Your Body Almanac

Golf

A twisting swing repeated hundreds of times, plus hours in the sun.

Golf gets you walking outdoors for hours, which is good for your heart. The swing is the hard part. It twists your spine with force, loads one side more than the other, and jars your wrists and elbows when the club hits the ground. Sun exposure on the course adds up too.

01

Lower back pain

The golf swing rotates your spine fast and with force, often from a bent-over stance. Stiff hips and a stiff upper back make the lower back twist more than it should.

SourcesGolf injury prevention (OrthoInfo, AAOS)Low back pain (OrthoInfo, AAOS)
Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready. Extend your upper back over a chairDailyGently bend your mid-back backwards over a chair to counter hours of rounding forward. Do a figure-four stretchDailyCross one ankle over the other knee to stretch the outer hip and buttock. Hold a side plankWeeklyProp yourself up on one forearm to strengthen the sides of your trunk and hips.
02

Golfer's elbow and wrist pain

Hitting the ground, practicing hundreds of balls at the range, and gripping too hard all load the tendons on the inside of the elbow and the wrist.

SourcesMedial epicondylitis (OrthoInfo, AAOS)Golfer's elbow (Cleveland Clinic)
Train your gripWeeklySqueeze a firm ball or grip trainer to keep your hands and forearms strong. Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day. Build up training graduallyWeeklyRaise how often, how long and how hard you train by no more than about 10% a week.
03

Shoulder strain

The lead shoulder works hard at the top of the backswing. Rotator cuff irritation is common in golfers who play often or have weak shoulder muscles.

SourcesGolf injury prevention (OrthoInfo, AAOS)Rotator cuff tears (OrthoInfo, AAOS)
Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Stretch your chest in a doorwayDailyOpen up chest and shoulder muscles that tighten from hunching over desks, steering wheels and phones.
04

Sun and storms on an open course

Four or five hours on an open course is a lot of UV, and the face, ears, neck and backs of the hands get most of it. Golfers have plenty of time outdoors for skin damage to build. Open fairways are also a dangerous place in a thunderstorm. When thunder roars, leave the course for a building or a hard-topped car.

SourcesSun safety facts (CDC)Sun exposure (MedlinePlus)Lightning safety tips (National Weather Service)
Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors. Wear sun-protective clothingAs neededCover up with a wide-brimmed hat, UV-blocking sunglasses and tightly woven long sleeves when you are out in the sun. Check your skin for changesAs neededLook over your whole body on a regular schedule for new spots or moles that change, itch or bleed.

When to see a professional

See a doctor for back pain that runs down your leg or comes with numbness or weakness, elbow pain that doesn't improve after a few weeks of rest, or a new or changing mole. Stop playing and call 911 for chest pain or unusual shortness of breath on the course.