Drive Strong, Swing Smart:

Common Golf Injuries & Strength Exercises for Peak Performance

Golf may not be a contact sport, but don't let that fool you—it places significant physical demands on the body. Whether you're a weekend warrior or a seasoned scratch golfer, the repetitive motion of swinging a club, combined with long hours on the course, can lead to overuse injuries and muscular imbalances.


The good news? With targeted strength training, many common golf injuries can not only be prevented but your performance can improve dramatically. Let’s break down the most frequent injuries golfers face and the best exercises to keep your game sharp and body strong.

 

Common Golf Injuries

1. Low Back Pain

  • Cause: The rotational nature of the swing, especially if the core isn’t strong enough to stabilize the spine.
  • Prevention Tip: Strengthen the core and maintain hip mobility.

2. Golfer’s Elbow (Medial Epicondylitis)

  • Cause: Overuse of the forearm muscles during swings, especially with poor swing mechanics.
  • Prevention Tip: Strengthen the forearms and improve flexibility.

3. Rotator Cuff Strain

  • Cause: Repetitive stress on the shoulder joint during swings.
  • Prevention Tip: Strengthen shoulder stabilizers and maintain good posture.

4. Knee Pain

  • Cause: Torque on the knees during the backswing and follow-through, often exacerbated by weak glutes and hips.
  • Prevention Tip: Strengthen glutes and improve hip stability.

5. Wrist Injuries

  • Cause: Sudden impact with the ground or poor grip technique.
  • Prevention Tip: Strengthen wrists and improve grip technique.

 

Learn More about Golfer's Elbow Learn more about Low Back Pain

Strength Exercises for Golfers

To swing with power and stay injury-free, golfers need a strong, mobile, and balanced body. Focus on exercises that enhance core strength, rotational power, shoulder stability, and lower body strength.

1. Dead Bugs (Core Stability)

Great for building deep abdominal strength and spinal stability.

  • Lie on your back, arms straight up, knees bent at 90 degrees.
  • Lower opposite arm and leg toward the floor while keeping the core engaged.
  • Repeat 10-12 reps per side.

2. Cable Woodchoppers (Rotational Power)

Simulates the golf swing motion and builds oblique strength.

  • Use a resistance band or cable machine.
  • Pull across the body in a diagonal pattern.
  • Do 3 sets of 10 per side.

3. Glute Bridges (Hip & Glute Strength)

Vital for stability and power in your swing.

  • Lie on your back with knees bent, feet flat.
  • Drive through the heels to lift the hips up.
  • Squeeze glutes at the top. Hold for 2–3 seconds.
  • Perform 3 sets of 15 reps.

4. Single-Leg Romanian Deadlifts (Balance & Posterior Chain)

Improves hip control and balance—key for maintaining stability through the swing.

  • Hold a dumbbell in one hand.
  • Hinge at the hips and lift the opposite leg straight behind.
  • Keep your back straight. Return to standing.
  • Do 3 sets of 8–10 reps per leg.

5. Scapular Wall Slides (Shoulder Mobility & Stability)

Supports shoulder health and posture.

  • Stand against a wall, arms in a “goal post” shape.
  • Slide your arms up and down the wall without losing contact.
  • Perform 2–3 sets of 10 slow reps.

 

Tips for Injury Prevention & Longevity

  • Warm-up properly: Dynamic movements before your round (think leg swings, arm circles, trunk rotations).
  • Cool down: Light stretching after your game goes a long way.
  • Take breaks: Don’t grind through pain—listen to your body.
  • Focus on form: A solid swing mechanic can reduce your injury risk dramatically.

Final Thoughts

Golf may be a game of finesse, but it rewards strength, balance, and body awareness. By adding a smart strength routine to your weekly schedule, you'll hit longer drives, avoid painful setbacks, and enjoy more time on the course.


Pain is often the last symptom to show up when something’s not right. Whether you're an athlete or a parent of one, don’t wait until an injury sidelines the season.


A sports chiropractic assessment can identify imbalances, mobility restrictions, or mechanical issues before they lead to problems. Prevention is always more effective (and less expensive) than rehab.