Top 10 Golf Injuries and How To Avoid Them

Published by Dr. C.J. DeFabio, D.C. | September 9, 2019

Top 10 Golf Injuries and How to Help Prevent Them

When many people think of sports injuries, they think of football, hockey, or running. Golf does not always make the list. But golf places repeated stress on the hands, wrists, elbows, shoulders, spine, hips, and knees. Over time, swing mechanics, overuse, limited mobility, poor warm-up habits, and pre-existing movement problems can all contribute to pain or injury.

The good news is that many common golf injuries can often be reduced with better preparation, better mechanics, and early attention to symptoms before they become more limiting.

Below is a practical guide to 10 common golf-related injuries we see in our office, how to help reduce your risk, and when it may be time to consider a professional evaluation.

Important: This article is for general educational purposes only and is not a diagnosis. Persistent pain, weakness, swelling, numbness, loss of motion, or pain that interferes with play or daily life should be evaluated by a qualified healthcare professional.

1. Hand and Finger Blisters

Blisters are one of the most common minor golf problems, especially for beginners, players returning after time off, or anyone practicing for longer than usual. Repeated friction from the club can irritate the skin and affect grip comfort and swing consistency.

How to help prevent blisters

• Use properly fitted golf gloves
• Replace worn grips or gloves
• Build practice volume gradually
• Consider protective athletic tape over sensitive areas

When to pay closer attention

Most blisters are minor, but broken skin, signs of infection, or repeated blistering in the same area may mean your grip, equipment, or training volume needs to be addressed.

Conservative care strategies

Blisters usually do not require in-office treatment, but if repeated grip-related irritation is changing the way you swing, a movement and equipment review may help reduce stress through the hands and wrists.

2. Wrist Soreness or Pain

Some wrist soreness can happen when you are using muscles and connective tissue that are not yet conditioned for golf. But pain that is sharp, recurring, or lasts more than a few days may point to irritation of the tendons, joint structures, or supporting muscles.

How to help prevent wrist pain

• Warm up before hitting balls
• Improve wrist and forearm mobility
• Build grip and forearm strength gradually
• Avoid sudden spikes in range sessions or practice volume
• Review swing mechanics if you repeatedly hit the ground hard or “chunk” shots

Conservative care strategies

Depending on the cause of wrist pain, conservative treatment may include activity modification, soft tissue therapy, guided exercises, and physical therapy.
Class IV laser therapy may be considered in some cases to support tissue healing and help manage pain and inflammation.
If scar tissue, tendon overload, or chronic soft tissue irritation is suspected, shockwave therapy may also be considered as part of a broader treatment plan when clinically appropriate.

When to get evaluated

Consider an evaluation if wrist pain lasts more than several days, returns every time you play, limits grip strength, or is associated with swelling, clicking, or reduced motion.

3. Shoulder Soreness or Pain

The golf swing places repeated demand on the shoulders, especially the rear shoulder, front shoulder, and the muscles that control scapular motion. Poor mobility, overuse, or lack of conditioning can lead to soreness that starts as mild discomfort and gradually worsens.

How to help prevent shoulder pain

• Warm up the shoulders before practice and play
• Improve thoracic spine mobility
• Strengthen the rotator cuff and shoulder blade stabilizers
• Avoid swinging at full effort when cold
• Progress volume gradually at the start of the season

Conservative care strategies

Shoulder pain often responds best when treatment is matched to the cause. Conservative options may include:

• mobility work
• rotator cuff and scapular stabilization exercises
• manual therapy
• physical therapy
• swing-related movement assessment

For some patients with persistent inflammation or soft tissue irritation, Class IV laser therapy may be used to help reduce pain and support tissue recovery.
When chronic tendon overload or stubborn soft tissue restriction is involved, shockwave therapy may also be considered.

When to get evaluated

A professional exam is a good idea if you have pain with lifting the arm, pain at the top or front of the shoulder, night pain, weakness, or pain that keeps returning during your swing.

4. Rotator Cuff Soreness or Irritation

The rotator cuff helps stabilize the shoulder through the swing. Repetitive loading, poor mechanics, deconditioning, or sudden impact can irritate these tissues. Early symptoms may feel like soreness, pinching, weakness, or discomfort when reaching or following through.

How to help prevent rotator cuff problems

• Warm up the shoulder and upper back
• Strengthen external rotators and scapular stabilizers
• Improve posture and thoracic mobility
• Avoid overtraining through pain
• Build up swing volume gradually

Conservative care strategies

Early rotator cuff symptoms are often easier to manage before they become more limiting. Treatment may include:

• exercise-based physical therapy
• shoulder stabilization work
• mobility correction
• soft tissue treatment
• gradual return-to-play planning

Class IV laser therapy may be used in some cases to support recovery in irritated shoulder tissues.
If chronic tendon-related pain is present and appropriate for care, shockwave therapy may also be considered as part of a conservative treatment plan.

When to get evaluated

Pain with reaching overhead, weakness, catching, or persistent shoulder pain after golf should not be ignored.

5. Knee Soreness or Pain

Golf may seem low impact, but the knees still absorb rotational and weight-shift forces throughout the swing. Knee pain may be more likely when there are mobility restrictions at the hips and ankles, poor balance, weakness, or pre-existing knee irritation.

How to help prevent knee pain

• Improve hip and ankle mobility
• Strengthen the glutes and leg muscles
• Practice balance and single-leg stability
• Avoid overswinging if your lower body control is poor
• Use footwear that supports stable ground contact

Conservative care strategies

Knee pain care depends on whether the main issue is mobility loss, tendon irritation, joint overload, or movement mechanics. Conservative strategies may include:

• physical therapy
• gait and movement assessment
• mobility work
• strengthening
• load modification

When soft tissue irritation or tendon overload is involved, Class IV laser therapy may be considered.
For certain chronic tendon-related presentations, shockwave therapy may also be part of care when appropriate.

When to get evaluated

Get evaluated if knee pain affects walking, stairs, squatting, rotation during your swing, or if you notice swelling, instability, or locking.

6. Lower Back Soreness or Pain

Lower back pain is one of the most common golf complaints. The golf swing combines rotation, extension, and force transfer through the spine and pelvis. Poor hip mobility, weak core control, reduced thoracic motion, or disc-related irritation can all contribute.

How to help prevent lower back pain

• Warm up before playing
• Improve hip and thoracic spine mobility
• Build core and glute strength
• Avoid swinging harder than your body can control
• Address repeated stiffness early rather than playing through it

Conservative care strategies

Effective conservative strategies for golf-related low back pain often begin with a focused exam to identify whether the main driver appears to be disc irritation, joint restriction, muscular overload, nerve irritation, or a movement-control problem.

Depending on the findings, treatment may include:

• chiropractic care when appropriate
• physical therapy and progressive rehab
• movement retraining
• core and hip strengthening
• Class IV laser therapy
• non-surgical spinal decompression in selected cases involving disc-related symptoms or nerve compression patterns
• other conservative modalities based on clinical need

Non-surgical spinal decompression may be considered for some patients with low back pain that appears related to disc injury, disc bulge, radicular symptoms, or nerve compression, but it is not right for everyone and should follow an exam.

When to get evaluated

Seek an evaluation if back pain lasts more than a few days, shoots into the leg, causes numbness or tingling, limits your swing, or keeps returning after golf.

7. Wrist Strain

If early wrist soreness is ignored, it may progress into a more significant strain. This can happen with repeated ground contact, overuse, poor mechanics, or returning to play too quickly after irritation starts.

How to help prevent wrist strain

• Do not play through escalating pain
• Improve forearm strength and endurance
• Warm up before practice
• Correct grip and swing issues that overload the wrist
• Increase range or play volume gradually

Conservative care strategies

For wrist strains, conservative care may include:

• temporary activity modification
• wrist and forearm physical therapy
• manual therapy
• soft tissue treatment
• progressive strengthening

Class IV laser therapy may be used in some cases to help calm pain and support healing in irritated soft tissues.
If chronic tendon irritation or stubborn tissue restriction is present, shockwave therapy may also be considered when appropriate.

When to get evaluated

Ongoing wrist pain, reduced grip strength, swelling, or pain with everyday activities such as opening doors or lifting objects should be assessed.

8. Golfer’s Elbow

Golfer’s elbow usually involves irritation of the tendons on the inner side of the elbow. It often develops from repeated gripping, wrist flexion, and repetitive impact during the swing. It may start as soreness and gradually become painful during golf, lifting, typing, or daily use.

How to help prevent golfer’s elbow

• Warm up the forearm, wrist, and shoulder
• Improve grip load management
• Build forearm strength gradually
• Review swing mechanics if symptoms keep returning
• Avoid trying to “push through” elbow pain for weeks

Effective conservative strategies for golfer’s elbow

For many patients, conservative care works best when it addresses both the irritated tendon and the movement patterns contributing to overload.

Depending on the exam findings, treatment may include:

• activity modification
• physical therapy for the forearm and shoulder
• manual therapy
• grip and load-management strategies
• Class IV laser therapy
• Shockwave therapy

Class IV laser therapy may be used to help manage pain and inflammation while supporting the healing environment of irritated soft tissues.
Shockwave therapy may be considered for more chronic tendon-related pain patterns, especially when symptoms have lingered and standard rest alone has not been enough.

When to get evaluated

An evaluation is a smart next step if elbow pain has lasted more than 1 to 2 weeks, hurts with gripping, affects your swing, or starts interfering with work, exercise, or sleep.

9. Rotator Cuff Strain or Tear

A more significant rotator cuff injury may happen after a forceful swing, striking the ground hard, repeated overload, or a fall. Symptoms can include weakness, pain lifting the arm, limited range of motion, and night pain.

How to help reduce risk

• Keep the shoulders strong and mobile
• Improve swing mechanics
• Build training volume gradually
• Do not ignore earlier warning signs such as soreness and weakness

Conservative care strategies

Not every rotator cuff problem needs the same approach. A clinical evaluation helps determine whether conservative care is appropriate and what kind of care is most likely to help.

Depending on the presentation, treatment may include:

• physical therapy
• shoulder stabilization exercises
• mobility work
• Class IV laser therapy
• other supportive conservative treatments

If symptoms suggest a more significant tear, imaging or referral may be recommended.

When to get evaluated urgently

Prompt evaluation is appropriate if you suddenly cannot lift the arm well, feel marked weakness, or have severe pain after a specific incident.

10. Golf Cart Falls and Traumatic Injuries

Falls from golf carts or slips around the course can cause more serious injuries than overuse alone. These may affect the shoulder, wrist, head, ribs, spine, hips, or knees.

How to help prevent golf cart injuries

• Wear the seat belt if available
• Avoid sharp turns at speed
• Stay alert on uneven terrain
• Avoid alcohol-related risk while driving a cart
• Use extra care on wet or sloped surfaces

Conservative care strategies

Traumatic injuries require the right level of care based on severity. Some falls may cause simple bruising or soft tissue strain, while others may require urgent evaluation, imaging, or emergency care.

If a more serious injury has been ruled out, conservative treatment may help with recovery from soft tissue strain, joint stiffness, or post-injury movement limitations.

Get urgent care right away for:

• head injury symptoms
• possible fracture
• severe swelling
• inability to bear weight
• loss of consciousness
• significant weakness or numbness

When Golf Pain May Mean It Is Time for an Evaluation

It is a good idea to schedule an evaluation if:

• pain lasts longer than a few days
• symptoms keep returning every time you play
• you notice weakness, numbness, or tingling
• pain affects sleep, work, or daily tasks
• your swing has changed because you are guarding an area
• you are not sure whether you are dealing with simple soreness or a real injury

At Ravenswood Chiropractic & Wellness Center, we look at more than just the painful spot. We evaluate mobility, strength, movement quality, loading patterns, and whether the problem appears to involve joints, muscles, tendons, nerves, or disc-related spinal pain.

For golfers in Andersonville, Ravenswood, Uptown, Lincoln Square, and nearby Chicago neighborhoods, conservative care may include a combination of:

• chiropractic care when appropriate
• physical therapy and rehab
• Class IV laser therapy
• shockwave therapy
• non-surgical spinal decompression for select spine-related cases
• return-to-play guidance based on your presentation and goals

Golf Injury Prevention Tips That Matter Most

If you only focus on a few things, start here:

1. Warm up before you play

A few minutes of mobility and activation work is better than stepping up cold and swinging hard.

2. Build volume gradually

A sudden increase in range balls, practice sessions, or rounds is a common setup for overuse pain.

3. Improve mobility where golfers need it most

The wrists, shoulders, thoracic spine, hips, and ankles all affect the golf swing.

4. Strengthen the muscles that control force

Forearms, rotator cuff muscles, scapular stabilizers, glutes, and core muscles all matter.

5. Do not ignore recurring pain

Pain that keeps coming back is often a sign that something in your mechanics, mobility, or tissue load needs attention.

FAQ: Golf Injuries, Golfer’s Elbow, and Conservative Care

What is the most common golf injury?

Some of the most common golf-related complaints involve the lower back, wrist, shoulder, and elbow. The exact pattern depends on swing mechanics, practice volume, conditioning, and past injury history.

Is golfer’s elbow caused only by golf?

No. Golfer’s elbow can also develop from work duties, gym training, gripping, racket sports, or repeated wrist flexion and forearm loading. Golf is only one possible cause.

Can golfer’s elbow go away on its own?

Mild cases sometimes calm down with rest and load reduction, but persistent symptoms often return if the underlying movement and tendon-loading issues are not addressed.

What conservative treatment may help golfer’s elbow?

Depending on the cause and severity, conservative care may include activity modification, rehab exercises, soft tissue treatment, Class IV laser therapy, and  shockwave therapy when clinically appropriate.

When is back pain from golf more concerning?

Back pain deserves closer attention if it travels into the leg, causes numbness or tingling, is severe, or keeps returning. Disc-related pain and nerve irritation should be evaluated rather than guessed at.

Can non-surgical spinal decompression help golfers with low back pain?

For some patients with disc-related or nerve-related low back symptoms, non-surgical spinal decompression may be part of a conservative treatment plan after an exam. It is not appropriate for every cause of back pain.

Should I keep playing golf through pain?

Not usually. Mild muscle fatigue is one thing, but playing through repeated or worsening pain may increase irritation and delay recovery.

When should I see a provider for golf elbow, shoulder pain, or back pain?

A good rule is to get checked if symptoms last more than a few days, recur with play, limit motion, affect sleep, or interfere with work or exercise.

Do you treat golf injuries in Chicago?

Yes. Ravenswood Chiropractic & Wellness Center evaluates and treats many common golf-related musculoskeletal complaints for patients in Andersonville, Ravenswood, and surrounding Chicago neighborhoods