Repetitive strain injuries in golf

One thing that golfers both professional and amateur will admit to is being driven to be the best they can. You might spend hours on the course or at the range practising that shot over and over to get it right. You probably put everything you can into every swing just to try and drive the ball further. A dedication to succeed it may be, but it can also put excessive forces repeatedly through your spine, shoulders, knees, elbows and wrists, leading to overuse injuries in these joints commonly stopping play.

Also known as overuse syndrome, repetitive strain injury is common among golfers of all levels. But there are ways to avoid it. We take a look at what causes RSI, how it’s treated, and what you can do to avoid it happening again.

Golf is an excellent hobby with many health benefits, which are only improved by learning the right techniques to avoid repetitive strains on the course.

What is repetitive strain injury?

Pain felt in your muscles, nerves and tendons that have been caused by repetitive movement and overuse is often referred to as repetitive strain injury, also known as RSI.

When you play golf, you repeatedly put strain on your back, wrists, knees, elbows and shoulders, which can cause small tears in the muscles and lead to inflammation. This damage can be exacerbated by incorrect technique, overenthusiastic play, or poor posture, and if left unchecked can lead to more serious injury and pain.

Symptoms of RSI usually start gradually and can include:

• Burning, aching or throbbing pain
• Stiffness
• Weakness
• Numbness or tingling
• Muscle cramps
• Swelling

You may have one or many of these symptoms, as RSI can present differently for different people.

What can repetitive strain lead to?

Many of the most common injuries suffered by golfers can be seen as a result of repetitive strain injuries, as they are typically caused by the repetitive stresses placed on the body as you swing your club.

Plantar fasciitis

Plantar fasciitis is pain in the heel or the arch of your foot that can be brought on or exacerbated if you are on your feet for long periods of time, if you overstretch your feet, or if you aren’t wearing supportive enough shoes.

Lower back pain

Swinging a golf club naturally puts pressure on one side of your lower spine and it’s common for left-handed golfers to feel this on their left side, and right-handed golfers to feel it on their right side.

Golfers elbow

Golfer’s elbow is a condition causing pain and weakness in the tendons in the elbow that attach the muscles of the forearm to the inner elbow. It usually happens as a result of overuse, and as this tendon is used heavily when playing golf it is common among golfers.

Knee pain

Knee pain and knee injuries are common among golfers, as the knee bends and twists repeatedly during the game.

Shoulder pain

Repeated strain on the shoulder joint and muscles as you swing means that players will often find themselves with shoulder pain, which can range from the mild to the severe.

• Read our top tips on avoiding injuries while playing golf

What to do if you have a repetitive strain injury

The first thing to do is to find out what is causing the pain and stop. That doesn't mean quitting golf completely, but identifying what could be contributing to your pain. Perhaps your clubs are not suitable for your level or perhaps your technique needs to be modified. Consult a professional for help addressing these issues.

The next step is to do what you can to treat the pain. Your GP may advise taking anti- inflammatory painkillers, using a heat pad or cold ice pack. Staying mobile is important and you may be referred to a physiotherapist who can create a programme of safe exercises and therapies, such as ultrasound and manual therapy, to improve flexibility and movement, and promote healing.

Finally, consider what can be done to prevent pain in the future. Again, a physiotherapist can help you by identifying contributing factors, such as poor posture and can give you a series of exercises to help strengthen specific muscles so they are better able to withstand the stresses and strains of a round of golf.

How to avoid repetitive strain injury

Golf is a relatively safe sport, but if you enjoy a round or two it can place you at risk of repetitive strain injuries. Take steps to build strength in your muscles and it will help your game to improve as well as limit your risk of succumbing to injury.

Always take the time to warm up properly before every game or practise session. You might think of golf as gentle exercise that doesn't require the same attention to warming up as other sports like tennis or football, but that's not the case. Each swing puts some pretty serious demands on your body, and preparing your muscles and tendons for these stresses by warming them up effectively can make them far less susceptible to injury.

If you're already experiencing pain, always seek medical advice before starting any new exercise. Our physiotherapists can help you to stay at optimum fitness so you can continue to enjoy the pleasures of golf.

How can physiotherapy help prevent a repetitive strain injury?

Your joints and tendons are surrounded by muscles, which help to keep them in place and support their movement. The stronger these muscles, the better they can resist damage and support the joints and tendons, even if they are being placed under stress.

Can Pilates improve my golf game?

Some physiotherapists use Pilates exercises to target these supportive muscles and develop their strength. Pilates doesn't just help you to avoid injury when you play, it can also help you to significantly improve your game by increasing your flexibility, enhancing endurance and stamina as well as build the strength to make your swing more stable, and therefore more powerful.

Get in touch today

To book your first session with an experienced physiotherapist who knows just how to support you, give us a call today. With more than 50 locations in the UK, you’re never far from one of our experts.