-up primes your muscles and joints for the demands of golf, reducing injury risk and improving your performance.

Try this: Perform dynamic stretches, bodyweight squats, and gentle trunk rotations before hitting the course.

4. Focus on Proper Swing Mechanics

Physical limitations can contribute to persistent swing faults that affect both performance and injury risk. Our physical therapists can assess your movement patterns and correct any inefficiencies. 

3 Common Swing Faults and How to Fix Them

Below are three common swing faults and how they can be addressed with targeted exercises:

• Early Extension at Impact

  • Cause: Limited hip rotation, weak glutes, and poor pelvic control.

  • Fix: Strengthen core and hips, improve hip rotation flexibility, and maintain setup posture through the swing.

• Reverse Spine Angle

  • Cause: Tight lats, limited trunk and hip rotation, and poor core control.

  • Fix: Stretch lats, increase spinal flexibility, and improve core stability for better posture during the swing.

• Over the Top in the Downswing

  • Cause: Weak core stability, poor balance, and limited hip and trunk rotation.

  • Fix: Strengthen core and hip muscles, improve single-leg balance, and increase rotational mobility.

Optimize Your Golf Performance and Stay Pain-Free

Most golfers prefer to maximize their practice time on the course rather than in the gym, but incorporating targeted strength and flexibility exercises can help prevent injuries and enhance performance. Many common golf-related issues, including back, hip, knee, and shoulder pain, stem from limited mobility and muscle imbalances. By integrating mobility work, strength training, a warm up, and proper swing mechanics into your routine, you can reduce injury risk, improve your game, and enjoy golf pain-free. If pain or stiffness is limiting your performance, a physical therapist can help you move better, swing more efficiently, and stay on the course longer.

Want to improve your golf swing and prevent injuries? Schedule a consultation with our physical therapy team today at 404-907-4196 or [email protected]! Mention this ad to get a personalized assessment for $99.