7 Tips to Avoid Common Golf and Gardening Injuries This Summer

7 Tips to Avoid Common Golf and Gardening Injuries This Summer

Spring is in the air, and for many golf enthusiasts and gardening enthusiasts alike, it’s time to enjoy the outdoors. While these activities can be fulfilling and enjoyable, they can also pose a risk of injury if not approached with care. In this blog post, we’ll explore some valuable tips and tricks to help you avoid common golf (and/or gardening) injuries, ensuring a safe and pleasurable experience. Let’s dive in!

  1. Warm-Up and Stretching:

Before you embark on a round of golf or spend hours in the garden, it’s crucial to warm up your muscles and prepare them for physical activity. Start with a few minutes of light aerobic exercises like walking or jogging to increase blood flow. Follow this with gentle stretches targeting your shoulders, back, wrists, and legs. Warming up and stretching will enhance your flexibility and reduce the risk of strains and sprains.

  1. Use Proper Technique:

Whether you’re swinging a golf club or wielding gardening tools, using the correct technique is essential. Seek professional instruction to learn the proper mechanics of your golf swing, ensuring that you distribute the force evenly throughout your body. When gardening, maintain a neutral spine, bend your knees, and lift with your legs instead of your back. Utilizing proper form will minimize the strain on vulnerable joints and muscles.

  1. Equipment Matters:

Invest in golf clubs that are suitable for your skill level and body type. Ill-fitted or overly heavy clubs can strain your wrists, elbows, and shoulders. Similarly, when gardening, choose tools with comfortable grips and long handles to minimize bending and reaching. Ergonomic tools can significantly reduce the strain on your hands, wrists, and back, making your gardening experience more enjoyable.

  1. Take Breaks:

Both golfing and gardening involve repetitive motions that can put stress on specific muscles and joints. It’s important to take regular breaks to allow your body to rest and recover. Alternate activities or tasks to avoid overworking specific muscle groups. Additionally, if you feel fatigued or experience pain, listen to your body and take a break. Pushing through discomfort can lead to overuse injuries.

  1. Protect Your Back:

Golfers and gardeners often find themselves bending over for extended periods, which can strain the back muscles and lead to pain and discomfort. To avoid this, maintain proper posture by engaging your core and using your leg muscles to support your body. When lifting heavy objects, like bags of golf clubs or bags of soil, remember to lift with your legs, not your back. Consider using a back brace for extra support if necessary.

  1. Stay Hydrated:

Staying hydrated is crucial during physical activities. Make sure to drink plenty of water before, during, and after your golf game or gardening session. Dehydration can lead to muscle cramps and fatigue, increasing the risk of injuries. Carry a water bottle with you and take regular sips to keep your body hydrated and functioning optimally.

  1. Mind Your Shoulders and Wrists:

The repetitive motion of swinging a golf club or performing gardening tasks can strain your shoulders and wrists. To prevent injuries, be mindful of your grip pressure and avoid excessive force. Incorporate exercises that strengthen your shoulder and wrist muscles into your fitness routine. This will help build endurance and stability, reducing the risk of strains and overuse injuries.

From injury to victory: How a physiotherapist can transform your golf game

In the previous section, we discussed valuable tips and tricks to prevent common golf and gardening injuries. However, despite our best efforts, injuries can still occur. This is where a physiotherapist plays a vital role. In this section, we’ll explore how a physiotherapist can help golfers and gardeners recover from injuries, regain strength, and prevent future issues. Let’s delve into the ways a physiotherapist can assist individuals dealing with golf injuries.

  1. Assessment and Diagnosis:

When you sustain a golf injury, it’s essential to understand the root cause and extent of the problem. A physiotherapist will conduct a thorough assessment to diagnose your condition accurately. They will examine your posture, movement patterns, and joint mobility to identify any muscle imbalances, weaknesses, or biomechanical issues that may have contributed to the injury. This comprehensive evaluation enables the physiotherapist to create a personalized treatment plan tailored to your specific needs.

  1. Pain Management:

Golf injuries can often result in pain and discomfort, affecting your performance and overall well-being. Physiotherapists employ various techniques to manage pain, including manual therapy, such as soft tissue massage, joint mobilizations, and trigger point release. They may also utilize modalities like ultrasound, electrical stimulation, or hot/cold therapy to alleviate pain and reduce inflammation. By targeting the source of your pain, physiotherapists can help you find relief and improve your quality of life.

  1. Rehabilitation and Strengthening:

To recover from a golf injury and prevent future recurrences, it is crucial to rehabilitate and strengthen the affected areas. Physiotherapists design exercise programs specifically tailored to your injury, focusing on strengthening weakened muscles, improving flexibility, and enhancing overall stability. These exercises may include resistance training, stretching routines, balance and coordination exercises, and core stabilization work. By gradually progressing through a structured rehabilitation program, guided by a physiotherapist, you can rebuild strength and regain optimal function.

  1. Biomechanical Analysis:

Proper biomechanics play a crucial role in golf performance and injury prevention. Physiotherapists are trained to assess your movement patterns and identify any faulty mechanics that may contribute to your golf injury. They can analyze your swing technique, body alignment, and muscle imbalances to address areas of concern. By correcting these imbalances and improving your biomechanics, physiotherapists can optimize your golf swing, reduce strain on vulnerable joints, and minimize the risk of future injuries.

  1. Education and Injury Prevention:

One of the essential roles of a physiotherapist is to educate you about your injury, its underlying causes, and how to prevent further problems. They can provide valuable information on proper warm-up and stretching routines, ergonomic techniques for golf and gardening, and strategies for injury prevention. Physiotherapists can also educate you about self-management techniques, such as self-massage, stretching, and strengthening exercises that you can incorporate into your daily routine to maintain your physical well-being.

  1. Return to Sport and Performance Enhancement:

If you’re an avid golfer, returning to the sport after an injury can be challenging. Physiotherapists work with you to develop a structured plan for a safe and gradual return to golf, ensuring that you regain your confidence and optimize your performance. They focus not only on restoring your physical abilities but also on enhancing your strength, endurance, and mobility to improve your overall golf game.

  1. Long-Term Maintenance and Wellness:

Once you have recovered from a golf injury, a physiotherapist can help you maintain your physical health and prevent future issues. They can provide guidance on ongoing exercise programs, injury prevention strategies, and techniques for self-management. Regular check-ins with a physiotherapist can help identify any potential concerns early on, allowing for timely intervention and preventing minor issues from escalating into more significant problems.

While preventing golf injuries is crucial, accidents can still happen. In such cases, a physiotherapist is an invaluable resource for golfers and gardeners dealing with injuries. Through their expertise in assessment, pain management, rehabilitation, biomechanical analysis, education, and performance enhancement, physiotherapists can aid in your recovery, help you prevent future injuries, and optimize your overall physical well-being. So, make sure to consult with a qualified physiotherapist if you experience a golf injury to receive the necessary care and guidance for a safe and successful return to your beloved activities.


This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

Neck and shoulder pain after golf can be caused by various factors. The repetitive motion of swinging a golf club, especially if done incorrectly or excessively, can strain the muscles and ligaments in the neck and shoulders. Poor posture during the swing, overuse of the upper body, or lack of proper warm-up and stretching can contribute to pain and discomfort. Additionally, underlying issues such as muscle imbalances, joint dysfunction, or previous injuries may also play a role. If you are experiencing persistent neck and shoulder pain after golf, it is advisable to consult with a physiotherapist for a comprehensive evaluation and appropriate treatment.

Golfers commonly experience shoulder injuries due to the repetitive nature and forceful movements involved in the golf swing. Some of the most common shoulder injuries in golf include:

  1. Rotator cuff tendinitis: Inflammation of the tendons that surround the shoulder joint, often caused by overuse or improper swing mechanics.
  2. Shoulder impingement syndrome: Compression and irritation of the tendons and bursa in the shoulder due to improper movement patterns or repetitive stress.
  3. Glenohumeral joint instability: Dislocation or subluxation of the shoulder joint, usually caused by excessive force or repetitive stress.
  4. Biceps tendinitis: Inflammation of the biceps tendon, typically resulting from overuse or excessive load during the swing.
  5. Labral tears: Tears in the cartilage surrounding the shoulder socket, often caused by repetitive stress or traumatic injury.

If you suspect a shoulder injury, it is important to seek professional medical advice and appropriate treatment to facilitate proper healing and prevent further complications.

Gardening can vary in intensity depending on the tasks involved and individual effort. While it may not be considered as intense as some high-impact sports, gardening can still be physically demanding and a form of exercise. Some gardening activities, such as digging, lifting heavy objects, raking, and prolonged bending or kneeling, require strength, flexibility, and endurance. These activities engage various muscle groups and can contribute to physical exertion. It is important to approach gardening with proper body mechanics, take regular breaks, and listen to your body’s signals to avoid overexertion and potential injuries. Incorporating warm-up exercises and stretching before gardening can also help prepare your body for the physical demands of the activity.

About Julie Young

Julie graduated from McMaster University in 2002 with Honors in Kinesiology and then graduated from McMaster in 2004 with a Masters in Physiotherapy. She worked in both Owen Sound and Collingwood before she opened up Georgian Bay Physiotherapy Inc. in her home town of Meaford.  She has taken many advanced courses in manual therapy and is certified with the Acupuncture Foundation of Canada.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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