Golf Injuries Are Predictable — and Preventable
The most common golf injuries follow a clear pattern: lower back (28%), elbow (25%), wrist (20%), shoulder (16%). Nearly all are overuse injuries caused by poor warm-up habits and insufficient recovery.
The Pre-Round Warm-Up (5 Minutes)
Most golfers arrive 10 minutes before their tee time and head straight to the first tee. This is a recipe for injury.
- Arm circles: 20 forward, 20 backward. Gets blood flowing to shoulders and elbows.
- Trunk rotations: Feet shoulder-width, rotate upper body side to side. 30 seconds.
- Hip hinges: 10 slow deadlift motions (no weight). Wakes up the posterior chain.
- Progressive swings: Start with a wedge at 40% effort. Build to a driver at 80% over 10 swings. Never start at full speed.
The Lower Back Protocol
Your lower back absorbs enormous rotational forces. Protect it:
- Core activation before every round: 30-second plank + 10 dead bugs.
- Spine angle awareness: Practice maintaining your spine angle in front of a mirror. Early extension is the #1 cause of golf-related back pain.
- Post-round: 5 minutes of child's pose, knee-to-chest stretches, and cat-cow.
Elbow and Wrist Care
Golfer's elbow (medial epicondylitis) comes from grip tension and impact shock.
- Forearm rolling: Use a foam roller or lacrosse ball on your forearms for 2 minutes after each round.
- Eccentric wrist curls: 3 × 15 with a 2–5 lb dumbbell. The single most effective exercise for treating and preventing golfer's elbow.
- Grip check: If you're leaving divots the size of dollar bills, your angle of attack is too steep — that shock travels straight to your elbows.
Key Takeaway
Five minutes of warm-up and five minutes of recovery can prevent months of missed golf. Make it non-negotiable.