Spring marks the return of green fairways and early tee times. For many, it’s a season of long drives and peaceful mornings on the course. But with every new golf season comes a familiar risk—injuries. While golf appears low-impact, it places significant strain on joints, muscles, and tendons.
Most injuries don’t come from one bad swing. They build over time. Poor form, weak muscles, or sudden overuse can turn a relaxing game into a painful problem.
Common Golf Injuries
Golfers frequently experience pain in the lower back, shoulders, elbows, and wrists. The swing places repeated stress on the spine, especially during rotation and follow-through. Even walking the course with a bag can fatigue the lower back if the core is weak. Elbow injuries are also common, including golfer’s elbow, which causes pain on the inside of the elbow, and tennis elbow, which affects the outer side. Both stem from overuse of the forearm muscles during grip and impact. Shoulder injuries often result from poor swing mechanics or limited flexibility, as the rotator cuff absorbs much of the load during the backswing and finish. Wrist and hand injuries can come from tight gripping, poor impact alignment, or hitting the ground, leading to inflammation or tendon issues if not addressed.
Why Injuries Spike in Spring
Injury rates often climb in spring because many golfers return to the course without properly preparing their bodies. Muscles tighten and joints stiffen during months of inactivity, and swinging at full speed after a break can shock the system. Many players also try to make up for lost time by increasing practice or playing multiple rounds in a short period, which can overload joints and cause overuse injuries. Cold spring mornings further increase the risk, as stiff muscles are more prone to strain, especially when warmups are skipped.
Prevention Starts Before the Swing
A proper warmup is key. Spend five to ten minutes stretching your shoulders, hips, and spine with moves like trunk twists, arm circles, and lunges to prep for the rotation needed in a swing. Begin each round with a few light practice swings to ease into motion and give muscles time to adapt. Strength training also plays an important role. A strong core supports the spine, and balanced strength in the shoulders and legs helps protect your joints. Just two targeted sessions per week can make a big difference. Flexibility is essential, too—tight hips or shoulders force the back to compensate, which increases the risk of strain.
Watch Your Form and Equipment
Poor swing mechanics are a major contributor to golf-related injuries. A swing that is too fast, jerky or unbalanced puts strain on the wrong parts of the body. Getting a lesson or video analysis can reveal small but important changes in grip, posture, or stance that reduce injury risk. Make sure your clubs suit your height and strength; an overly stiff shaft or incorrect grip size can throw off your entire swing. Supportive golf shoes help maintain posture and stability throughout your game.
Know When to Rest
Pain after every round is not something to ignore. If your back, wrist, or elbow consistently hurts, take a break and use rest, ice, and gentle stretching to manage minor strains. If symptoms persist or worsen, consult a sports medicine doctor or physical therapist. Early treatment not only speeds recovery but also prevents more serious injuries from developing.
Golf should feel smooth and satisfying, not sore and stiff. Prepare your body like you prepare your swing. Stretch, strengthen, and play smart. You can enjoy every round this spring without the ache with just a little care.
