Tee Off Pain-Free: 5 Common Golf Injuries and How to Recover

Golf is a beloved pastime across the UK, from the windswept links of Turnberry to friendly local clubs. Yet, the sport’s repetitive swings and pivots can lead to injuries that dampen your enthusiasm. Don’t worry UK golfers, we’ve got you covered! With a dash of know-how and some smart strategies, you can sidestep these setbacks and keep your game strong. Here’s a look at the five most common golf injuries in 2025, plus modern tips to get you back to hitting fairways with a grin.

Low Back Pain

The golf swing’s twisting motion puts serious strain on your lower back, causing stiffness or a persistent ache. Poor posture or overplaying on the UK’s rolling courses can worsen it. Take a short break, apply ice for 15 minutes daily, and try gentle cat-cow stretches to ease tension. Strengthen your core with 30-second planks, three times weekly. A visit to Elite Performance Therapy can refine your swing mechanics to prevent future discomfort and keep you playing comfortably.

Golfer’s Elbow

Golfer’s elbow, marked by inner elbow pain, often strikes when you grip clubs too tightly or swing repeatedly. It’s a real nuisance for consistent play. Rest the area, use a compression brace, and ice after rounds. Perform eccentric wrist curls with a light dumbbell (10-15 reps daily) to aid healing.

Rotator Cuff Injuries

Your shoulder’s rotator cuff muscles take a hit from powerful drives, leading to pain or weakness that makes arm movement tricky. Avoid big swings temporarily, ice the shoulder, and do external rotation exercises with a resistance band (10-15 reps, twice daily). If you’re still struggling why not visit us for a tailored shoulder strength plan? We’ll provide specific exercises and stretches that will have you launching balls with confidence again, ready for any UK course.

Knee Pain

Pivoting on any green can stress your knees, especially with meniscus issues or arthritis, causing swelling or stiffness. Rest the knee, use a supportive brace, and strengthen quads with seated leg extensions (10-15 reps, three times weekly).

Keeping Injuries Off Your Scorecard

Stay in the game with these practical tips to prevent injuries:

• Warm-Up: Spend 5-10 minutes on dynamic stretches, like arm circles, to prep your body.
• Right Gear: Choose clubs suited to your body and skill level to reduce strain.
• Smart Swings: Practice controlled swings to protect joints, starting with shorter clubs.
• Core Strength: Add pelvic tilts (10 reps daily) to support your spine during swings.
• Regular Check-Ins: Why not schedule a maintenance treatment to catch early issues and it might just boost your performance? 😊

These steps keep your swing smooth and your score low, no matter the course.

Why Elite Performance Therapy?

With a love for golf and a knack for keeping players in top shape, Elite Performance Therapy delivers customised care to tackle injuries and enhance your game. Whether you’re a casual golfer or chasing club honours, we’re here to help you play pain-free and at your peak.