"Fore" Ways to Prevent Injury at the Start of Golf Season
This is the year! While I can’t promise you that this is the year your golf swing comes together, I can provide you with four tips to avoid injury as you get back into the “swing of things” at the start of the golf season.
1. Warm up before you play
After a good night’s sleep or after spending many hours seated at work or school, key muscle groups used in the golf swing move less easily. Stretching and moderate repetitive motion before play increase muscle range of motion and temperature, preventing injury and improving efficiency. Before your first swing, warm up for approximately 10 minutes. Start by stretching your hands, wrists, forearms, elbows, shoulder, back, hips and legs. After you’ve stretched these key areas, swing your golf club a few times, gradually increasing your speed and range of motion. This gradual repetitive motion will help coordinate and further stretch these muscle groups and help prevent injury.
2. Start slowly
If it has been several months since you have last swung a golf club, the first several club swings may not give you your desired result. Although it may be frustrating, remember to limit your initial time of play. It’s tempting to spend hours trying to fix that swing fault, but if your body isn’t conditioned for the strain, injury can easily happen. Start slowly and work up to your desired level of activity.
3. Strengthen two to three times a week
According to the US Department of Health and Human Services, Americans should perform two to five hours of aerobic exercise and two days of strength training per week to maintain a healthy lifestyle. Strength training not only promotes a healthy lifestyle but also helps prevent muscle injury. A great way to help achieve these goals and prevent injury in the golf swing is to focus on strength training golf swing muscles. Fortunately, you don’t need to build large muscles to have an injury-free golf season or to have a great swing. After all, per PGA statistics, 2025 Masters Champion Rory McIIroy stands 5’10” tall, weighs 160 lbs and has an average driving distance of 317.5 yds.
4. Carry your golf bag properly
Walking the golf course rather than driving a golf cart during play is a great source of aerobic activity that helps improve cardiovascular strength and stamina. However, carrying a golf bag improperly can lead to increased low back strain. Most carry golf bags have 2 straps; use both straps when carrying your bag to evenly distribute the weight of the bag across the back, reducing the chances of developing low back pain from an uneven load.
We have many treatments to help patients manage their pain. If you’re suffering from lower back pain and would like to learn more, call (574) 534-2548 to schedule an appointment.
Andrew Kalin is a board certified anesthesiologist and pain medicine specialist with Goshen Orthopedics. He is fellowship trained in pain medicine and specializes in treating patients with chronic pain in the spine, nerves and joints.
Dr. Kalin has advanced training and experience in minimally invasive procedures to control pain. Techniques he uses include spinal cord stimulation, peripheral nerve stimulation, kyphoplasty, implants and ablation.
Dr. Kalin focuses on treating the entire patient using a wide range of therapy options. His approach to care combines interventions, medication and physical therapy to relieve pain and help patients regain control of their lives.
Outdoor activities and the arts capture Dr. Kalin’s interest when he is away from clinical practice. He is an avid golfer, skier, mountain biker and traveler. A supporter of the arts, Dr. Kalin appreciates viewing artists’ work and collecting artwork.
