How to Prevent Common Golf Injuries

If you’re an avid golfer, you know firsthand how physically demanding the sport can be, but most don’t consider injury prevention when they hit the links.  

While not as dangerous as other physical activities, golfing does present certain risks that can be minimized with the proper knowledge. Read on to learn how to tee off with confidence, knowing you’ve minimized your risk of injury. 

Understanding Golfer’s Elbow and Back Strain 

It may come as no surprise that golfing puts incredible strain on your back. Each time you swing, you twist your body and put pressure on your spine. This repetitive motion can lead to back strain and, if left untreated, could become a more serious issue. Fortunately, there are a few things you can do to reduce the strain on your back when golfing, including standing up straighter, using a narrow stance, and eliminating hip and spine tilt by turning as level as you can.  

Aside from back sprain, golfing can also cause issues with your elbow and shoulder. The repetitive motion and force of your swing can strain the ligaments in your elbow and lead to a condition called Golfer’s Elbow or medial epicondylitis. In particular, forceful wrist and finger motions strain the tendons that connect the forearm muscles to the inside of the elbow. Over time, these ligaments wear down and can cause discomfort or pain. Tennis elbow or lateral epicondylitis is a similar condition that instead affects the tendons on the outside of the elbow. Despite the name, tennis elbow is also common among golfers. 

How to Prevent Golfer’s Elbow and Other Injuries 

Techniques for preventing golf injuries are simple and can make your game much more enjoyable. Because the two most common golfing injuries, Golfer’s Elbow and Tennis Elbow, are caused by excessive force, flexing, and repetition, the best way to prevent them is with proper form and rest. Here are a few suggestions for avoiding golf injuries. 

Technique Adjustment 

Improving your golf swing technique can significantly reduce your risk of elbow injury. Using the proper form ensures you aren’t applying excessive force or twisting that could lead to back strain.  

• Grip: Ensure your grip is neither too tight nor too loose. A tight grip can increase tension in the forearm muscles, leading to strain in the elbow. 
• Swing: Working on your swing is a never-ending endeavor, but focusing on a smooth, fluid swing rather than a forceful, abrupt motion can put excessive stress on elbow joints. 
• Wrist motion: Minimize wrist flexion and extension during the swing. When you swing, your wrist should act more as a stable hinge than actively flexing or extending. 
• Posture and alignment: Stance and posture are some of the most essential aspects of golfing. Proper posture not only improves your game but reduces strain on your back and ensures a smoother swing, alleviating elbow strain. 

Working on your golf swing can be challenging on your own. Taking lessons from a PGA professional can have a significant impact on your game while helping to prevent injury. They can walk you through your form and technique and offer adjustments to relieve stress on your elbow and back. 

Strength and Flexibility Exercises 

Strengthening and stretching the muscles around the elbow and back can help improve resilience against injuries. Loosening up before a round or while you’re waiting for the next hole can significantly impact your game and risk reduction. 

Try doing wrist flexor stretches for your wrist and forearm. This involves extending your arm in front of you with your palm facing up. Gently pull the fingers back with the other hand until you feel a stretch in the forearm. To do a wrist extensor stretch, simply do the same motion, but with the palm down.  

To help prevent back strain, you can do either standing back extensions or torso twists. For the former, stand up straight with your feet shoulder-width apart. Place your hands on your lower back and gently push your hips forward, arching your back slightly and looking upward as you extend your spine. You can perform torso twists by extending your arms out to the sides and gently twisting your torso to the right and left, keeping your hips facing forward and allowing your head to follow the movement of your torso.  

Rest and Recovery 

Proper rest and recovery are vital in preventing overuse injuries like those commonly seen in golf. Incorporate rest days into your golfing schedule so your muscles and tendons have time to recover. Additionally, you can ice your elbow to help reduce swelling or pain after playing. Compression bands also offer support while playing and can reduce elbow strain. However, if you’re experiencing pain after every session, it may be time to consult a doctor for a more long-term solution. 

Medical Treatment for Golf Injuries 

Preventing injuries is one thing, but treating an existing injury is a bit more complicated. Depending on the severity, treatments like ice therapy, anti-inflammatory medications, physical therapy, or even injections could be necessary.  

If physical therapy, rest, and over-the-counter solutions prove ineffective at treating golfer’s elbow, platelet-rich plasma therapy or PRP, could help. PRP involves taking some of the patient’s blood, separating the platelets, and injecting those back into the patient at the area of diseased tissue. These platelets can help accelerate the healing of injured ligaments like those involved in golf injuries.  

If you’re looking for a specialist or have questions specific to golf injuries or PRP therapy, you can schedule a consultation by visiting us online or giving us a call at (212-737-3301)!