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Saint Louis Golf Doc's Injury Prevention Tips: Stay Healthy and Improve Your Game

Saint Louis Golf Doc explaining how to prevent injuries in his clinic with a television showing the kinematic sequence

Golf is a physically demanding sport that requires precision, power, and perseverance. Unfortunately, golf can cause serious overuse injuries, particularly in the back, hips, shoulders, and wrists. The good news? With proper preparation, warm-ups, and physical conditioning, most golf injuries can be avoided. In this article, we’ll cover common golf injuries, tips for prevention, and golf-specific fitness resources to help you stay pain-free while improving your performance.


Common Golf Injuries and How to Prevent Them

Golfers are prone to several types of injuries, many of which result from repetitive motions, poor swing mechanics, or inadequate physical preparation. Below are some of the most common injuries I see in my clinic along with a few tips to help keep you playing the game we all know and love:


1. Lower Back Pain

  • Cause: Repeated bending and twisting motions during the golf swing can strain the lower back muscles and spine.

  • Prevention: Strengthen your core muscles with exercises like planks and bird dogs. Incorporate mobility drills like the cat-cow to improve spinal mobility where it's needed.


Male performing a bird dog exercise at Integrative Therapeutics to help improve back pain
Bird Dogs

2. Golfer’s Elbow (Medial Epicondylitis)

  • Cause: Overuse of the forearm muscles during swings can lead to inflammation and pain on the inside of the elbow.

  • Prevention: Use proper grip techniques and avoid over-gripping the club. Strengthen your forearm muscles with wrist curls and reverse curls.


Male performing a wrist curl exercise at Integrative Therapeutics to strengthen his forearm
Standing Wrist Curls

3. Shoulder Injuries

  • Cause: Repeated overhead movements and poor swing mechanics can lead to rotator cuff injuries or impingement.

  • Prevention: Perform shoulder mobility exercises like arm circles and wall slides. Strengthen the rotator cuff with isometric or banded exercises.


Male performing an isometric shoulder exercise at Integrative Therapeutics to help strengthen his shoulder
Isometric Shoulder Presses

4. Wrist and Hand Injuries

  • Cause: Excessive force during impact with the ball or ground can injure the wrists and hands.

  • Prevention: Use proper swing mechanics and avoid hitting the ground with your club. Strengthen your wrists with exercises like upside down kettlebell holds.


Male performing an upside down kettlebell exercise at Integrative Therapeutics to strengthen his wrist and hand
Upside Down Kettlebell Hold

5. Hip Pain

  • Cause: The rotational forces of the golf swing can strain the hip joints and surrounding muscles.

  • Prevention: Improve hip mobility with stretches like the 90/90 stretch and strengthen the glutes with exercises like bridges and clamshells.


Male performing a seated hip rotation exercise at Integrative Therapeutics to improve hip mobility
Seated Hip Rotation

Saint Louis Golf Doc's Top Tips for Golf Injury Prevention You Need to Know

Preventing golf injuries requires a combination of proper technique, physical preparation, and preferred recovery tools. Here are six tips to help keep you healthy:


1. Warm Up Before You Play

A proper warm-up is essential to prepare your body for the demands of golf. Spend 10-15 minutes doing dynamic stretches and light cardio to increase blood flow and loosen up your joints and muscles. Focus on areas like your shoulders, hips, and lower back.


2. Improve Your Swing Mechanics

Poor swing mechanics are a leading cause of injuries among amateur golfers. Consider working with a golf coach or get a 3D motion capture assessment to refine your technique and reduce unnecessary strain on your body.


3. Build Strength and Flexibility

Incorporate strength training and flexibility exercises into your routine. Focus on your core, shoulders, hips, and wrists to improve stability and mobility.


4. Use Proper Equipment

Ensure your golf clubs are the right size and weight for your body. Ill-fitting equipment can lead to poor mechanics and increase the risk of injury.


5. Stay Hydrated

Dehydration can lead to muscle cramps and fatigue, increasing the risk of injury. Drink plenty of water before, during, and after your game.


6. Enhance Your Recovery

Recovery techniques such as red light saunas, Near Infrared (NIR) light therapy, body tempering, hyperbaric therapy, compression therapy, Transcutaneous Auricular Vagal Nerve Stimulation (TAVNS), and Pulsed Electromagnetic Field (PEMF) use following practice or a round of golf can significantly enhance your recovery. Simply put: the faster you recover, the faster you get to play without feeling sore, painful, or stiff!


Take Control of Your Golf Fitness

Want to prevent golf injuries and improve your game? Download one of my Golf Warm-Up Guides, or Golf Mobility Guides today to help you on your journey towards playing your best game yet. Or, schedule your recovery session here to see how much better you feel following a round of golf and why you should be implementing these recovery strategies regularly!


This article along with these resources are designed to help golfers of all levels build strength, improve flexibility, and reduce the risk of injury.


Conclusion

Golf injury prevention is all about preparation, proper technique, and recovery. By incorporating warm-ups, strength training, and mobility exercises into your routine, you can reduce your risk of injury and enjoy the greatest game on Earth for years to come.


Golf smarter!



Schedule your recovery session today!





Here's to your health, and your golf game!


Dr. David Didlake, DPT

PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT

Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"

Follow me @theintegrativeclinic @thestlgolfdoc


About the Author

Dr. David Didlake, PT, DPT is a fellowship trained integrative physical therapist and golf performance specialist with extensive experience in sports injury recovery, headache management, and painful spinal conditions. He holds advanced certifications in manual therapy, dry needling, and golf performance, and as owner of Integrative Therapeutics, he is passionate about helping active adults achieve their goals safely and effectively.


Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment.


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