Golf is back: 5 Tips to avoid injury on the course

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With COVID-19 restrictions easing in Victoria, we are very happy to be able to get back on the golf course! We have seen a lot of people over the lockdown who have gone from their normal levels of activity, down to very little. When you have a break from activity your body very quickly de-trains. That means you become de-conditioned, and your body is just not used to that activity anymore.

No one wants to return to the course and end up with golfer’s elbow and low back pain! To help you get back to your game injury free, we have put together a list of tips to help you on your way.


Spine rotation

Lie on your back with your knees bent so that your feet are flat on the floor. Imaging a clock around your knees, slowly rotate your knees between 10 and 2 on the clock.

To increase the range, keep your left leg straight on the floor, and your right knee bent. Move your R leg over the left to twist your back, using your hand to provide a little extra support and get a stretch in your lower back. Repeat on the other side. Only move as far as is comfortable. Alternate sides for 15 reps.

Hip rotations

Start position is seated on the floor with the legs turned out at the hips in a scissor position and the trunk facing forward with the hands resting behind the body to support the body weight. Rotate the legs from side to side and keep the glutes and heels in place throughout the exercise. The trunk should face slightly away from the direction of the knees rotating from the hip. Perform slow movements from side to side rather than holding as a static stretch. Alternate sides for 15 reps.

hip rotation mobility exercise
Hip Rotations


Wrist Extension

Sit upright in a chair. Place your arm on a table with your wrist hanging over the edge, palm facing down. Wrap a resistance band around your hand, holding then ends taut but not stretched under your foot. Lift your wrist towards the ceiling, keeping your forearm in contact with the table. Let go of your affected hand and slowly lower your hand back towards the floor. 3 sets of 10 reps.

Wrist Flexion

Similar to Wrist Extension, however change your position so that your palm is facing up.

With both exercises ensure you keep your forearm in contact with the table. Control the movement as you lower your hand back down to the starting position. 3 sets of 10 reps.

Lat pull downs

Place a resistance band over the top of a door and hold the ends in each hand. Pull down on the resistance band, bringing your shoulder blades back and down and your elbows in towards your side. Control the movement back up to the start position. 3 sets of 10 reps.


Tie a resistance band around a solid object and hold the ends in each hand. Stand on both legs with your feet hips width apart, keeping a good upright posture. Bend your elbows and pull the band back, squeezing your shoulder blades together. Control the movement as you return your hands to the start position. Keep your core strong throughout this exercise. 3 sets of 10 reps.

Ball Squeeze

Hold a ball in your hand. Squeeze the ball as hard as you can and hold. Allow your wrist to move in whichever direction feels natural. Hold for 10 seconds each time. 10 reps.


Hip flexor stretch

Start in a standing position. Move your affected leg one pace backwards. Hold on to a support if you feel you need it. Keeping your feet in this position, drive your hips forward and lift up your chest. It is ok for the back knee to bend a little and for your heel to come up off the floor. You should feel a stretch in the front of your hip. Hold this position and then return to the starting position and then relax. 20 second hold, 3 reps each side.

hip flexor stretch
Hip flexor stretch

Manage your re-introduction

This is important at any level or at any time. You haven’t played for a while. Time to have a think about your fitness and resilience to injury. Is it really a good time to have a round of 18? Maybe start with 9. Or maybe head to the range. You’re probably going to be sore after – so don’t push it! Be kind to your body and ease into it.

Time for a coaching session?

When was the last time you had a golf lesson? Not just for beginners, a session with you club pro can help all levels of players. After a few months off there is no better time to book that lesson and improve your game.


This list is by no means exhaustive and does not replace a tailored plan provided by your health professional. It is a guide we have created to provide some insight into what you could do to help prevent the likelihood of injury. Please consult with your health professional before engaging in these exercises/stretches to ensure they are appropriate for you.

Book your appointment

You can book an online or in-clinic appointment with our Osteopaths and Exercise Physiologist. They can provide tailored advice and exercise/rehab plans to help get you back to the activities your love (golf or any other activity!). Book you appointment here.

Need some equipment?

You can purchase equipment directly from our website. Local pickup or delivery available. Check out our store here.

We create exercise/rehab plans for our patients using Physitrack. Images used in this article are a sample of those which we use from Physitrak. When we provide a program to a patient, you receive images, text descriptions and video instructions.

Written By Scott Toniazzo

May 18, 2020

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