10 Ways to Avoid Golf Injuries

Almost 4 million people enjoy golf in the UK alone, and it is generally considered a safe sport with a low risk of injury. According to recent reports, golf is now more dangerous than rugby, hockey, and boxing due to a higher rate of recreational injuries.

In any sport, minimizing injury risks is paramount. If left untreated, an injury can affect not only performance on the course but also day-to-day life. So what are the best ways to help avoid and minimise golf injuries.

Early riser

Warm up before your round by getting to the course early. Exercise that raises the core body temperature by 1°C (brisk walking, running on the spot, step-ups) can improve and optimize blood flow to the muscles and joints within 3-4 minutes. Hit some balls after your cardiovascular workout with some dynamic stretching.

The easy way

Practise or warm up with a little strain on the body, then work it up. Make sure you don’t hit a Driver (big long levers) or Wedges (sudden impact with the ground) first because they significantly increase the risk of injury. Hit 6-12 teed up 7 irons to start with and once you feel a bit warmer and more mobile then move through the clubs in the bag.

Swing when your winning

You should work on your swing tempo. It is less likely you will injure yourself if you swing your golf club rhythmically. If necessary, ask your Club Pro for assistance.

Quality not quantity

It’s all about quality versus quantity when it comes to practice. You shouldn’t just hit golf balls on the range or putt on the practice green for the sake of it. Identify your goals and set them. Set a limit on the number of balls to hit or the amount of time to practice and stick to it. There is a greater risk of overuse injuries the longer you practice. Take a break if you feel tired!

Stay warm

You can experience four seasons on the golf course in one round, so make sure you dress appropriately to keep your muscles and joints warm, especially around your back and neck. Injuries are more likely to occur when the wind cools the skin and reduces blood flow to the surrounding tissues. You might consider wearing a thin ‘base layer’ under your polo shirt if you don’t want too many layers on.

Use your straps, not your shoulders

Make sure your golf bag has a stand mechanism to reduce the number of times you have to bend over. Also use double loop straps to evenly distribute the weight through your neck, shoulders and back.

Push or pull?

Push the trolley, don’t pull it. Back strain and tension are reduced when you push a trolley.

Lighten the load

Keep your golf bag as light as possible. Make sure you’re not carrying unnecessary weight (do you really need 28 golf balls or 3 half-empty old water bottles?)

Watch how you bend

Bending over increases spinal pressure by between 50-100%, so keep your back straight and bend your knees when getting clubs in and out of the car or reading putts.

Stuck in the rough

When hitting balls in heavy rough, near branches or tree roots, be careful not to damage them. To avoid hitting them and causing yourself harm, make sure your shot selection or club selection is adjusted accordingly. Ask if you can take a penalty drop if you are unsure?

Golf injuries shouldn’t be ignored and expected to disappear on their own. In the event that the injury is ignored or left untreated, it could worsen and cause more lasting damages. The best course of treatment is to see a sports injury expert so they can diagnose the issue and recommend the best course for recovery.