Golf is a sport that puts a lot of strain on different parts of the body. The torque, speed, and rotation needed to play the sport can put stress on the back, knees, shoulders, wrists, and other areas of the body that are vital to maintaining a healthy body. 

Younger golfers are learning how to use these muscles, while also focusing on how they all function together to make them better at their craft. So, we see numerous youth athletes come through the office that has golf-associated pain.

There are so many places where an athlete can feel pain when golfing, so understanding how to reduce the amount of pain being felt and preventing pain and injury altogether is an important part of the game. Golf is always said to be a very mental game, and while that is true, the physical part of the game is tough as well. 

It is a game in that the body is in use for hours at a time, and there is little to no break for the mind and body when on the course. Walking down the fairway to their next shot, hitting a drive off the tee box, or bending over to grab a ball after sinking a putt all require the muscles and joints to function properly to maximize your potential. 

However, one little ache or pain can throw your whole game off and it can be hard to play through any type of injury or when your body is not 100 percent. So prevention is just as important as reducing the pain that a young golfer might feel during their round. 

We will give you, or your golfer, an understanding of things they can do to best prevent or reduce pains that you or they are feeling during a match and keep you on the course in 2023. 

4 Tips for Reducing and Preventing Golf-Associated Pain 

Strengthen Core  

The core is the center of your body. Your pelvis, lower back, hips, and stomach are all affected. The stomach muscles are also known as the abs. Core workouts teach your core muscles to operate together. This results in improved balance and steadiness, often known as stability. 

These muscles are vital to any golfer, no matter the age, and making sure that you are strengthening this area of the body will prevent many of the issues that you will have with other muscles. Strengthening your core can keep you on the course and away from our clinic, which is a good sign. 

We can help you identify exercises and ways to get the most out of your workout by visiting the clinic and taking part in our Junior Swing Speed Class.  We will also take a look at your swing and make sure that the core is being used to maximize the support system of the body and get the most out of your swing. 

Proper Stretching and Warmup 

Going directly to the tee and hitting full force increases your risk of injury. Spend some time stretching your arms, legs, and body. Begin with mild swings and gradually increase to full speed. 

Doing different stretches that include torque, twisting, and bending will help you tremendously when you are getting ready to tee off. The back and side muscles are ones that are commonly injured, strained, or sprained when swinging, so any stretching and warming up that you can do will help you avoid injury and pain. 

Your Swing Shouldn’t Cause You Pain 

This sounds obvious, but sometimes it isn’t, especially with golfers that are younger and growing. One swing can do a lot of damage, so understanding the proper technique and where things are going wrong in a swing will help you avoid those injuries and golf-associated pain. 

Maybe the swing is off, or the shoulders or back might not be getting the rotation they need, and this can be bad for the body. It is a game of great force, and swinging is going to rattle the body whether it is good or bad. However, a bad swing and someone that does not understand what they are doing can have a negative impact on the body. 

We offer performance tests and classes to help you identify the problems in your technique and this is a great start to preventing pain and injury.  Together we will work to make sure that you’re maximizing your swing’s potential and in doing so we can make sure that you stay healthy on the course. 

Recovery And Knowing When To Stop Playing 

Hydration and rest are some of the best ways you can recover from a long day out on the course. We know that matches and practice rounds and practices are not short, so taking a break and keeping hydrated will help you have a better round the next time you go out. Well, at least you will feel better, even if your game does not match. 

Another problem that we see when it comes to young athletes, or athletes in general, is the overuse of certain muscles or doing too much and not letting the body rest and recover. We know that consistency is what makes a great athlete, but a healthy and consistent athlete is even better. Give your body time to adjust and recover. 

Ice the muscles and aches, stretch the parts that are stiff or tender, and make sure to take care of any pain that you need before forcing yourself to pick up the club again. Playing while injured only makes the problem worse and you could then see a prolonged period of time where you are off the course. Recovery and knowing when to stop can be key to your success. 

Find Out More About How We Can Help With Your Golf Performance 

If you are struggling with golf-associated injuries or pain, feel free to schedule a free phone consult, or contact us to arrange a free discovery visit. You can also feel free to give us a call at 920.335.7227 (We still like to talk on the phone!) 

We also have many more golf-related videos on our YouTube channel. 

We love to keep people in Appleton mobile, active, and off pain pills – let our expertise go to work for you to help you return to the activities you love. 

Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Appleton clinic as part of your free discovery visit. Or just give us a call at 920.335.7227. 

Until next time, 

Eric Wallace, PT