Badgemore Park is delighted to welcome TA Physiotherapy to its on-site Wellness Hub and the below article written by owner, Tom Astley, gives a fascinating insight into how golfers can avoid injury and prolong their enjoyment of the game (and who knows…possibly play better!!)

 

Golf Injury Prevention: Stay in the Game at Badgemore Park

 

Golf may appear gentle compared to contact sports, but players at Badgemore Park Golf Club know that the sport demands significant physical effort — and injuries are more common than you might think. In fact, studies show that amateur golfers experience an injury rate of approximately 15–41%, often due to overuse, poor mechanics, and lack of conditioning (McHardy & Pollard, 2005).

Understanding the most frequent golf injuries and learning how to prevent them can keep you healthy, improve your game, and help you enjoy many more rounds.

 

Top 3 Common Golfing Injuries

 

  1. Lower Back Pain

Lower back pain is the most common golf-related injury, accounting for roughly 18–54% of injuries, depending on the study (Batt, 1992; McHardy et al., 2007).

The rotational force and hyperextension during a swing place high loads on the lumbar spine. Risk increases with poor technique, weak core muscles, and inadequate warm-up.

Prevention Tips:

  • Warm up properly with dynamic stretching and light cardio to prepare muscles.
  • Strengthen your core muscles (e.g., planks, bird-dogs) — strong core stability supports your spine during swings (Lephart et al., 2007).
  • Take lessons to ensure efficient swing mechanics and reduce spinal stress.

 

  1. Golfer’s Elbow (Medial Epicondylitis)

This condition results from overuse of the forearm muscles and tendons, causing pain on the inside of the elbow. It affects approximately 15–20% of golfers at some point (Thompson, 2009).

Prevention Tips:

  • Improve your grip and swing mechanics to minimize excessive strain on the tendons.
  • Build up playing time gradually rather than making sudden increases.
  • Strengthen and stretch the forearms regularly to improve tendon resilience (Nirschl & Ashman, 2003).

 

  1. Shoulder Injuries (Rotator Cuff Strain/Tear)

Golfers are prone to rotator cuff injuries from repetitive shoulder motion, accounting for around 8–18% of golf-related injuries (McHardy & Pollard, 2005).

Prevention Tips:

  • Perform shoulder strengthening exercises (e.g., external rotations with resistance bands) to support joint integrity.
  • Avoid overswinging or playing fatigued, as tired muscles are more prone to injury.
  • Pay attention to early signs of discomfort, and modify play if necessary.

 

General Injury Prevention Tips for Golfers

  • Warm Up Before Every Game

10–15 minutes of dynamic movement and light swings help increase blood flow and reduce injury risk (Fradkin et al., 2001).

  • Focus on Flexibility

Regular stretching of the hips, shoulders, and spine improves range of motion and protects against strain.

  • Listen to Your Body

Rest is crucial if you feel fatigue, soreness, or pain — pushing through increases the risk of serious injury.

  • Use Correct Equipment

Clubs fitted to your body size and swing type reduce unnecessary strain and promote safer mechanics.

  • Get Professional Coaching

Working with certified instructors at Badgemore Park Golf Club ensures your swing is both powerful and biomechanically sound, reducing long-term risk.

Take care of your body, and you’ll take care of your game. Injury prevention isn’t just about longevity; it’s about playing better, more consistently, and enjoying your time on our beautiful course at Badgemore Park.

 

References:

  • Batt, M. E. (1992). A survey of golf injuries in amateur golfers. British Journal of Sports Medicine, 26(1), 63–65.
  • McHardy, A., Pollard, H. (2005). Muscle activity during the golf swing. British Journal of Sports Medicine, 39(12), 799–804.
  • McHardy, A., Pollard, H., Luo, K. (2007). Golf injuries: A review of the literature. Sports Medicine, 37(4–5), 289–303.
  • Lephart, S. M., Smoliga, J. M., Myers, J. B., Sell, T. C., Tsai, Y. S. (2007). An eight-week golf-specific exercise program improves physical characteristics, swing mechanics, and golf performance in recreational golfers. Journal of Strength and Conditioning Research, 21(3), 860–869.
  • Thompson, M. (2009). Managing elbow injuries in golf. Sports Health, 1(2), 156–161.
  • Nirschl, R. P., Ashman, E. S. (2003). Elbow tendinopathy: Tennis elbow. Clinics in Sports Medicine, 22(4), 813–836.
  • Fradkin, A. J., Sherman, C. A., Finch, C. F. (2001). Improving golf performance with a warm-up conditioning programme. British Journal of Sports Medicine, 35(1), 33–37.