Golf/Injuries

Injury Modifications

5 injury guides

Guidelines for safely modifying workouts when dealing with common injuries. Always consult a healthcare professional for specific medical advice.

Golfers Elbow

Golfer's elbow (medial epicondylitis) is an overuse injury affecting the tendons that attach to the inner elbow. Despite the name, it affects golfers and non-golfers alike. In golf, it develops from repeated gripping and wrist flexor loading during the swing, particularly in players who practice frequently or have grip-intensive swings.

When to Seek Professional Care

  • →Pain lasting more than 4 weeks despite modification
  • →Significant weakness (can't grip club firmly)
  • →Pain at rest or at night
  • →Numbness or tingling in hand
  • →No improvement with eccentric exercises after 6 weeks

General Principles

  • •Complete rest rarely helps - eccentric loading is treatment
  • •Pain develops over weeks/months of accumulated stress
  • •Grip intensity directly affects elbow stress - soften grip pressure
  • •Both elbows can be affected - don't ignore the trail arm
  • •Equipment check: grip size and club weight matter

Contraindicated Movements

Heavy gripping exercises (moderate+)Wrist curls with load (moderate+)Pull-ups (moderate+)Heavy rows without straps (moderate+)Loaded forearm pronation (moderate+)

Recommended Exercises

Tyler Twist (Flexbar)

3 sets × 15 reps

Gold standard eccentric exercise for medial epicondylitis

Eccentric Wrist Curls

3 sets × 15 reps

Light weight, slow eccentric - promotes tendon healing

Forearm Pronation/Supination

2 sets × 15 reps

Builds rotational forearm strength

Reverse Wrist Curls

3 sets × 15 reps

Strengthens wrist extensors for muscle balance

Self-massage (forearm flexors)

sets × reps

Reduces muscle tension and promotes blood flow

Wrist extensor stretch

2 sets × reps

Maintains flexibility in opposing muscles

Return to Full Training

Criteria:

  • ✓Pain-free gripping
  • ✓Normal grip strength symmetry
  • ✓Can complete full practice session without flare
  • ✓No pain with everyday activities
  • ✓Eccentric exercises performed without discomfort

Progression:

  1. 1.Week 1-2: Tyler twist daily, no gripping exercises
  2. 2.Week 3-4: Add light gripping, continue eccentric work
  3. 3.Week 5-6: Gradual return to normal grip intensity
  4. 4.Week 7+: Return to full training with ongoing forearm care

Hip

Hip issues in golfers have become increasingly prevalent diagnoses, including femoroacetabular impingement (FAI), labral tears, and general hip impingement. The golf swing requires extreme ranges of hip rotation: the trail hip needs external rotation during backswing, while the lead hip requires significant internal rotation during the downswing and follow-through. These repetitive demands can irritate existing structural issues or create overuse problems.

When to Seek Professional Care

  • →Groin pain persisting beyond 2 weeks
  • →Catching, locking, or giving way sensations
  • →Night pain
  • →Significant loss of rotation compared to other hip
  • →Pain with walking more than 30 minutes
  • →History of hip issues or family history of hip replacement

General Principles

  • •Lead hip internal rotation is critical for downswing - lost ROM must be compensated elsewhere
  • •Trail hip external rotation loads power in backswing
  • •Deep hip flexion combined with rotation is often the problem position
  • •FAI is structural - training works around it, not through it
  • •Glute strength protects the hip by controlling femoral head position
  • •Hip pain often causes low back compensation - address both

Contraindicated Movements

Deep squat with rotation (moderate+)90/90 stretch with load or aggressive end-range (moderate+)Pigeon pose / figure-4 stretch with forward lean (moderate+)Loaded lunges to full depth (moderate+)Single leg RDL with rotation (moderate+)Aggressive hip internal rotation stretching (moderate+)

Recommended Exercises

Clamshells

3 sets × 15 each reps

Glute medius activation without hip flexion

Side-lying hip abduction

3 sets × 15 each reps

Hip strength in neutral position

Glute bridges

3 sets × 15 reps

Glute max activation, hip extension

Standing hip circles (small)

2 sets × 10 each direction reps

Gentle mobility in mid-range

Hip flexor stretch (gentle, upright)

2 sets × reps

Maintain hip extension without deep flexion

Monster walks (band)

2 sets × 10 each direction reps

Hip stability in functional position

Quadruped hip circles

2 sets × 8 each direction reps

Controlled hip mobility, not stretching

Return to Full Training

Criteria:

  • ✓Pain-free walking 18 holes
  • ✓Full swing without catching or sharp pain
  • ✓No groin pain after playing
  • ✓Can perform modified exercises without flare
  • ✓Daily activities pain-free

Progression:

  1. 1.Week 1-2: Glute activation only, no rotation loading
  2. 2.Week 3-4: Add gentle hip mobility, limited ROM strength
  3. 3.Week 5-6: Progress to functional exercises, respect ROM limits
  4. 4.Week 7+: Return to modified training - permanent ROM limits may apply

Lower Back

Lower back pain is the most common injury in golfers, affecting over 50% of recreational and professional players. The golf swing generates significant rotational and compressive forces through the lumbar spine. Most cases are muscular strain or facet irritation that responds well to training modifications.

When to Seek Professional Care

  • →Pain radiating below knee
  • →Numbness or tingling in legs
  • →Leg weakness
  • →Bladder/bowel issues (emergency - seek care immediately)
  • →Pain persisting beyond 4 weeks despite modification
  • →Pain worsening despite rest

General Principles

  • •Core stability protects the spine - anti-rotation and anti-extension are key
  • •Hip mobility compensates for back stiffness - mobile hips = protected back
  • •Walking is the best low back recovery activity
  • •Avoid extremes: no full flexion or extension under load
  • •Train core stability daily, not just during workouts

Contraindicated Movements

Heavy rotational loading (moderate+)Loaded trunk flexion (any level)Sit-ups/crunches (all levels)Russian twists (moderate+)High-velocity medicine ball throws (moderate+)Loaded hyperextension (moderate+)

Recommended Exercises

McGill Curl-up

3 sets × 10 reps

Evidence-based core stability without spinal flexion

Bird Dog

3 sets × 10 reps

Core stability with contralateral coordination

Side Plank

3 sets × reps

Lateral core stability protects spine in rotation

Cat-cow (pain-free range)

2 sets × 10 reps

Gentle spinal mobility promotes blood flow

Dead Bug

3 sets × 10 reps

Anti-extension core control without loading spine

Glute Bridges

3 sets × 15 reps

Glute activation reduces back compensation

Hip Flexor Stretch

2 sets × reps

Tight hip flexors pull on lumbar spine

Walking

sets × reps

Best recovery activity for low back pain

Return to Full Training

Criteria:

  • ✓Pain-free daily activities
  • ✓Can complete 18 holes without flare
  • ✓Full rotation mobility restored
  • ✓Core stability exercises completed without compensation
  • ✓No pain with practice swings

Progression:

  1. 1.Week 1-2: McGill Big 3 and walking daily
  2. 2.Week 3-4: Add mobility work, light goblet squats
  3. 3.Week 5-6: Gradual return to rotation (band only, no throws)
  4. 4.Week 7-8: Return to full training with monitoring

Shoulder

Shoulder injuries in golf primarily affect the lead shoulder (left shoulder for right-handed golfers) due to the forces during follow-through. The trail shoulder can develop issues from the backswing position. Common problems include impingement, rotator cuff strain, and labral irritation. Proper mobility and strength balance can prevent most golf shoulder issues.

When to Seek Professional Care

  • →Night pain (wakes you up)
  • →Significant weakness (can't lift arm)
  • →Pain persisting beyond 4 weeks
  • →Catching, locking, or instability sensations
  • →Pain after minor trauma

General Principles

  • •Lead shoulder is more commonly affected than trail shoulder
  • •Posterior capsule stretching often provides relief
  • •External rotation strength prevents impingement
  • •Thoracic mobility reduces shoulder compensation
  • •Address both shoulders even if only one hurts

Contraindicated Movements

Overhead pressing (moderate+)Behind-neck exercises (all levels)Heavy bench press (moderate+)Dips (moderate+)Upright rows (all levels)High-velocity throwing (moderate+)

Recommended Exercises

Sleeper Stretch

2 sets × reps

Stretches posterior capsule - key for impingement relief

Sidelying External Rotation

3 sets × 15 reps

Strengthens rotator cuff in pain-free position

Prone Y-T-W

2 sets × 10 each position reps

Lower trap and posterior shoulder strengthening

Face Pulls

3 sets × 15 reps

External rotation and scapular control

Cross-body stretch

2 sets × reps

Posterior shoulder mobility

Thoracic rotation (quadruped)

2 sets × 10 each reps

T-spine mobility reduces shoulder compensation

Scapular push-ups

2 sets × 15 reps

Serratus anterior activation for scapular control

Return to Full Training

Criteria:

  • ✓Pain-free reaching across body
  • ✓Full follow-through without compensation
  • ✓No night pain
  • ✓External rotation strength symmetry restored
  • ✓Can complete full practice session

Progression:

  1. 1.Week 1-2: Sleeper stretch and isometric rotator cuff work
  2. 2.Week 3-4: Add light external rotation, landmine pressing
  3. 3.Week 5-6: Gradual return to throwing (light, controlled)
  4. 4.Week 7-8: Return to full training with ongoing rotator cuff work

Wrist

Wrist injuries in golf result from two primary mechanisms: impact injuries (fat shots, hitting roots/rocks) and repetitive stress from high-volume practice. The lead wrist (left wrist for right-handed golfers) is more commonly affected due to ulnar deviation forces at impact. TFCC injuries and tendinopathy are common presentations.

When to Seek Professional Care

  • →Pain after a single impact incident (possible fracture)
  • →Significant swelling
  • →Inability to grip or use hand normally
  • →Pain persisting beyond 3 weeks
  • →Numbness or tingling in fingers
  • →Visible deformity

General Principles

  • •Fat shots cause more wrist trauma than any exercise - fix contact
  • •Impact mats are harder on wrists than grass
  • •Wrist position at impact affects stress - neutral is ideal
  • •Grip pressure matters - death grip increases wrist strain
  • •Both wrists matter - trail wrist issues exist too

Contraindicated Movements

Heavy wrist loading (push-ups with extension, moderate+)Loaded wrist extension or flexion (moderate+)Exercises requiring full wrist deviation (moderate+)Olympic lifts with catch (moderate+)Kettlebell exercises requiring wrist extension

Recommended Exercises

Wrist circles

2 sets × 10 each direction reps

Maintains wrist mobility and promotes blood flow

Wrist flexor stretch

2 sets × reps

Maintains flexibility in gripping muscles

Wrist extensor stretch

2 sets × reps

Balances forearm flexibility

Putty or ball squeezes

2 sets × 15 reps

Gentle grip strengthening

Forearm pronation/supination

2 sets × 15 reps

Builds rotational forearm strength

Self-massage (forearm)

sets × reps

Reduces tension in muscles acting on wrist

Return to Full Training

Criteria:

  • ✓Pain-free grip strength
  • ✓Full wrist ROM without pain
  • ✓Can complete practice session without flare
  • ✓No pain with push-up position
  • ✓Daily activities pain-free

Progression:

  1. 1.Week 1-2: Gentle mobility, no gripping exercises
  2. 2.Week 3-4: Light grip work, modified push-ups
  3. 3.Week 5-6: Gradual return to normal training