Golf is popular around the world and across all age brackets. As a low-impact sport, golf is often perceived as having a low rate of injury. However, in young players or those new to the sport, injuries can result from improper swinging technique. In more advanced or frequent players, overuse injuries are particularly common.

Get Fit Tips from the NEBH Sports Performance Team

Golf requires muscle power, endurance, and flexibility. You will want to improve your physical abilities to help avoid injuries and ensure that you perform your best throughout the game. Consider a program that consists of stretching, strengthening, and endurance exercises.

Warm Up

A good warm-up is important for all athletes. A warm-up will increase your flexibility and range of motion, both of which are important to your swing. It can also help you avoid overuse injuries, like rotator cuff tendonitis or lower back pain. Try knee hugs, shoulder stretches with club, and torso turns.

Strengthening Exercises

Strengthening your muscles, particularly your core, will help you add power and distance to your swing. A strong core will also help protect your lower back from injury, and allow you to work on building strength and power in your legs and shoulders. In the months leading up to your golf season, work on these exercises, that include the side plank, superman, and glute bridges. You’ll be able to focus on your technique once the golf season starts if you feel confident in your core strength.

Endurance Exercises

Golf is a long game, so it requires stamina to maintain your power and form throughout the day. Working on aerobic exercises as part of your pre-season training will strengthen your muscles and create the stamina you need to succeed. Perform a cardio activity for 20-45 minutes at least 3 times per week to see results in your game. Walking, running, and biking will help to build endurance. Interval training is also a great way to build endurance. This type of conditioning involves alternating bouts of higher intensity work (10-60 seconds) followed by easier submaximal recovery work (15-90 seconds). Start with 1-minute total time of high intensity activity (1-6 rounds), then do 5 minutes of slow recovery work.

Preventing Injuries

To help prevent injury, make sure you practice these general safety tips:

• Warm up and stretch before and after you play.
• Review swinging technique with a coach or professional trainer to make sure you don’t develop bad habits that could lead to injury.
• Use properly fitting equipment, specifically golf shoes.
• Lift and carry clubs carefully to avoid straining your back and shoulders.
• To avoid injuries from flying clubs or errant balls, pay attention to your surroundings. If you hit an errant ball, make sure to call “fore” to alert the players around you. Be aware of where your fellow golfers are standing.
• Always wear sunscreen to protect your skin and drink water to stay hydrated.
• Participate in a conditioning course to strengthen your muscles, particularly your core, back, and shoulders, to help prevent injury.
• Consult with your coach or athletic trainer about ways to prevent overuse injuries like tendonitis.
• Have a physical examination at the start of the season to make sure you’re healthy to play.
• If you have any type of persistent pain, consult an orthopedic expert.