Spring Golf Injury Prevention & Training Tips for a Stronger Swing

As the temperatures rise and the golf courses open for the season, many golfers are eager to get back on the green. However, jumping back into the game without proper preparation can lead to common golf injuries, including back pain, golfer’s elbow, shoulder strains, and knee pain. To enjoy a full season of golf without setbacks, it's essential to focus on injury prevention and sport-specific training.

Common Golf Injuries & How to Prevent Them

Golf may seem like a low-impact sport, but the repetitive motions, explosive swings, and extended periods of walking can take a toll on the body. Here are some of the most common injuries and how to prevent them:

1. Lower Back Pain

The twisting motion of a golf swing places a lot of stress on the lower back.✅ Strengthen your core and glutes for better spinal support.✅ Improve hip and thoracic spine mobility to avoid compensating with your lower back.

2. Golfer’s Elbow (Medial Epicondylitis)

Repetitive gripping and swinging can cause inflammation in the tendons of the inner elbow.✅ Strengthen forearm muscles with wrist curls and grip exercises.✅ Stretch and warm up before playing to reduce strain.

3. Shoulder Strains

The forceful nature of the golf swing can strain the rotator cuff and shoulder joints.✅ Strengthen the rotator cuff with external and internal rotations using resistance bands.✅ Work on scapular stability with shoulder blade retraction exercises.

4. Knee Pain

Walking 18 holes and rotating through the swing can stress the knees.✅ Strengthen quads, hamstrings, and glutes for joint support.✅ Improve ankle mobility to maintain proper movement mechanics.

Spring Training Exercises for Golfers

To build strength, flexibility, and endurance for a successful golf season, incorporate these exercises into your routine:

1. Core Stability & Strength

A strong core enhances swing power and reduces stress on the lower back.

• Planks (3 rounds of 30-60 seconds)

• Russian Twists (3 sets of 15 reps per side)

• Dead Bugs (3 sets of 12 reps per side)

2. Rotational Power & Mobility

Improving rotational mobility and strength helps generate a smoother, more powerful swing.

• Medicine Ball Rotational Throws (3 sets of 8 reps per side)

• Cable or Band Wood Choppers (3 sets of 12 reps per side)

• Thoracic Spine Rotations (3 sets of 10 reps per side)

3. Shoulder & Upper Body Stability

Strong shoulders and scapular control prevent overuse injuries.

• Resistance Band Shoulder External Rotations (3 sets of 15 reps per side)

• Scapular Retractions (3 sets of 12 reps)

• Push-ups or Incline Push-ups (3 sets of 10-15 reps)

4. Leg & Hip Strength for a Stable Swing

Your lower body drives the power of your swing and provides stability.

• Squats (3 sets of 12 reps)

• Lunges (3 sets of 10 reps per leg)

• Single-Leg Deadlifts (3 sets of 10 reps per side)

Additional Injury Prevention Tips for Golfers

• Warm up before you play – Light stretching, mobility drills, and practice swings help prepare your body.

• Stay hydrated – Dehydration can lead to fatigue and poor mechanics.

• Use proper mechanics – Consider taking a lesson to improve your form and avoid unnecessary strain.

• Rest & recover – Give your body time to heal after long rounds or intense practice sessions.

Spring is the perfect time to focus on golf-specific strength, mobility, and injury prevention so you can enjoy a full season on the course, pain-free. With the right training and care, you’ll not only stay healthy but also improve your swing power, control, and consistency. Here's to a great golf season ahead!