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Preventing Common Golf Injuries

 

 

 

 

 

Many golf injuries are preventable. Many injuries can be prevented by the simple precautions one can adopt such as how to correctly lift the golf bag in and out of the car, to ensuring you warm up correctly before each game.  Others that relate to specifc common golf injuries are outlined below.

To find out more about common golf injuries.

 

 


Avoiding Back Injuries

  • Equipment - Bend the knees and keep the back straight, abdominals tight when lifting your golf bag or retrieving the ball.
  • Equipment - Avoid stooping by using a putter with a longer shaft.
  • Address - Check feet are not too far apart at address, limiting the turn of the hips. Tiger Woods stands with both feet slightly turned out, the right to help the hips rotate during the backswing, and the left to help the hips rotate to the left during follow-through.
  • Backswing - keep the backswing slow and use a big shoulder and hip turn, ensuring body weight is properly shifted to the right foot, and that the arms and shoulders are kept within the correct plane of the swing at the top of the backswing. Avoid overswinging.
  • Follow Through - Keep the follow through relaxed and upright, avoiding hyperextension of the spine.

 

Preventing Golf Elbow and Tennis Elbow

  • Golf Equipment - Use graphite shafts of correct flex for your build, strength and golf ability. Also consider using low compression balls to decrease elbow strain at impact
  • Practice - on real turf at driving ranges instead of rubber mats when possible.
  • Backswing - Keep a relaxed grip pressure, take a slow backswing.
  • Transition - maintain a smooth transition from the backswing to the downswing and avoid releasing the hands prematurely.
  • Downswing - keep the elbows loose, and don’t decelerate immediately prior to hitting the ball
  • Fairway shots – Avoid hitting the ground during the swing by using a flatter, more elliptical swing to that used on the tee. Avoid hitting balls where contact with rocks, trees, tree roots and sprinklers is possible. It’s better to move the ball and add a shot to your game.

 

Preventing Shoulder Injury

  • Maintain proper strength and flexibility of both shoulder and scapular muscles
  • Backswing - Slow down to reduce stress on the shoulders.
  • Fairwary Shots – use a flatter swing plane to sweep the ball off the turf ; avoiding the impact on the shoulders of hitting divots.

 

Reducing Carpal Tunnel Injury

  • Equipment - Replace club handle grips as needed, and consider larger/softer grips.
  • Swing - Reduce grip pressure on the club handle

 

Preventing DeQuervain's Tendoinitis

  • Backswing - Avoid excessive cocking of the left wrist at the top of the backswing, and releasing the hands prematurely at the top of the backswing (casting maneuver).

 

Preventing Knee Injury

  • Equipment - Consider using spikeless shoes to reduce twisting stresses on the knees.
  • Equipment - Only use short irons while recovering from a knee injury to minimize stress on the knees. A driver or long irons places additional stress on the knee and risks re-injury.

 

Preventing Trigger Finger Injury

  • Equipment - Ensure your golf glove has sufficient padding on the left hand
  • Equipment - Keep club handle grips replaced as needed, and consider larger/softer grips.
  • Grip - Reduce grip pressure on the club handle. Avoid the strong grip position by rotating the left hand counter-clockwise.


Preventing Wrist Impaction Syndrome

  • Backswing - Slow down the backswing to minimize right wrist extension at the top of the backswing.

 

Preventing ECU Tendon Subluxation

  • Swing - Avoid taking fat shots and stay away from rocks, roots, or other obstructions

 

Preventing Hamate Bone Fracture

  • Equipment - Ensure your clubs are fitted properly so the butt end of the club extends beyond the fleshy pad on the pinky-side of the left hand.
  • Swing - Avoid taking fat shots or swing at balls near rocks, roots, or other obstructions.

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Related Reading

Common Golf Injuries

Golf Fitness