Best Physical Therapy Exercises for Golfers

There’s a huge misconception that golf is a low-injury sport. Even though golf is a contact-free sport, you can still sustain injuries.

While mental toughness is a big part of performing well on the golf course, focusing on the physical aspects of golf can help you avoid injury.

When an injury affects your golf game, or prevents you from hitting the links, it may be time to see a physical therapist to help you get back to playing 100 percent.

Why Do Golf Injuries Occur?

Overuse. The most common reason for golf injuries is from overuse due to the repetitive nature of the swing mechanics.
Poor swing mechanics or form. You can place stress on certain body parts with poor form to cause injury. This may be particularly true for more inexperienced golfers.
Muscle weakness. Golfers need strength and stability to repeatedly complete their swing.
Missing range of motion. Missing range of motion in your back or hips can force movement through other joints causing them to move more than intended (i.e., tight hips leading to a back injury).

Improve Your Golf Swing and Avoid These Common Injuries

Many golf injuries may stem from your swing. When forceful rotation of a heavy golf club is repeated, it can lead to various injuries. Specifically, poor stance, posture, and swing mechanics may affect your susceptibility to injury.

In addition, if you have muscle tightness or joint restriction, this can affect your golf swing.

Common golf injuries:

The most common injuries that occur from golf are:

Wrist pain - pain in your wrists may be due to your grip, particularly over-gripping, or gripping the club incorrectly. It could also be related to stiffness in forearm muscles since these muscles attach to tendons around the wrist.
Rotator cuff/shoulder issues - this is a very common injury in golfers, including rotator cuff injuries. Swinging a golf club can cause stress on the shoulder’s surrounding muscles, connective tissue, and tendons.
Hip injuries - hip rotation is important for golfers. Repeated rotational torque and weakness in the glutes, quads, and hamstring can help cause hip injuries.
Back injuries - stiffness in your back and hips can lead to poor swing mechanics and overstress tissues in the back. Having a strong core and mobile hips can increase the resilience of a golfer’s back.
Golfers elbow - this a form of tendonitis that causes pain and inflammation that affects the inside part of the elbow and the tendons connecting the forearm to the elbow. This can be caused by stiff shoulders or overactive muscles in your forearm.
Knee pain - common knee injuries include ACL tears, meniscus tears, and tendonitis.

5 Simple Physical Therapy Exercises

Here are some simple PT golf exercises you can do at home to build strength and avoid injury.

1. Standing pass throughs

This is a great warm-up exercise can be done with a PVC pipe or broom. Keep your arms straight and move the PVC behind your head.

2. External rotation with a band

Pulling on a band with an outward rotation movement at the shoulder.

3. Planks

Core strength is important for your golf game and stabilizes your swing. The plank can help golfers increase their core endurance.

4. Lateral Lunges

This exercise is designed to help golfers improve balance and agility while improving mobility and strength in their hips.

5. Trunk Rotations

Want to improve your driving? Trunk rotations improve thoracic spine mobility and rotation, helping you drive the ball further.

Level Up Your Golf Game With Performance PT

Strength training can help you build strength to avoid injury.

The best golf exercises and drills can depend on age, physical fitness, and coordination. With performance physical therapy, we create a personalized plan to build strength and get into golf shape. We’ll work with you to provide a fitness plan to help you stay injury-free.

Learn more about sports physical therapy in Las Vegas.