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Golf and Injuries: How to Play Safely and Improve Performance

Golf is a sport of precision and concentration, but also of repetitive movements that can put a strain on muscles and joints. A seemingly simple action, such as hitting the ball, can become a risk factor without proper preparation.

Whether you're a beginner or an experienced player, understanding the most common injuries and how to prevent them will help you improve your game and protect your body. Let’s explore the most frequent risks and the best strategies to avoid them.

The Most Common Golf Injuries: What Are They and How Do They Happen?

The golf swing is a technical and highly repetitive motion involving a wide range of rotations that significantly stress muscles and joints. On average, a golfer makes around 55 full swings during an 18-hole round, not counting those performed during practice. This repeated strain is one of the main risk factors for injury development.

Although golf is not considered a contact sport, certain injuries are particularly common among players. The most affected areas include the lower back, elbow, shoulder, knees, feet, and ankles.

Lower Back Injuries

The golf swing places significant pressure on the lower back, with forces that can reach up to eight times the body weight. The combination of flexion, rotation, and lateral bending of the spine during impact can overload the joints, increasing the risk of pain and injury.
Golfers with limited hip mobility—often due to previous lower back pain—tend to compensate with their back, exposing it to additional stress. The most common injuries include:

  • Lumbar sprains and strains, caused by abrupt or repetitive movements.
  • Herniated discs, resulting from constant pressure on the intervertebral discs.
  • Stress fractures, more frequent among players who log many hours on the course without proper physical preparation.
  • Joint restrictions, which can reduce movement fluidity and hinder performance.

Elbow Injuries

In golf, the elbow is particularly prone to inflammation due to the repetitive swing motion. The two most common conditions are:

  • Medial epicondylitis (golfer’s elbow), caused by overuse of the muscles and tendons on the inside of the elbow.
  • Lateral epicondylitis (tennis elbow), affecting the outer part of the elbow and often triggered by tension during ball impact.

Both issues stem from intense wrist use and the high level of control required in the swing and follow-through.

Shoulder Injuries

Shoulder injuries in golf are often the result of repetitive movements and overload, affecting the lead shoulder three times more often than the trailing one. Older golfers are especially vulnerable to degenerative conditions of the rotator cuff or shoulder joint.

The combination of rotation, force, and speed during the swing can lead to various injuries, including:

  • Subacromial bursitis: inflammation of the subacromial bursa, causing pain and swelling in the shoulder due to fluid buildup.
  • Impingement: compression of tendons and joint structures, resulting in pain and reduced mobility.
  • Rotator cuff injuries: strains or tears in the muscles and tendons stabilising the shoulder.
  • Biceps tendinopathy: inflammation of the biceps tendon, with pain in the front of the shoulder.

Knee Injuries

Like the lower back, the knees are particularly susceptible to repetitive stress and compensatory movements caused by limited hip mobility. If the hips are stiff during a swing, the body may force excessive rotation through the knee, increasing the risk of injuries such as:

  • Knee arthritis: a result of progressive cartilage wear, which can lead to pain and reduced mobility over time.
  • Anterior cruciate ligament (ACL) injuries: caused by sudden or repetitive twisting motions.
  • Meniscus tears: due to constant compression and rotation of the joint, especially common in golfers who play frequently.

Foot and Ankle Injuries

Golf demands balance, stability, and a solid base of support for every swing. However, prolonged and repetitive use can lead to inflammation and overload, causing some of the most common injuries:

  • Plantar fasciitis: heel pain caused by inflammation of the plantar fascia.
  • Achilles tendinitis: pain behind the ankle or along the calf, due to repetitive stress on the Achilles tendon.
  • Peroneal tendinosis: swelling and pain along the outer part of the ankle.
  • Posterior tibial tendinosis: inflammation in the inner foot, often in the arch, which can affect step stability.

Acute ankle injuries are less common but can occur with sprains—such as during movement between the tee box and bunkers.

How to Prevent Golf Injuries

To reduce the risk of injury and improve your performance on the course, follow these tips:

  • Practice your swing regularly to perfect the motion and reduce joint stress.
  • Alternate activity with proper rest periods to avoid muscle overload.
  • Always start with a proper warm-up, including stretching exercises.
  • Stay hydrated to support muscle function and prevent cramps.
  • Take lessons from a professional to improve technique and avoid poor movement patterns.
  • Be mindful of your surroundings, such as uneven terrain.
  • Protect your skin from sun exposure with appropriate sunscreen.
  • Strengthen muscles around the knees and shoulders to improve stability and resilience.
  • Recover properly after each round with stretching and muscle relaxation techniques.
  • Maintain a balanced lifestyle with a solid routine of fitness, nutrition, and rest.
  • Use equipment that is appropriate and well-fitted to your body.

How to Prevent Golfer’s Elbow

Golfer’s elbow is one of the most common injuries in golf, caused by overloading the inner part of the elbow. This issue presents as pain and inflammation, which can radiate down the forearm and compromise grip and club control.
To prevent it, follow these recommendations:

  • Perform stretching exercises for forearm muscles before and after playing.
  • Strengthen your muscles with targeted wrist and forearm exercises.
  • Use proper technique to avoid excessive strain on the elbow.
  • Apply ice in case of pain or swelling and ensure adequate rest.

Ignoring the problem can worsen the condition and extend recovery time. If the pain persists, it’s essential to consult a doctor for a thorough assessment.

If an injury is keeping you from enjoying golf, our Orthopaedics specialists are ready to help—from diagnosis to rehabilitation.