3 Tips to Decrease Your Risk of Golf Injury

Golf is a sport of repeated motions that can lead to injury if you aren’t prepared. Injuries like back pain, knee pain, and tendinitis are common and cause for missing time on the green. Fortunately, you are able to mitigate the risk of enduring these injuries by preparing on and off the course. Here are a few tips you can follow to help prevent golf injuries:


With all the twists and turns in a golf swing, one way you can lower your risk of injury is by stretching. A light stretch will increase your range of motion and prepare you for the day ahead. Mayo Clinic provides a list of stretches for golfers to apply to their warmups. After your stretch, hit the driving range to further warm-up your golf swing.

Resistance Training

Since golf lacks the physical contact of other sports, some golfers miss the importance of strength training. Unfortunately, there is a misconception that strength can only help add power to your swing. In reality, adding strength decreases your chance of suffering an injury by making your ligaments, tendons, and cartilage stronger. Add strength training to your workout routine and aid injury prevention with full-body exercises like burpees and deadlifts.

Fix Your Swing

Having a safe and fundamentally-sound swing is the best way to reduce golf injuries. If you keep your motions fluid and avoid hacking away, chances are, you have a safer swing than most Weekend Warriors. One of the easiest way to walk off the course hurt is by using improper form. For step-by-step analysis on performing a safe swing, check out the four essentials of a golf swing here.

Set yourself up for a safe and fun experience by following these tips! You can take actions to make your body more resistant to injury by stretching and implementing resistance training. On the course, practicing a safe golf swing will significantly reduce injury possibility. With all this said, sometimes injuries do happen despite your best effort to avoid them. In that case, find a sports medicine physician to help develop your rehabilitation plan.

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Fundamentals of a Safe Golf Swing

To become a better golfer, you’ll need a more developed golf swing. It may seem obvious, but many people try to just hit the ball as far as they can without learning the fundamentals. A swing is a complex series of movements that if performed incorrectly can lead to poor results, or worse – injury! We’ve broken the golf swing into four parts:

The Setup

There are a few things you can do to make your setup safe. Hand, arm, and knee placement can all dictate a safe swing. You should feel comfortable prior to beginning your swing. Awkward setup may lead to an uncomfortable rest of your swing and potential injury.

  • Hands: Your hand positioning should allow your wrists to move freely
  • Arms: Your arms should be straight, but relaxed
  • Knees: Slightly bend your knees

The Backswing

Once you’ve readied your posture, it’s time to begin your swing. A key piece of information to keep in mind throughout your swing: you always want to keep your non-dominant arm straight. This means if you are right-handed, your left arm should remain straight as you bring your arms back. The opposite is true if you are left-handed.

Your body weight will drop to your back foot as you bring the club back until it is above your head and your shoulder nearly touches your chin. At this point, your spine and hips should be twisted with your wrists cocked at 90 degrees. Here, your backswing comes to an end and you transition into your downswing.

The Downswing + Impact

If you have completed a proper backswing, your club should be overhead and ready for the downswing. Keep your wrists cocked and transfer your bodyweight to your lead foot as you rotate your shoulders and hips. The club will swing downward and strike the ball as you release your wrists.

The Finish

Continue to rotate your spine, hips, and shoulder, and completely shift your bodyweight to your lead foot as you follow through your swing. Your back foot should rotate towards the target and be just barely on your toes. If you have rotated the rest of your body correctly, you should now be facing your target.

Now that you know the essentials of a golf swing, you are ready to start practicing! It will take some time to refine each step, but once you do, you will be a polished golfer with a safe swing.