Stay on Course with These Tips to Prepare for the Golf Season

Barbara Kutch, PT

With the start of another golf season on the horizon, now is the time to start getting back into the swing of things.

Many golf injuries occur when golfers head straight from the couch to the greens without conditioning beforehand.

But you can reduce your risk from injury by slowly upping your exercise and conditioning routine in the weeks ahead. 

Additionally, if you’re still struggling with an old injury or do sustain an injury this season, physical therapy can help.

Penn Medicine Princeton Medical Center (PMC) Princeton Rehabilitation offers sports specific rehabilitation programs, including for golf, to treat and prevent injuries and improve game performance.

Early Season Injuries Common

According to the National Golf Foundation, a record-setting 26.6 million people played golf in 2023 and a record 531 million rounds were played.

And as the game’s popularity rises, so do the number of injuries, especially early in the season. In fact, one study estimates that over 50% of golfers suffer a musculoskeletal injury during the first 10 weeks of play.

Among the most common injuries are:

• Back strain: The rotational and twisting motions involved in a golf swing can place stress on the lower back, leading to muscle strains or even herniated discs. Poor swing mechanics and improper posture can contribute to this type of injury.

• Golfer’s elbow. This injury involves inflammation of the tendons that attach to the inner side of the elbow. It often occurs due to repeated swinging and gripping motions in golf, leading to pain and tenderness on the inner side of the elbow.

• Rotator cuff strain. The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint. Golf swings can put strain on these structures, leading to injuries such as strains or tears. This can result in shoulder pain and limited range of motion.

Ease Back into the Game

As simple as it looks, golf requires significant muscle power and balance, and if you aren’t active in the offseason, both can deteriorate.

Here are some ways you can ease back into the game and avoid getting injured on the first hole this season:

• Stretch. Before doing anything else, take a few minutes to warm up and stretch. More flexible muscles are less prone to injury.  

• Build your muscles. Get back into shape by getting into a regular exercise and strength training routine. Consider working with a trainer to build the muscles in your glutes, legs and core, which together power your swing.

• Hop on the treadmill. A typical golf course is 3.75 miles. However, with errant balls and navigating around hazards, you’re sure to walk more than that (unless of course, you take a cart.)  To boost your endurance, start walking now whether indoors on a treadmill or outside if the weather cooperates.

• Start swinging again. After a few months off, your body needs to get used to swinging a club again. Start off with your short irons and take some nice, easy — not fast — swings to regain the movement. Practice in your garage or basement if it’s too cold outside. On nicer days, head to the driving range, but don’t overdo it. Start out with a smaller bucket and gradually work your way up.

• Practice your technique. Indoor simulators are great for practice in the off season and can provide helpful feedback about your swing. Remember to take it slow at first, so you don’t injure yourself before you even get to the course.

• Warm up. Once you’re back on the course, remember to warm up. Adopt a specific routine of stretching and flexibility exercises before each round. Hit some balls before a game, starting with the wedge and gradually working up to the driver.

Back on Par

If you suffer a golf-related or other type of injury, are recovering from surgery or dealing with chronic pain, the Golf Rehabilitation program at Princeton Rehabilitation can help you get back on par and perform at your optimal level.

The program is open to individuals of all ages and skill levels and is staffed by specially trained golf rehabilitation therapists certified by the Titleist Performance Institute.

Patients – with a prescription from their doctor – receive a personalized evaluation that includes:

• An assessment using leading edge 3D computerized biofeedback technology that measures body motion to help correct poor technique, promote a more efficient swing and prevent injury.

• A comprehensive physical therapy examination.

• An overall strength and flexibility assessment.

Customized treatment plans address all areas that may impact a golfer’s game and aim to:

• Optimize motion and decrease stress on the body during the swing and follow-through.

• Encourage proper technique and focus on injury prevention.

• Reduce pain during or after playing

To learn more about the Golf Rehabilitation program, visit princetonhcs.org or call (609) 853-7830.

To find a physical therapist with Penn Medicine Princeton Health, call (609) 853-7840 or visit www.princetonhcs.org.

Barbara Kutch, PT, is physical therapist and certified strength and conditioning specialist with Penn Medicine Princeton Medical Center Princeton Rehabilitation. She is also certified by the Titleist Performance Institute.