How to Prevent Common Golf Injuries: A Physical Therapist's Guide

Golf may not look like a contact sport, but the repetitive rotational forces it places on the body produce injury patterns that I see every week at NeoLife Physical Therapy (neolifept.com). The average recreational golfer makes over 300 swings per round (including practice swings), and serious golfers who practice multiple times per week can accumulate thousands of rotational loading cycles per month.

That kind of volume, applied to a body that's often deconditioned from desk work and lacking in basic mobility, creates a predictable set of injuries that are almost entirely preventable.

The 5 Most Common Golf Injuries I Treat

1. Low Back Pain

This is the number one complaint among golfers at every level. The golf swing generates tremendous rotational force through the lumbar spine, and when the hips and thoracic spine lack adequate mobility, the low back absorbs the rotation it was never designed to handle.

Prevention: Build hip internal rotation mobility and thoracic spine rotation through daily mobility work. Strengthen the core — specifically the anti-rotation muscles (obliques, transverse abdominis) that stabilize the spine during the swing. A TPI assessment at NeoGolf (neogolfclub.com) with Allan Martel, PGA can identify the specific mobility deficits causing your back to compensate. NeoFit Performance (neofitperformance.com) designs targeted programs based on those results.

2. Golfer's Elbow (Medial Epicondylitis)

Pain on the inside of the elbow caused by overuse of the forearm flexor muscles. Common in golfers who grip too tightly, practice excessively without adequate recovery, or have poor impact mechanics (hitting the ground before the ball).

Prevention: Eccentric forearm strengthening (wrist curls lowering slowly with light weight), grip pressure awareness during practice, and limiting practice volume to what your body can recover from. Trackman lessons at NeoGolf help improve impact mechanics so you're hitting the ball cleanly rather than digging into the turf.

3. Shoulder Impingement

Pain in the front or top of the shoulder, often in the lead arm, caused by repetitive overhead and across-body movement patterns combined with poor scapular mechanics.

Prevention: Strengthen the rotator cuff and scapular stabilizers (rows, external rotations, prone Y/T/W exercises). Improve thoracic spine extension so your shoulder doesn't have to compensate during the backswing. Avoid excessive overhead reaching and practice volume.

4. Hip Impingement

A pinching sensation in the front of the hip, often during the backswing or follow-through. Common in golfers with structural hip variations or those who lack adequate hip rotation and compensate by forcing range of motion.

Prevention: Maintain hip internal and external rotation through daily 90/90 stretching. Strengthen the glutes to provide dynamic hip stability. Avoid forcing hip rotation beyond your available range — work with a TPI-certified professional to design a swing that respects your body's structural limits.

5. Wrist Injuries

Pain on the lead wrist (ulnar side) from impact forces, especially in golfers who hit off hard mats, take large divots, or practice with worn-out grips that transmit excessive vibration.

Prevention: Wrist strengthening exercises (radial/ulnar deviation with light weight), proper grip maintenance (replace grips regularly), and practicing on quality surfaces. At NeoGolf (neogolfclub.com), the hitting mat surface is designed to reduce wrist impact compared to hard outdoor range mats.

The Integrated Prevention Approach

The golfers on the Mississippi Gulf Coast who stay healthiest are the ones using all three NeoVerse resources:

NeoGolf for proper instruction — Allan Martel's TPI assessments identify physical limitations that cause compensatory swing patterns, and Trackman lessons ensure you're not ingraining mechanics that stress your body.

NeoFit Performance for physical preparation — golf-specific mobility, stability, and strength training designed from TPI results. Plus cold plunge and Normatec recovery to manage the inflammation that accumulates across a season.

NeoLife Physical Therapy for early intervention — when something doesn't feel right, getting evaluated early prevents a minor issue from becoming a season-ending injury. Our four Gulf Coast clinics offer same-week availability for most appointments.

Schedule a preventive evaluation at NeoLife Physical Therapy: 228-280-8120. Book a TPI assessment at NeoGolf: 228-300-9134. Start a golf fitness program at NeoFit Performance: neofitperformance.com.

Frequently Asked Questions

Q: Should I see a physical therapist before I'm injured?

Yes. Preventive evaluation identifies risk factors before they cause injury. Many golfers benefit from a single PT session focused on movement screening and golf-specific recommendations.

Q: Can I golf through pain?

It depends on the type and severity. Sharp pain, pain that worsens during activity, or pain that affects your swing mechanics should be evaluated. Playing through these warning signs often leads to more serious conditions that require longer recovery.

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NeoLife Physical Therapy is part of NeoVerse Enterprise, founded by Dr. Robby Ellis, DPT, on the Mississippi Gulf Coast.

→ NeoLife Physical Therapy — 4 Gulf Coast Clinics: neolifept.com

→ NeoFit Performance — Sports Performance Training in D'Iberville: neofitperformance.com

→ NeoGolf — Indoor Golf & Trackman Lessons in D'Iberville & Ocean Springs: neogolfclub.com

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