The Top 3 Most Common Spring Golf Injuries

Mar 24

Golf is often seen as a low-risk, non-contact sport, free from the intense physical demands of running, jumping, or sudden reactive movements. Yet, injuries are surprisingly common, with most falling into the category of chronic, overuse-related pain. The lower back, elbows, wrists, and shoulders are the primary trouble spots for golfers.

While occasional acute injuries can occur—such as falling on uneven terrain or getting struck by a ball—most golf-related pain stems from repetitive strain and poor biomechanics. Spring, in particular, is a peak time for these injuries, as many golfers ramp up their play too quickly after months of inactivity. Picture this: after a long winter, you head to the range and power through a large bucket of balls several times a week. Without proper conditioning, this sudden increase in volume can overload key joints and muscles, setting the stage for injury.

To better understand how overuse injuries develop and how to prevent them, check out this clip from Golf Podcast Episode 46: Jude Lenahan and the Wrist for Golf Performance, where we dive into ramp-up strategies and injury prevention.

Episode title: Golf Podcast Episode 46: Jude Lenahan on the wrist in golf performance

1. Low back pain in golfers

What is the cause of low back pain in golfers? Often, especially in the spring, golfers will have acute muscle strains or facet irritation in the lumbar spine. The combination of high forces, lacking muscle strength and endurance, and poor mechanics increase the potential of muscle overuse injury/ strain. The action of forces in the low back result in downward compression, side bending, and shear (forward-backward and side-side). The compressive forces in the low back during the golf swing can be up to 8x bodyweight. Compare this to 7x bodyweight in rowing and 3x bodyweight while jogging… Further, studies have shown that amateur golfers have a 90% peak muscle activity/ contraction through the lumbar spine compared to 80% in professionals. Amateurs also had 80% more lateral bending and peak shear loads with 50% more torque compared to professionals. We don’t hit the ball as far, yet we are putting more load (compression) through the lumbar spine with less control and stability (shear).

When we have compression in the low back, especially in the presence of lumbar spine extension and shear forces, we are more susceptible to disc injuries, facet irritation, and pain. The facet joints of the lumbar spine are two small bony articulations from one vertebra to the next. These small joints will compress in movements like extension and “open” in movements like flexion.

The small muscles of the low back like the multifidi can sustain overuse injury and strain, creating that typical aching in the central low back. We can also have strain of the Quadratus Lumborum (QL) muscle, which is heavily responsible for side bending and rotation of the spine to one side. It is common for the left QL muscle to become tight and achy in right-handed golfers who have not dialed up there swing volume as the start of the season approaches.

How do we eliminate low back pain from muscle strain and facet irritation?

The best thing we can do is prevent it in the first place. We can do this by working on swing mechanics while strength training and improving core stability in the offseason. Also, we can ramp up practice and play volume slowly in the spring as we get back to playing more. But if we find ourselves experiencing that low back ache as we begin playing more, how can we improve on it?

We may need to be a bit smarter about our volume, so try to limit the extent of your practice session for the next few weeks. This does not mean rest or stop, but limit. Then we can build from there. Hit fewer balls with higher quality. Next, we want to help the process of calming things down. Manual therapy is fantastic for this, including chiropractic adjustments and soft tissue mobilization. We can also do therapeutic exercise in this stage, helping to drive back in subtle motion at the vertebrae and free up space in the facet joints. We then slowly begin working to address surrounding joints and beyond, working to address other restrictions that are adding to compensations that increase the forces going into the low back. This can include working on hip and thoracic spine mobility, foot mobility, strength at key joints, and force development from the ground up. Last, we re-introduce all of these components into the swing to help address any swing mechanics leading to increased force and load into the low back.

2. Elbow pain and wrist pain in golfers

In right-handed golfers, the lead side wrist and elbow are the most common injury sites in amateur golfers. These injuries are most often directly related to overuse injuries. What happens in the lead side wrist and elbow is sudden and significant lead wrist flexion at impact (especially with a steeper swing). This sudden jerk stretches the contracted muscles of the forearm and wrist, creating muscle and tendon damage. Overtime, we get tendinopathies at the elbow and wrist. Let’s specifically talk about golfer’s elbow.

Golfers elbow, or medial epicondylitis, is an injury to the tendon of the medial or inner side of the elbow. On the lead side arm, we can get golfers elbow (inside elbow) or tennis elbow (outside elbow), with similar frequency. This can depend on the wrist positioning of the golfer at impact.

How do we eliminate elbow pain from tendinopathies (golfers and tennis elbow)?

Regardless of golfers or tennis elbow, the treatment is the same. We first need to De-load and let the tendons of the flexor compartment or extensor compartment of the forearm to calm down. Adjustments to the joints of the elbow and wrist can be helpful, along with soft tissue therapy to begin stimulating the rebuilding process of the injured tendon. Then, we need to rebuild. Acute tendon injuries can become chronic tendon injuries if we are not careful to load this tissue back up. Seek professional care to guide this rebuilding process.

We cannot miss this opportunity to also address golf mechanics. It is often that mechanics in the swing that are leading to more steep or downward swings with more turf and ground contact (more forces in the wrist and elbow).

3. Shoulder pain in golfers

The third most common injury in amateur golfers is the shoulder, specifically the lead side shoulder. Conditions in golfers include impingement (not a real diagnosis), rotator cuff pathology, AC joint dysfunction, arthritis, and instability. In most cases, the pain was reproduced in the top of the backswing. This position requires maximal shoulder external rotation from the trail side shoulder, and max shoulder adduction (cross body) and flexion from the lead side shoulder (most commonly injured).

If the pain is at the top of the backswing and in the front of the shoulder, we can think of anterior and superior labrum issues, bicep tendonitis, and AC joint loading dysfunction. If the pain is in the back of the shoulder, it is more likely rotator cuff injuries.

Returning to golf this spring, it is vital that we can produce high quality swings without compensations. Tightness in the shoulder capsule itself, weakness of the rotator cuff muscles and other supporting shoulder complex muscles, and poor swing mechanics (turning through the shoulder more instead of turning at the trunk) will put excessive and sudden stress through the structures of the shoulder. Working to make sure the shoulder complex is mobile AND strong through dynamic activity is the first key, then improving swing mechanics will keep pain and injury at bay as we move forward.

How do we eliminate shoulder pain from AC joint, labrum, and rotator cuff injuries?

Of course, all of these diagnoses will need specific and individualized rehab. That being said, we can address common dysfunctions and address loading strategies with similar movements.

Chiropractic and soft tissue mobilization can be especially helpful at mobilizing the shoulder capsule. When rotator cuff and labrum injuries are present, we want to get back full access to joint play (mobility) in that shoulder without regions of compression. Then, we can start loading tissues and muscles specific to your condition. After this, it is essential we begin re-integrating these muscles into full shoulder complex movements that retrain you to move through range of motion without compensation and under load. Last, we add dynamic movements and golf specific drills that transfer the changes we have made at the shoulder complex to the actual golf swing, addressing compensations as they exist in your swing.

Conclusion

Spring is an exciting time for golfers returning to the course, but it's also the season when overuse injuries are most common. Low back pain, elbow and wrist pain, and shoulder injuries can all develop due to sudden increases in swing volume, poor mechanics, and insufficient strength or mobility. The key to avoiding these setbacks is a strategic approach:

Gradual Ramp-Up – Ease back into playing and practice rather than going all-in too soon.
Strength & Mobility Training – Focus on building resilience in key joints and muscle groups.
Swing Mechanics – Work on efficiency to reduce unnecessary strain and excessive forces.
Proactive Care – Chiropractic adjustments, soft tissue therapy, and structured rehab exercises can help prevent minor discomfort from turning into long-term injuries while addressing physical restrictions that hold back your golf swing.

By prioritizing these elements, you can enjoy a pain-free and performance-driven golf season. If you're already experiencing discomfort, take the necessary steps to modify volume, address movement restrictions, and restore function—so you can keep playing your best game.

-Dr. Nick Curtis DC, MS, TPI, CSCS

If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.

Instagram @Integrated.Rehab.Performance

Check out this podcast Episode with Director of Instruction at The Grove, Jude Lenahan.

Check out this deep dive video on wrist and elbow rehab-to-performance treatment.