Golf Injury Clinic

City Physio’s Golfing Guide to Staying Injury Free

If you have ever found yourself struggling with a sore shoulder for the back 9 or complaining of painful feet during or after your game, then this blog is for you.  Where a casual observer may see golf and think of it as a walking the park, here at City Physio we understand the physicality of golf. From recognising the golfing swing to be one of the most complex biomechanical skills in sport to the sheer distance covered over 18 holes, there is more to golf than just hitting a ball. Between these kilometres covered in a game and the repeated swinging action throughout 18 holes golfers, like any other athlete, are susceptible to injuries.

What Golf injuries do we see?

Even though golf is considered a low impact sport it is associated with a range of injuries.  The majority of these relate to poor technique, overuse, or a combination of the two.  By far the most common injury sustained in golf is to the lower and middle back.  Elbow injuries follow as the next most common, with a range of ailments affecting the shoulder, wrists, hips, and lower limb thereafter.

Back pain and golf are synonymous.  Even many of the pros have suffered from back pain affecting them in competition resulting in losses and even extended periods off the course.  Repeated flexion and rotation tasks put a heavy burden on the back.  Both the discs and the facet joints of the back can become irritated when they are loaded excessively.  In most cases this occurs because of poor core stability and playing the ball out of a neutral spine position.  Fix these and your risk of back pain will drop substantially.

Elbow injuries are all about biomechanics.  Whether you are rolling your wrists in the swing, gripping the club too tight or repeatedly impacting the club on hard ground during your game, these forces are going to track up to your elbow.  The more your elbow cops these forces the more the tendons around the elbow are going to deteriorate and tendinopathies form.   Workload is the other big contributor.  Rapid changes to the amount of golf you are playing shock these muscles groups.  To avoid most of these issues, customise your grip, adjust your workload and get into a routine with your playing and practice. Your body will love it and so will your handicap!

Hip and lower limb injuries generally fall into the same categories.  Left sided hip and knee injuries in right handed golfers are common and are associated with tight hip flexors, groin and quad muscles with a weak glute. Too many patients we treat in the clinic work in desk jobs and head straight from there to the course.  Without a strong foundation from good glutes, the hip and lower limb are vulnerable to compromise with each stroke and each kilometre walked in a game.  Developing good gluteal strength will sure up that hip and knee and leave you ahead of the pack.

Top three Recommendations for avoiding a Golf injury

• Good posture is good for your game.
  • Stand with feet shoulder width apart, bend your knees slightly and make sure they are in line with your second toe. Keep your back in “neutral”, you should maintain your lower back curve and avoid hunching over the ball. When you do rotate to strike the ball most of your movement should come from your hips
• Don’t overswing
  • So many overuse injuries come about by working harder than you must. Swinging too hard and too fast are a quick way down this path.  Let your ball and club do the work! Relax, find your tempo and rhythm, and keep it consistent.
• Share the load
  • A safe and effective golf swing is the product of multiple muscle groups working in sequence.  You generate the power of your golf swing starting in your ankles and accumulating through your body as you rotate into your back swing.  If one joint or muscle group is overburdened during this process, they are susceptible to injury.  Golfer’s elbow is a great example of this seen where there is too much reliance on the wrist during the swing

Golf day musts to keep your body out of Hazards

• Warm up – the golf swing is a complex movement! Don’t expect to be able to step onto the course and shoot an eagle.  Each muscle group should be mobilised and activated before you first swing, so get in the routine of getting the body moving with some “go to” drills before tee off
• Keep limber – Stiffness is the gate way to injury.  Stretch before you play and work on that flexibility during the week when you are away from the course.  That extra range of motion with enhance your swing whilst also preventing those muscles overloading after a big day on the course.
• Lift and carry your clubs correctly – The last thing you want is to pull your back or damage your shoulder before you’re even on the course.  Lift your clubs with a straight back and the force in your legs. 
• Choose good footwear – A day on the course should not cost you a week with sore feet after.  Proper supportive footwear that can go the distance is essential.  Wear shoes that are comfortable to walk in and ensure you are stable throughout your swing.

At City Physio, we are passionate about all sports, but golf holds a special place in our hearts.  Whether you are a seasoned pro, or a budding enthusiast we are here to treat any golfing ailment you may come across.

Sudden pain? We’ve got your back!

City Physio is open 8.30am-6pm Monday to Friday, located in the MLC Centre (near Martin Place train station).

Call us on (02) 9223-1575 or Book Online Here to arrange a prompt consultation. Wherever possible we will squeeze you in or put you on our Urgent Wait-list so that we can sort your pain, and get you moving ASAP!.