The Top 5 Golf Injuries and How to Prevent Them Before They Happen
Golf might seem like a low-impact sport, but ask anyone who’s dealt with back pain or elbow soreness after a round, it can take a real toll on your body. The golf swing is a complex, full-body movement, and without the right strength, mobility, and mechanics, injuries can sneak up on you fast.
At Full Swing Performance & Rehab, we help golfers in the Green Bay area stay pain-free and play their best golf. Here are the top 5 golf injuries we see, and most importantly, how to prevent them before they ruin your season.
1. Low Back Pain
Why it happens:
The golf swing puts a huge amount of rotational stress on the lumbar spine.
Limited hip or thoracic (mid-back) mobility forces your low back to do extra work.
Prevention tips:
Strengthen your core and improve hip mobility to reduce strain on the spine.
Example exercises:
Dead Bug (core stability)
90/90 Hip Rotations (hip mobility)
Open-Book Stretch (thoracic mobility)
Related swing faults:
Early extension (hips moving toward the ball in downswing)
Reverse spine angle (leaning back at the top of the backswing)
2. Golfer’s Elbow (Medial Epicondylitis)
Why it happens:
Repetitive gripping and impact can strain the tendons on the inside of the elbow.
Overuse or poor grip mechanics accelerate irritation.
Prevention tips:
Strengthen grip and forearm flexors while monitoring swing mechanics.
Example exercises:
Wrist Curls (flexor strength)
Rice Bucket Drills (grip endurance)
Forearm Stretch (flexibility)
Related swing faults:
Casting the club (early release)
Over-the-top swing path (creates excess impact stress)
3. Shoulder Impingement
Why it happens:
The shoulder endures high speeds during the backswing and follow-through.
Limited scapular stability or posture issues can pinch soft tissue.
Prevention tips:
Improve rotator cuff strength and scapular stability.
Example exercises:
Banded External Rotations (rotator cuff)
Wall Slides (scapular mobility)
Prone Y’s and T’s (upper-back stability)
Related swing faults:
Flat shoulder plane (arms lifting without shoulder rotation)
Loss of posture (rounding or dipping during swing)
4. Tennis Elbow (Lateral Epicondylitis)
Why it happens:
The tendons on the outside of the elbow become irritated from repetitive stress.
Often caused by over-gripping the club or practicing excessively.
Prevention tips:
Strengthen the forearm extensors and avoid over-gripping the club.
Example exercises:
Reverse Wrist Curls (extensor strength)
Rubber Band Finger Extensions (grip balance)
Eccentric Wrist Drops (tendon health)
Related swing faults:
Chicken wing finish (bent lead arm at follow-through)
Grip too tight (overuse of extensor tendons)
5. Knee Pain
Why it happens:
Knees absorb rotational forces as you transfer weight in your swing.
Weak glutes or poor hip mobility increase torque on the knees.
Prevention tips:
Strengthen hips and glutes to support rotational forces.
Example exercises:
Glute Bridges (posterior chain activation)
Monster Walks with Band (hip stability)
Split Squats (functional strength)
Related swing faults:
Swaying off the ball (lateral hip shift)
Sliding on downswing (hips move excessively toward target)
Stay Ahead of Injuries and On the Course
The best golf seasons are pain-free ones. By building strength, improving mobility, and fine-tuning your mechanics, you can prevent injuries and even improve your swing efficiency.
If you’re feeling soreness, or just want to stay ahead of injuries, our team at Full Swing Performance & Rehab specializes in golf-specific physical therapy and swing analysis. Give us a call or book a free consult if you are feeling any general pain or are having issues after your round.