Golf is an enjoyable sport for all ages, suitable for sunny days in Vancouver, post-barbecue activity, business discussions on the fairway, or leisure. But too much of a good thing, especially when combined with repetitive motions or rusty technique, can lead to pain and injury. Many golf-related injuries are rooted in overuse, mobility limitations, or improper swing mechanics, such as gripping the club too tightly.
This guide consolidates everything you need to know about common golf injuries, preventive exercises, golfer’s elbow, and how physiotherapy can help you stay pain-free on the course.
Common Golf Injuries
Golf injuries can occur at any age and skill level. While the sport is often perceived as low-risk, the reality is many players experience discomfort or injury due to repetition, poor posture, or technical faults.
Some of the most common areas affected include:
Low Back
Low back injury is the most common among golfers, accounting for roughly 30% of golf-related injuries.
The golf swing produces unequal compression, shear, and rotational loads in the lumbar spine, with forces reaching up to 8 times your body weight. These loads can strain or sprain the muscles in the back, leading to pain.
Shoulder Injuries
The shoulder muscles must work together during the golf swing. Players often experience pain in the lead shoulder at the top of the backswing or during follow-through. Rotator cuff tears may occur from repetitive swinging or acute overload.
Golfer’s Elbow (Medial Epicondylitis)
Golfer's elbow is characterized by pain and inflammation on the inside of the elbow, caused by repetitive or forceful wrist and finger movements. It affects the tendons attached to the medial epicondyle and can occur in golfers, tennis players, weightlifters, painters, typists, and manual labourers.
Common symptoms include:
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Pain and tenderness on the inner side of the elbow
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Pain radiating to the forearm or wrist
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Weakness when gripping or lifting
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Stiffness and limited elbow mobility
Other Injuries
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Inner knee/medial meniscus pain from compensating for limited spinal rotation
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Flexor tendonitis from repeated gripping and swinging
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Neck, hip, and arm irritation from poor posture or mechanics
Understanding these injuries—and how to prevent them—will help you get the most out of your golf game.
Exercises for Golf Injury Prevention and Rehabilitation
Strengthening and mobility exercises play a major role in preventing common golf injuries. Always consult with your clinician before starting these movements.
Low Back Exercises
Supine Trunk Rotation
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Lie on your back with arms in a “T” position, knees together, feet flat.
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Let both knees fall to one side and hold for 3 seconds.
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Return to centre.
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Repeat 5× each side.
Side Plank
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Lie on your side with legs bent in line with your body.
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Elbow under shoulder, lift hips off the floor.
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Hold 30 seconds; repeat 3× each side.
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Straighten legs for more difficulty or add a torso rotation.
Bird Dog
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Begin on hands and knees, spine neutral.
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Tighten abdominals, reach left hand forward while extending right leg.
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Return to start.
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Repeat 5× each side.
These movements improve core stability, mobility, and resilience against rotational load.
Shoulder Strength Exercises
Shoulder Abduction + External Rotation
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Attach resistance band to a low anchor on the opposite side of your working arm.
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Pull the band up, across, and away in a diagonal motion.
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Rotate so your palm faces forward at the end.
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Repeat 10× each side.
Shoulder Adduction + Internal Rotation
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Attach band overhead on the same side as your working arm.
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Pull down across your body toward the opposite hip.
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Rotate so your palm faces inward.
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Repeat 10× each side.
Strengthening improves shoulder stability and reduces risk during your swing.
Warm-Up & Cool-Down
Pre- and post-round routines prepare your muscles and reduce stiffness:
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Dynamic stretching
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Mobility drills
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Gentle post-round stretching
This helps decrease injury risk and enhances swing performance.
Understanding and Managing Golfer’s Elbow
Golfer’s elbow stems from overuse of the wrist and finger flexors. Initial management often includes:
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Rest from aggravating activity
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Ice or heat therapy
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NSAIDs or topical anti-inflammatory creams (as directed)
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Physiotherapy-prescribed stretching and strengthening
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Activity modification
Severe or persistent cases may require medical intervention such as corticosteroid injections, but most respond well to physiotherapy.
If you're experiencing persistent elbow pain, consult a physiotherapist for an accurate diagnosis and personalized plan.
How Physiotherapy Helps Golfers Recover and Perform
Whether you're dealing with low back pain, golfer’s elbow, or shoulder strain, physiotherapists play a crucial role in helping golfers recover and prevent future injuries.
Comprehensive Assessment
A full assessment—medical history, posture evaluation, injury mechanism, and mobility testing—helps identify the root cause of pain.
Hands-On Treatment Options
Depending on your symptoms, your physiotherapist may use:
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Soft tissue mobilizations
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Soft tissue release
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Deep tendon friction
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Massage
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IMS
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Shock-wave treatment
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Joint mobilizations
These techniques reduce pain, improve mobility, and prepare muscles for strengthening.
Personalized Exercise Programs
Your physio may prescribe:
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Strength and mobility exercises
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Forearm muscle strengthening for golfer’s elbow
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Dynamic stretches before golf
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Postural correction
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Home exercise programs
Technique & Posture Guidance
Poor swing mechanics often contribute to overuse injuries. Physios can guide you in improving posture, movement efficiency, and overall swing form.
Preventing Future Injuries
By addressing limitations, improving flexibility, and strengthening key muscle groups, physiotherapy ensures:
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Fewer injuries
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Better performance
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More comfortable, enjoyable golf
Final Thoughts
Golf injuries may be common, but they are highly preventable with the right strength, mobility, and mechanics. Whether you’re looking to avoid injuries, recover quickly, or enhance your performance, physiotherapy offers the tools, treatment, and education you need to play your best—and pain-free.
If your symptoms persist longer than a few days, don’t wait. Early intervention helps prevent long-term issues and gets you back on the course sooner. Book your physio session with Vancity Physio today.
