Trevor Ng
Despite being a low-impact sport, golf injuries are common and often caused by poor mechanics or overuse. The golf swing is a complex movement that involves the entire body, and if performed incorrectly, it can place unnecessary strain on the muscles. The most common injuries are sprains and strains, which can lead to inflammation in joints, muscles, or connective tissue. Other common injuries include wrist problems, elbow tendinitis, and lower back pain. Many golfers also experience hip injuries and pain, such as trochanteric bursitis and labral tissue problems. To prevent injuries, golfers should focus on improving their strength, mobility, and flexibility, especially in the hips, back, ankles, neck, and shoulders.
| Characteristics | Values |
|---|---|
| Common injury areas | Lower back, shoulder, elbow, wrist, hip, ankle, neck |
| Common injuries | Sprains, strains, inflammation, carpal tunnel syndrome, tendinitis, bursitis, impingement injury, golfer's elbow, tennis elbow |
| Causes | Poor mechanics, overuse, lack of mobility, flexibility, or strength, incorrect form, lack of warm-up, improper club grip |
| Prevention | Stretching, strengthening exercises, flexibility exercises, rest, physiotherapy, correct form, stability, core strength |
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Elbow injuries
Golf may be a leisurely, low-impact activity, but it can still lead to injuries. The golf swing is a complex movement that utilises the entire body in a coordinated fashion, and when repeated frequently, can result in injury. Upper limb injuries are common due to their role in linking the fast-moving golf club with the power-generating torso.
The one-sided, forceful rotational action of a golf swing puts a great deal of strain on the elbows. Elbow injuries are among the most common golf-related injuries. The tendons that attach your forearm muscles to the elbow joint can get stretched, pinched, or torn as a result of overuse. The elbow tendons can also be damaged by the club striking the ground or a solid object.
Golfer's elbow (medial epicondylitis) is a painful overuse injury that causes inflammation of the muscle on the inside of the elbow. It occurs when the tendons on the inside of the elbow joint become inflamed due to repetitive strain. The most common symptoms include inner elbow pain, pain in the inside of the forearm, stiffness, and weakness. The pain from golfer's elbow runs from the bony point of the elbow into the forearm.
To prevent golfer's elbow, it is important to minimise the load and stress placed on the elbow area. Using proper equipment and maintaining a proper swinging form will also help prevent injury. Beginners and older golfers should pay particular attention to their grip size and position, as incorrect grip can lead to elbow pain. Oversized, soft grips can help reduce compressive forces and pressure when holding a club.
If you are experiencing elbow pain, rest the elbow until the pain is gone. Ice the elbow and take non-steroidal anti-inflammatory drugs to reduce pain and inflammation. Stretching exercises can also help reduce muscle soreness and aid in injury prevention.
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Wrist injuries
Although golf is a low-impact sport, it can still cause injuries, especially in the wrists, which are an integral part of the game. The golf swing is a complex movement that utilises the whole body and, when repeated frequently with incorrect form, can result in injury. The wrist provides the penultimate link in the kinetic chain of the golf swing, and the lead wrist is the second most common site of injury in professional golfers, with an incidence as high as 30%.
A single-event injury can occur when the club accidentally hits the ground, causing a sprain. A sprain is an incomplete injury to a ligament in the wrist, which can cause pain, popping, swelling, bruising, and loss of grip strength. The stretched or torn ligaments can also result in instability.
To prevent wrist injuries, golfers should ensure they warm up and stretch before playing, gradually increase the length and intensity of play, and strengthen their upper body and core muscles. It is also important to have a good grip and swing technique, and to ensure you are using properly fitting golf clubs.
If you are experiencing wrist pain, it is recommended that you seek the opinion of a sports physiotherapist or sports physician, who can assess the anatomy and movements of your wrist to determine the cause of the pain and recommend a course of treatment.
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Back injuries
Although golf is a low-impact sport, it can still cause injuries, especially to the back. Back pain is one of the most commonly reported injuries among golfers, which is not surprising given the constant rotational movement involved in the golf swing. Several epidemiological studies have confirmed that lower back pain stemming from golf accounts for approximately 18% to 54% of all documented issues. The golf swing is a complex, total-body movement that, when repeated frequently, can result in injury. The one-sided, forceful rotational action of a golf swing puts great strain on the lower back.
The most common causes of lower back pain in golfers include muscle strain and ligament sprain, where the muscles and ligaments of the back are stretched, leading to pain, inflammation, and muscle spasms. Disc injuries can also be exacerbated by the golf swing, with disc degeneration, herniated or ruptured discs vulnerable to the repeated motion of a golf swing. Lumbar strains, or "myofascial injuries," are another way to describe low back pain, and they result from excessive strain on the muscles. Disc herniations are painful injuries involving the vertebrae and the cushioned pads that move out of position between the vertebrae. Accidents, such as falls and golf cart accidents, can also cause back injuries.
To prevent back injuries, golfers should ensure they warm up before playing and regularly check their swing mechanics to see if adjustments need to be made. It is important to not slouch while playing and to practice swings with both dominant and non-dominant hands, as an imbalance in trunk rotation can lead to lower back injuries. Golfers should also minimize over-rotation and avoid carrying golf clubs unless using a double-strap or backpack-style bag. Playing moderately and taking breaks will also help the body recover more quickly.
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Shoulder injuries
Although golf is often perceived as a leisurely, low-impact sport, it can be demanding and result in injuries, usually from overuse, poor technique, or incorrect form. The golf swing is a complex movement that requires a synchronised effort of muscle strength, timing, and coordination to generate high club-head speeds, often exceeding 100 mph. This complex movement can put a lot of strain on the upper body, particularly the lower back and shoulders.
The shoulder is a commonly affected site, with the lead shoulder, or the left shoulder in a right-handed golfer, especially vulnerable to injury. The act of swinging can place a large amount of stress on the shoulder's surrounding muscles, connective tissue, and tendons. This stress on the shoulder is partially due to the limited pelvic rotation that occurs during the swing. With repeated use, the resulting damage to the shoulder components can lead to injuries such as rotator cuff tears, which are rips in the muscles that help stabilise the shoulder joint. Other common shoulder injuries in golfers include subacromial impingement, acromioclavicular arthrosis, glenohumeral instability, and glenohumeral arthrosis.
Shoulder instability is another common golf injury, where the ball of the shoulder joint shifts partially or completely out of the socket due to excessive stretching or tearing. In some cases, shoulder surgery is recommended to tighten stretched ligaments and restore joint stability. However, most patients with shoulder injuries will respond to non-surgical treatment, including rest, pain medication, and a structured program of physical therapy. For example, the Gobezie Shoulder Institute offers a "Five-Week Interval Golf Program," a progressive rehabilitation program to help patients return to playing golf after a shoulder injury or surgery.
To prevent shoulder injuries, golfers should focus on maintaining mobility and stability in their joints and muscles. This can be achieved through stretching, strengthening, and flexibility exercises for the elbows, wrists, hips, and shoulders. Additionally, it is important to address any underlying issues with mobility, flexibility, or strength that may be contributing to incorrect form during the swing.
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Hip injuries
Although golf is often considered a gentle, low-impact sport, it can still lead to injuries, especially in the hips. The golf swing is a complex movement that requires the whole body to coil from the ankles to the neck and then unwind to strike the ball. This movement can put a lot of strain on the hips, especially with repetitive swings and incorrect form.
Some common hip injuries experienced by golfers include Trochanteric bursitis, which is the inflammation and swelling in the bursa on the outer part of the hip joint, and labral tissue problems, which involve pinching, straining, or tearing of the cartilage that holds the hip joint together. Stress fractures of the hip are another concern and may require surgery, even in young golfers.
To prevent and treat hip injuries, it is important to focus on strengthening the hip joint and maintaining mobility. This can be achieved through stretching, strengthening, and flexibility exercises. Proper stretching before and after golfing can help prepare the muscles for activity and relieve tension afterward. Additionally, maintaining core strength and evaluating swing mechanics can help improve technique and reduce the risk of injury.
If you are experiencing hip pain due to golfing, it is recommended to take a break from playing and follow the RICE method of rest, icing, compression, and elevation. Seeking professional help from a doctor or physical therapist can also aid in diagnosing and treating hip injuries effectively.
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Frequently asked questions
Golf is a low-impact sport, but injuries can occur due to poor mechanics or overuse. The most common golf injuries are sprains and strains, which can lead to inflammation in joints, muscles, or connective tissue. Other common injuries include:
- Golfer's elbow: This is an overuse injury that results in pain and inflammation of the tendon on the inside of the elbow.
- Tennis elbow: This is an overuse injury that results in pain and inflammation of the tendon on the outside of the elbow.
- Wrist problems: These can be caused by overuse, not warming up properly, or failing to build up the forearm muscles.
Golf injuries usually result from improper mechanics in the swing. Poor form is often due to a lack of mobility, flexibility, or strength in key areas of the body. The golf swing is a complex movement that involves the entire body, and if performed incorrectly, it can place unnecessary strain on the muscles.
To prevent golf injuries, it is important to warm up before playing and stretch and strengthen the muscles in the wrists, elbows, and shoulders. It is also crucial to address any underlying issues, such as a lack of mobility or strength, that may be contributing to poor form. Additionally, maintaining a mix of physical activities can help keep your joints mobile and your muscles strong, reducing the risk of injury.
