For players young and old, golf offers a healthy escape from the daily grind; however, it’s not without risks. Back injuries are the most common type of golf injury, but issues with shoulders, elbows, wrists and knees can happen, too.

The good news? Most golf injuries are preventable, and by implementing proper techniques, you can even improve your swing in the process.

Warm-Up and Cool-Down

Don’t tee off cold. A proper warm-up increases blood flow, improving flexibility and reducing injury risk. Focus on dynamic stretches mimicking the golf swing, like arm circles, torso twists and leg swings. After your round, don’t just hop right in the car—do some gentle cool-down stretches to aid recovery and prevent stiffness.

Strengthen Your Core

A strong core is essential for a powerful, stable swing. Incorporate exercises like planks, bridges and Russian twists into your routine. A strong core not only protects your back but also improves your swing plane and rotation. 

Focus on Your Grip
An incorrect grip can lead to various injuries, especially in the wrists and forearms. Experiment with different grip styles (overlap, interlock, ten-finger) and consult a pro to find one that feels most natural and secure for you.

Choose the Right Equipment

Properly fitted clubs can significantly improve your game and swing performance and prevent injuries. Clubs that are too long or too short can put unnecessary stress on your joints. Consult a club fitting professional to ensure your equipment matches your height and swing.

Vary Your Shots

Don’t just practice your full swing. Spend time on the driving range practicing chips, pitches and putts. This will help you develop a more well-rounded game and avoid overuse injuries from repetitive full swings.

By following these tips, you can enjoy golf for years to come while minimizing the risk of injury.

WMCHealth’s Spine Care Center provides advanced, comprehensive care for a wide variety of spinal conditions and disorders. Our team includes experts from the Departments of Neurosurgery, Orthopedic Surgery, Pain Medicine, Rehabilitation Medicine, Anesthesia, Oncology, Neurology, and Neuroradiology. Visit our website or call 914-493-2363 for more information or to schedule an appointment.